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Transcript

 

The Mediterranean diet evokes a romantic image of tradition, sophistication, and health. And while on the internet, people fight viciously over vegan and keto, the Mediterranean diet seems to get all the critical acclaim.

In fact, the scientists behind the U.S. News ranking have placed the Mediterranean diet at number one for four years in a row.

So, what is it about the Mediterranean diet that has experts so turned on? Out of all the traditional diets in all the regions of the world, what makes this one stand out? Also, are there any concerns we should be aware of?

Let’s look at the main pros and cons of the Mediterranean diet.

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PROS

Mediterranean Diet Pro #1: Science

Studies have linked the Mediterranean diet to a number of benefits. In a large clinical trial conducted in France, the Mediterranean diet cut overall cardiovascular risk in half and cardiac deaths by two-thirds.

Even more interestingly, another trial took people suffering from depression and fed them a Mediterranean diet.

As a result, their mood improved, and they actually felt less depressed. Benefits have also been reported in diabetes, cancer prevention, and many other contexts.

This really comes as no surprise, since the foods that make up the Mediterranean diet are vegetables, fruits, nuts, beans, cereals, fish, and unsaturated fats like olive oil — all of which are consistently tied to health benefits.

Meanwhile, foods tied to health concerns, like red and processed meat and ultra-processed foods, are minimized in traditional Mediterranean diets.

Mediterranean Diet Pro #2: History

Knowing that a real-world population ate this way for generations gives experts more reassurance. Classical Mediterranean populations recorded great health.

Although by itself, that fact does not prove that Mediterranean diets are healthier than any other — it could be that those people also moved around more or had better genetics.

We know the diet is health-promoting from the scientific data, the direct tests, and the actual health effects we just touched on. But you can’t run a clinical trial lasting four generations, so the population data provides an added level of confidence regarding long-term safety.

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Mediterranean Diet Pro #3: Sustainability

Most people have a really hard time sticking with a new diet. We consistently see that in dietary trials: people make a change, and then they drop off with time—they fall back on old habits.

This happens with every diet: low-carb, high-carb, low-fat, whatever. Unlike many other popular diets, the Mediterranean diet doesn’t eliminate any major food groups. It’s an easier transition for most Westerners, who find it more doable to stick with in the long run.

At the end of the day, the best diet is the one we’ll actually eat. These three points — science, population data, and sustainability—are the main reasons experts like the Mediterranean diet so much and consistently rank it number one.

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Mediterranean Diet Pro #4: Environment

Our food choices have a major impact on the environment and climate change. As people often say, there’s no healthy life on a wrecked planet. A large body of evidence shows that plant foods have the lowest environmental impact.

Eggs, dairy, pork, poultry, and some fish have intermediate impacts, while ruminant meat like beef has an impact a hundred times larger. The Mediterranean diet relies more on plant foods and less on meat and dairy, thereby reducing its carbon footprint.

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Mediterranean Diet Pro #5: Flexibility
The Mediterranean diet is named after, of course, the Mediterranean region. That includes France, Greece, Italy, and Spain, but also Northern Africa and even the Middle East. There are many variants of the Mediterranean diet, which vary by country and region.

Not to mention, the way those people ate 60 years ago is one thing, and the way they eat now is something very different. And not satisfied with all those variants, people have come up with even more: vegan Mediterranean, low-carb Mediterranean, no-oil Mediterranean, juice cleanse Mediterranean — even Mediterranean for your blood type! (Okay, fine, I made up those last two, but you kind of wandered there for a second.)

The point is, we can call it whatever we want, but the key is to tweak things to find a diet you like while still checking those boxes of health and, ideally, environment.

CONS

Mediterranean Diet Con #1: Flexibility
Wait, what? Yes, flexibility can backfire if it’s taken too far. What?! It’s a Mediterranean diet — I fried the bacon in olive oil!

Again, it’s less about the label and more about the actual foods we’re eating. Is it high in fruits and vegetables? Is it low in added salt, sugar, ultra-processed junk, and saturated fat?

If so, you’re probably doing okay. But if those boxes aren’t checked, no amount of olive oil drizzled on top is going to fix it.

Mediterranean Diet Con #2: Calories

This is not an absolute deal-breaker, but more like a caveat. Because of the olive oil and other calorie-dense foods, it’s possible to go overboard on calories, making it harder to maintain a healthy body weight.

It’s entirely possible to maintain a healthy weight—or even lose weight—on a diet with some oil. It just depends on how much and the overall dietary context.

Mediterranean Diet Con #3: Cost

Some of the typical foods of the Mediterranean diet, like fish, nuts, seeds, and extra virgin olive oil, can be pricey.

Mediterranean Diet Con #4: Time

If you’re used to buying processed, ready-to-eat meals, then yes, cooking fresh food will take longer. However, it’s not time wasted—it’s time invested in your health!

Let us know your thoughts on the Mediterranean diet in the comments: your favorite and least favorite aspects, and other diets you’d like us to review. Stay healthy, and take care!

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Questions

 

South Beach Diet. Nutritionists consider the “American Diet” the most effective diet in the world. True or false? Is the Mediterranean Diet consider ideal and perfect in every way?

Paleo Diet, Caveman Diet. Is the Mediterranean Diet based strictly on anecdotal evidence? What are some of its measured benefits?

Ketonic Diet. What are the main food that constitute the Mediterranean Diet? Are any main food groups “taboo” or off-limits?

Vegetarian, Vegan Diet. Is the Mediterranean Diet new, or does it have a long tradition and history? Is it a “fad diet” that most people give up on?

Carnivore Diet. The Mediterranean Diet emphasizes red meat, as a staple food. Is this right or wrong? Is it ecologically sound?

Flexitarian Diet. The Mediterranean Diet is fixed and exact in it’s composition. Is this correct or incorrect?

Nutritarian Diet. What may be the drawbacks or disadvantages of the Mediterranean Diet?
 
 
 
Kosher, Halal, Ayurveda. Describe the cuisine, or foods and meals in your region.

Hollywood Diet. Are there weight and health issues? Is health and wellness a major concern?

Blue Zones Diet. Are some foods considered healthy?

Blood-Type Diet. Which foods are considered unhealthy?

Intermittent Fasting Diet. Is there a conspiracy by the government, food industry, health and pharmaceutical industries, big tech?

Seventh Day Adventist Diet. What might happen in the future?

New Nordic Diet. What could or should people, governments and businesses do?