7 Science-Backed Benefits of the Mediterranean Diet

Are you tired of trying different diets which so often fail? Do you desire to follow a healthy diet which is proven beneficial through scientific evidence? The Mediterranean diet is shown through many different studies to be one of the best diets to follow on a regular basis.

Healthy is Important

Fad related nourishments will come, and they will go. More importantly, they are not healthy for the body often harming more than doing any good. The Mediterranean diet is the healthiest alternative, and it should be highly considered as a routine diet to follow. Even better, the diet is backed by science time and time again.

Mediterranean Diet: What is it?

When some people think of the Mediterranean diet, they visual a diet which is “fit for a king” which includes a feast of various rich, fattening foods. The diet actually is extremely healthy, and it was introduced to the public by Ancel Keys (an American scientist). He found the people who lived near the Mediterranean Ocean ate plenty of fresh home grown foods and the people were in great physical shape. The people did not consume any processed foods in the area.

The diet of the individuals includes salads, veggies, small amounts of meat and very little bread. It also included healthy fat which is much better than the vast “alternatives” provided in America. On occasion, the people only ate small portions of cheeses, pastas, and desserts.

Health Benefits of Eating Mediterranean

Excellent health benefits are derived from choosing the Mediterranean style of eating. Furthermore, scientific research provides outstanding results in the benefits gained. Here are some great health reimbursements for individuals following the dietary plan.

1. Wards off Diabetes

Increasing statistics in America are gaining ground in the area of diabetes diagnoses. The Mediterranean diet is great for warding off the development of this disease. One research study includes approximately three thousand people; those following this type of diet decreased their risk of developing diabetes by fifty to sixty percent (50-60%) on average. The diet itself helps to control insulin levels and also increases the antioxidant capacity seen in the body. This whole foods dietary alternative includes healthy fatty acids, lower sugar carbs, and a satisfying amount of protein.

2. Prevents Stroke & Heart Disease

The New England Journal of Medicine published a research study looking at this diet which gave results of a thirty percent (30%) decrease in risk for patients to develop strokes, heart attacks, and heart disease related deaths. Olive oil is a huge contributor in the findings as it is a healthy cholesterol-lowering fat used in the diet. Experts in this field of research have been truly amazed at the results given.

3. Cancer-Fighting Diet

The European Journal of Cancer Prevention published another study of the Mediterranean diet which strongly supports this type of food plan. According to the study, a favorable effect of the diet is found in the balance of omega 6 and omega 3 essential fatty acids.

The diet is also highly recommended to all people due to the amount of fiber, antioxidants, and polyphenols found in the foods. The published study also included the following health benefits:

  • Delays tumor growths
  • Stops cell mutations
  • Provides anti-inflammatory effect
  • Protects DNA
  • Boosts antioxidant activities
  • Fights against existing cancer
  • Helps prevent cancer occurrence

The British Journal of Cancer released another scientific study which provides evidence the Mediterranean diet lowers the risk of developing cancer overall by twelve percent (12%). The research team suggests including more good fats in the diet and plenty of beans, lentils, and peas based on the evidence stated.

The director of Cancer Research UK suggests following this dietary plan which includes a healthy balance of variety to reduce cancer risks. There are many good foods included which will provide ongoing health benefits. Eating a variety of these foods provides a better guard against developing cancers.

4. Neurological Disease Risks Reduced

 The Mediterranean diet is wonderful for the memory and healthy neurological functions. The diet is a natural treatment method for patients suffering from dementia, Parkinson’s disease, and even Alzheimer’s.

This regime offers individuals the ability to improve cholesterol levels, blood sugar levels, a healthier blood vessel system, and increased antioxidants. Each of these improve the quality of living for those with neurological challenges. Following the Mediterranean diet can also decrease the risk of developing Parkinson’s disease by nearly fifty percent (50%).

In one study of the diet led by the UCLA, women gained improved brain function following the dietary plan. Their strategy includes probiotic foods which provided a healthier gut and increased mental capabilities.

5. Asthma Symptoms Decreased

Asthma symptoms are increasing among children, according to the Centers for Disease Control (CDC). Dietary changes are often needed to decrease the symptoms involved along with a regular routine of medications.

The Mediterranean diet offers a solution to fight against asthma symptoms for many individuals. Research conducted in Portugal, Finland, Porto, and Helsinki find twenty-five percent (25%) of participants with asthma had well-controlled symptoms. The risk of on-going asthmatic challenges is significantly reduced in the participants simply by following this eating lifestyle.

6. Longevity Increases for Individuals

Each of the foods included in this dietary routine can increase long life for individuals. Studies conducted at Brigham Women’s Hospital and Harvard Medical School find women eating this type of diet held longer telomeres found in their DNA. As people age, the telomeres usually get shorter. The shorter the strands are – the more risk of developing age-related diseases (which also includes decreased life expectancy, specific cancers, and disease of the liver).

7. Increased Likelihood of Weight Loss

Losing weight is natural with the Mediterranean diet, and it is a plan which can be followed for a lifetime. The nourishment is flexible and can be adjusted according to preferences of eating. The protein count of foods can be increased or lowered based on the individuals’ needs. Whole foods are much better than eating any processed foods (which should be avoided). Individuals following this dietary plan will be eating natural foods which are higher-quality which helping the body to burn fat more easily.

The US National Library of Medicine published additional evidence of the benefits of following this diet option. More than one-thousand individuals (men and women) were included in the study. Individuals following the diet more closely were eighty-eight percent (88%) less likely to develop obesity. Without any doubts, the Mediterranean diet is one to follow for the healthiest available lifestyle.


  1. I have been on this diet since the 12th of July. In less than a month I was able to get off all my diabetic medications. I have lost 37 lbs since then and 57 since march. My A1c in may was 6.9 in August it was 5.9. My doctor was surprised. I have been telling everyone I know about this diet and the book Let food be your medicine. Thank you Dr. Colbert

  2. Carolyn Moffatt says:

    Very informative! Thank you

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