Is the Mediterranean diet the healthiest in the world?

Have you ever noticed how those picturesque Italian villages seem to be filled with energetic seniors sipping wine and laughing with friends? Or how Greek islanders maintain enviable physiques well into their golden years?

Their secret weapon isn't some miracle supplement or trendy detox – it's their traditional way of eating known as the Mediterranean diet, often regarded as the healthiest diet in the world. But why is it so beneficial to their health? We delve a bit deeper into this topic today.

What exactly is the Mediterranean diet?

You may be asking the question, what makes the Mediterranean diet the healthiest diet in the world? The Mediterranean diet is an enthusiastic approach to eating traditional foods originating from countries bordering the Mediterranean Sea. Usually, this consists of having a menu that:

• Is abundant in plant foods: Vegetables, fruits, whole grains, legumes, nuts, and seeds
• Uses olive oil as the primary fat source.
• Includes moderate amounts of fish and seafood, with minimal red meat.
• Limits dairy, poultry, and eggs.
• Pairs with wine in moderation (usually with meals).

Notice what's missing? Processed foods, added sugars, and refined grains barely make an appearance. Instead, the diet is packed full of anti-inflammatory foods.

Why scientists are obsessed with it

This isn't just another fad diet – the Mediterranean diet has serious scientific backing. The New England Journal of Medicine found that following a Mediterranean diet accompanied with extra-virgin olive oil or nuts reduced the risk of cardiovascular events by about 30% compared to a low-fat diet.

Research also reported by the National Library of Medicine found following a Mediterranean diet could help patients with colorectal cancer. The study discovered the Mediterranean diet helped with:

• severe weight loss (cachexia)
• gaining healthy weight and muscle
• lowering inflammation in the body
• improving the participant’s overall nutrition, and
• helping patients achieve a better daily quality of life.

Mediterranean magic vs. other diet trends

Mediterranean vs. Keto

While keto might deliver quick weight loss through carb restriction, the Mediterranean diet offers a balanced approach that's sustainable long-term. You won't be measuring ketones or suffering "keto flu" – just enjoying delicious, nutritious food.

Mediterranean vs. Paleo

Both emphasise whole foods, but the Mediterranean diet includes beneficial legumes, whole grains, and dairy that paleo eliminates. The Mediterranean diet has also got thousands of years of real-world results backing it up, so read into that what you will.

You may be thinking, “isn’t the Paleo Diet ancient as well?”. The truth is the Paleo diet is a modern dietary concept inspired by ancient practices. Unlike the Mediterranean diet, it's not an authentic replication of the diets consumed during the Palaeolithic era.

Practical Mediterranean inspiration

How can gym-goers incorporate Mediterranean principles? If you've already read our guide to pre-workout nutrition, you'll find these Mediterranean approaches complement those strategies. The Mediterranean Diet can help you:

1. Boost your post-workout recovery with anti-inflammatory foods like fatty fish rich in omega-3s, colourful vegetables, and olive oil.
    
2. Fill up on carbs from whole grains and legumes instead of processed alternatives to fuel your performance.
    
3. Build muscle with diverse protein sources. Fish, poultry, yoghurt, and plant proteins like lentils and chickpeas can feed you essential amino acids without excess saturated fat.
   
4. Drink plenty of water. In fact, make it your drink of choice. When appropriate, treat yourself to a glass of wine rather than sugary sports drinks or soft drinks.

Potential pitfalls to navigate

Before you start guzzling olive oil by the bottle, remember:

• It's about the pattern, not individual foods. Research supports the combination of Mediterranean foods working together – not just adding olive oil to your current diet.
• Portion awareness matters. Mediterranean cuisine is delicious, and it's easy to overdo calorie-dense foods like nuts, oils, and wine. Keep in mind Mediterranean people don't usually eat family-sized portions of pasta every day!

More than just food

In Mediterranean cultures, meals are social events. Food is to be savoured slowly among friends and family – not inhaled in front of screens or while driving.

This mindful, social approach to eating has profound effects on digestion, satisfaction, and relationship with food. For more on mindful eating approaches, check out our article on mindfulness and nutrition.

Around the Mediterranean, physical activity is woven into daily life, not reserved for gym sessions. While your structured workouts are valuable, harmonising them with regular daily movement aligns perfectly with Mediterranean principles.

Ready to transform your fitness with Mediterranean magic?

Ready to combine ancient Mediterranean cuisine with modern fitness science? Book a session with our Personal Trainers today and get a personalised fitness plan that blends nutrition and exercise.