RECENT RESEARCH FINDINGS ON THE HEALTH EFFICACY OF THE MEDITERRANEAN DIET
The Mediterranean Diet is widely considered one of the healthiest diet patterns worldwide. The “MedDiet'' is associated with longer lifetimes, lower rates of disease, inflammation, and obesity due to its high concentrations of healthy fats, polyphenols, and fiber.
Now what exactly does current research say about the Mediterranean Diet as it correlates to weight management, waist circumference, and gut health?
FOOD RECOMMENDATIONS OF THE MEDITERRANEAN DIET
General recommendations include:
Extra virgin olive oil
Nuts and seeds
Vegetables
Fruits
Leafy greens
Beans and legumes
Whole grains, like quinoa and rice
Some seafood
Some dairy
Moderate alcohol intake
Lower meat/red meat intake
WHAT DOES THE RESEARCH SHOW?
WEIGHT CHANGE AND WAIST CIRCUMFERENCE
Most studies conclude a general pattern of lower waist circumference, lower rates of weight gain, and lower risk of abdominal obesity.
How exactly can this be? Well, a Mediterranean diet counteracts negative effects from an allele in the PPARgamma gene. The PPARgamma gene is involved in adipocyte differentiation, lipid storage, and insulin sensitization.
INFLAMMATION
The Mediterranean Diet is considered “anti-inflammatory” for a couple of reasons.
For one, it is notably high in polyphenols, which are abundant in plants and aid in the defense against ultraviolet radiation and harmful pathogens. High polyphenol intake is associated with lower mortality, blood pressure, inflammatory biomarkers, cardiovascular disease (CVD), Type 2 Diabetes, and obesity.
For two, the MedDiet is high in omega-3 fatty acids which are known to essentially “dampen” the body’s inflammatory response.
Refresher: The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found in things like flaxseed, soybean, and canola oil. DHA and EPA are found in seafood and fish oil.
This is good stuff. Why? Because oxidative stress and systemic inflammation are directly correlated to all kinds of issues in the body and onset of diseases.
We harp on clients all the time to get stress down via parasympathetic activities like walking and picking up relaxing hobbies, but diet can also play a helpful role.
GUT HEALTH
A recent study conducted in Spain was published in November of 2021 and revealed associations between some of the foods that characterize the Mediterranean diet (vegetables and nuts primarily) with the abundance of “good gut bacteria” which is associated with health benefits.
This is worth noting because some “bad" gut bacterias in the gut have been previously linked to various diseases and disorders, including cancer and depression.
SO, IS THE MEDITERRANEAN DIET A FAST TRACK TO BETTER HEALTH?
Well, not quite.
In fact, a healthy diet alone, whatever it may be, is not protective enough from adverse health consequences withoutthe inclusion of physical activity and living a non-sedentary lifestyle.
Like always, your diet is a pattern of eating that YOU can follow consistently and happily. Like any other diet with a name, the Mediterranean Diet is not a “superior” diet. It has general guidelines that anyone can employ which can translate to a healthier lifestyle, but not in the absence of other health recommendations, like physical activity.
RESOURCES
Agnoli, C., Sieri, S., Ricceri, F. et al. Adherence to a Mediterranean diet and long-term changes in weight and waist circumference in the EPIC-Italy cohort. Nutr & Diabetes 8, 22 (2018). https://doi.org/10.1038/s41387-018-0023-3
Billingsley, H.E., Carbone, S. The antioxidant potential of the Mediterranean diet in patients at high cardiovascular risk: an in-depth review of the PREDIMED. Nutr & Diabetes 8, 13 (2018). https://doi.org/10.1038/s41387-018-0025-1
Latorre-Pérez, A., Hernández, M., Iglesias, J.R. et al. The Spanish gut microbiome reveals links between microorganisms and Mediterranean diet. Sci Rep 11, 21602 (2021). https://doi.org/10.1038/s41598-021-01002-1.
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