This week alone, I was asked about the Keto diet, the 3 Week Diet and even the Snake Diet, which calls for bingeing and then fasting like, well, a snake! Yup, spring is here.
My advice: Skip the fads and follow the Mediterranean diet, which, along with DASH diet, was named the b est overall diet in 2018 by U.S. News & World Report. The eating plan has more than 5,000 published research studies to support its effectiveness. Not only will the Mediterranean diet help you trim down, it has been shown to slash risk for heart disease, Type 2 diabetes, certain cancers, Alzheimer’s disease and premature death by double digits. What’s more, new studies from the Gerontological Society of America suggest that the Mediterranean way may slow down the aging process. Full disclosure: I’ve followed the Mediterranean diet for more than a decade and not only is my weight healthy and stable, but so are my health biomarkers.
[See: U.S. News’ 40 Best Diets Overall.]
So what exactly is the Mediterranean diet anyway? Simply put, the eating style is rich in pasta, quinoa, bulgur and other whole grains; fruits and veggies; pulses; and nuts and seeds. Protein comes primarily from beans and legumes, seafood, poultry or eggs. Followers enjoy dairy products like yogurt and cheese in moderation and only eat red and processed meats, added sugars and overly-processed, low-quality foods a few times a month.
Here are some researched-back reasons you should give the diet a shot this season:
1. You’ll enjoy pasta — and may lose weight too.
A new study in BMJ Open reviewed 32 previously-published human clinical trials with nearly 2,500 overweight and obese participants and determined that eating pasta, as part of a Mediterranean-style diet, reduced body weight and BMI. That’s because the pasta, as well as the other carbs the diet includes, are high quality and paired with lean proteins and fiber-rich veggies, which makes the diet a low-glycemic eating plan. A low-GI diet helps keep blood sugar levels from soaring after meals, which aids weight loss and improves biomarkers for health.
[See: 10 Unusual Weight-Loss Tips That Actually Work.]
When following the plan, aim for low-GI carbs like pasta, whole grains, fruit, veggies, legumes and oats. Delicious low-GI Mediterranean meals will keep you satisfied, tamp down hunger and reduce your total calorie intake. Now that’s a win-win-win for weight loss and maintenance.
2. You’ll eat more plants — and probably add years to your life.
One study analyzing food intake data from more than 7,000 people following a Mediterranean diet found that those who ate the most polyphenols (bioactive compounds concentrated in plant-based foods) experienced a 37 percent reduced risk of premature death compared to those who had the lowest polyphenol intake. The authors contend that traditional Mediterranean foods including olive oil, whole grains, berries and beans may provide protection against heart disease, certain cancers and other chronic diseases. Antioxidant-packed herbs and spices are used to amp up the flavor of foods without the salt shaker.
[See: 7 Reasons to Choose a Plant-Based Diet.]
Choose fruits and veggies, legumes, whole grains, nuts and seeds, olive oil and herbs and spices as the foundation of your Mediterranean meals and snacks. And don’t be afraid to skip or minimize animal-based foods by eating hearty, bean- or legume-based meals.
3. You’ll order the fish dish — and likely improve your heart and brain.
According to a Harvard T.H. Chan School of Public Health meta-analysis, eating one to two servings of seafood per week is associated with a 36 percent reduced risk of dying from heart disease and a 17 percent reduced risk dying from any cause. The authors also suggest that the seafood in the Mediterranean diet may also reduce risk for dementia and depression. What’s more, seafood scores high in satiety, thanks to its quality protein and beneficial fats, so it can help keep you satisfied.
Aim for two to three servings of seafood a week. Try, for example, salmon topped with a feta-olive tapenade, a veggie-packed fish stew or a baked white fish with tomatoes, capers and olives.
More from U.S. News
Your Plant-Based Diet Needs These 10 Foods
The Best Diet for Your Personality
5 Extreme Diets You Shouldn’t Try
This Is the Only ‘Spring Cleaning’ Diet That’s Nutritionist-Approved originally appeared on usnews.com
