Why This Diet Was Once Again Ranked #1
For several years, the Mediterranean diet has ranked as the best diet by U.S. News & World Report. Far from a fad diet, it has decades of research to back up its slew of benefits.
Multiple researchers have found that the Mediterranean diet can lower blood pressure and cholesterol, and reduce the risk of Type 2 diabetes. It can also help people with heart disease and metabolic syndrome delay the need for and/or help reduce medications used to help control those diseases. It’s shown to help with weight loss, and one study found that it could reduce the brain’s age by five years. Another study connected it with major benefits during pregnancy. It can also mean less inflammatory effects on the body and a reduced risk of depression and anxiety.
So what exactly is this superstar diet? Less a meal plan and more of a style of eating, the Mediterranean diet is rich in fruits, vegetables, nuts, legumes and omega-3 fatty acids. It replaces saturated fats, which come mostly from animal products, with healthy fats that come from plant and fish sources.
Here are some more helpful tips for following this style of eating:
- Make fruits and vegetables the backbone of every meal
- Use whole grains to round out a plate
- Include beans as a daily staple
- Eat fish as the preferred meat protein, though chicken is acceptable in moderation
- Eat a handful of nuts every day, either as a snack or part of a meal
- Add spices for flavor and nutrients to every meal
- Use olive and canola oil instead of butter and margarine
- Eat dairy in moderation
- If you drink alcohol, a glass of red wine with a meal is ok
If you decide to try the Mediterranean diet, don’t forget the other parts of a healthy, less stressful way of life like regular exercise and getting enough sleep.
Drake Bellanger, MD
Louisiana Center for Bariatrics
(225) 763-4903