Benefits of the Mediterranean Diet, From Cutting Diabetes Risk in Half To Warding off Dementia
This type of eating plan is well-balanced and flexible, making it easy to stick with
By now, you’ve probably heard once or twice (or a hundred times!) that the Mediterranean diet—full of good-for-you foods like fruits, veggies and whole grains—is teeming with health benefits. In fact, it can be hard to keep up with them all. That’s why we tapped a top dietitian to weigh in on the newest findings showing how this way of eating slashes your risk of diabetes, dementia, cardiovascular problems and even gum disease. Bonus: There’s a yummy recipe at the end!
What is the Mediterranean diet?
Its biggest superpower may be that it’s not a diet at all, notes dietitian Erin Palinski-Wade, RD, CDCES, CPT, author of 2-Day Diabetes Diet: Diet Just 2 Days a Week and Dodge Type 2 Diabetes. “This way of eating is a lifestyle, making it easier to stick with consistently over time,” she says.
It’s a plant-based diet that limits foods like red and processed meats while focusing on the types of nutritious foods you’d find in regions bordering the Mediterranean sea. The ultimate goal: choosing fresh, whole foods over packaged or processed foods when possible. A few staples of a Mediterranean-style diet include:
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- Fruits and vegetables
- Legumes
- Lean meats in moderation
- Fatty fish
- Whole grains
- Extra-virgin olive oil
- Healthy fats rich in omega-3 fatty acids
- Nuts and seeds
If you’re following the Mediterranean diet, you’ll want to avoid red meat and processed foods and enjoy fare like dairy, lean poultry, eggs and wine in moderation.
5 Mediterranean diet benefits
So, just how healthy is this style of eating? Here, Palinski-Wade reveals a handful of the biggest benefits from the Mediterranean diet:
It improves heart health
“Following this eating style can lower your risk of heart disease, stroke and even decrease the likelihood of heart-related death,” she says, explaining that it improves cholesterol levels, supports healthy blood pressure and reduces inflammation markers like C-reactive protein (CRP).
It regulates blood sugar levels
“Studies suggest that sticking with a Mediterranean diet long term can cut your risk of developing type 2 diabetes by nearly 50 percent while improving blood sugar control in those who have type 2 diabetes,” Palinkski-Wade says. “This eating style may also help reduce obesity, shrink waist circumference and improve markers of metabolic syndrome.”
It slashes dementia risk
Research links the Mediterranean diet to a lower risk of cognitive decline and neurodegenerative diseases, including dementia, Alzheimer’s and Parkinson’s, says Palinski-Wade. “That’s likely due to its anti-inflammatory and antioxidant effects.”
In fact, a new study by Harvard and MIT researchers in Nature Medicine shows that the Mediterranean diet significantly reduces the risk of developing Alzheimer’s, especially in those with a high genetic predisposition. This is encouraging news, given that the heritability of Alzheimer’s is estimated to be as high as 80 percent.
It safeguards oral health
“New research [in Journal of Periodontology] even points to a link between the Mediterranean diet and healthier gums, with studies showing it may reduce gum disease risk by lowering inflammation throughout the body,” says Palinski-Wade. “And since gum disease can increase the risk of heart disease, this shows even more potential benefits for heart health.”
It reduces the risk of cancer
The antioxidants in the Mediterranean diet—particularly those in garlic and cruciferous vegetables such as broccoli, cabbage and cauliflower—have been shown to reduce the risk of several types of cancer, including lung, breast and colorectal cancers, per research in the journal Nutrients.
Hungry? Try Mediterranean-inspired avocado bites
Avocados may not be native to the Mediterranean, but they’ve become honorary members of the diet, thriving in warm climates and providing the healthy fats that make this way of eating so beneficial. Here, Palinski-Wade shares her recipe for crispy, oven-baked avocado bites:
Ingredients:
- ¼ cup almond flour
- 1 Tbs. taco seasoning
- 1 tsp. garlic powder
- 1 egg
- ¼ tsp. salt
- ¼ tsp. pepper
- ¼ cup panko breadcrumbs
- 2 ripe, fresh avocados, halved, pitted, peeled and sliced into 16 “fries”
Directions:
- Preheat the oven to 425°F. Line a baking sheet with foil and spray with non-stick cooking spray.
- In a medium bowl, combine almond flour, taco seasoning and garlic powder. In a separate small bowl, whisk egg with salt and pepper. Spread panko breadcrumbs in an even layer on a small plate.
- Dip avocado slices into almond flour mixture to coat. Dip each avocado slice into the egg mixture. Finish by pressing each avocado slice into the breadcrumbs, turning to coat both sides evenly.
- Arrange slices on a prepared baking sheet. Bake for 10 to 12 minutes or until light golden brown. Remove from the oven and serve warm.
“These bites are addictive in the best way while providing a good source of fiber and healthy fats. You can enjoy them right out of the oven or paired with your favorite side. And they only take minutes to make,” Palinski-Wade says.
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