Potential benefits of a Mediterranean diet

 Potential benefits of a Mediterranean diet

The Mediterranean diet has been linked to a long list of health benefits.

Helps with weight loss

ResearchTrusted Source has not confirmed that following a Mediterranean diet will cause a person to lose weigh. However, studies have suggested it may be a good long-term option for people seeking to manage their weight.

Data for people who followed the diet for 5 years indicated they were less likely to gain excess weight than those on other diets.

Benefits include:

• plenty of variety means the diet is not restrictive and therefore easy to maintain
• high fiber levels means a person is more likely to feel satisfied for longer and less likely to snack
• the healthy fats are less likely to cause heart problems linked to obesity

Promotes heart health

The American Heart AssociationTrusted Source recommends the Mediterranean diet as an evidence-driven options for preventing cardiovascular disease and stroke.

In 2021, for instance, some researchersTrusted Source compared the effects of the Mediterranean diet with those of a low fat diet. They concluded that the Mediterranean diet was more effective at slowing the progression of plaque buildup in the arteries. Plaque buildup is a major risk factor for heart disease.

The authors of another studyTrusted Source said the Mediterranean diet could support heart health by lowering blood pressure.

Supports healthy blood sugar levels

The Mediterranean diet may helpTrusted Source stabilize blood sugar levels and protect against type 2 diabetes.

Studies have suggested that it may:

• reduceTrusted Source fasting blood sugar levels
• improve levels of hemoglobin A1C, a marker used to measure long-term glucose levels
• decreaseTrusted Source insulin resistance, which stops the body from using insulin to regulate blood sugar levels effectively

Protects brain function

The Mediterranean diet may benefit brain health and prevent cognitive decline as you get older.

One studyTrusted Source found a possible link between following a Mediterranean diet, improved memory, and reductions in several risk factors for Alzheimer’s disease.

A large reviewTrusted Source also linked the Mediterranean diet to improvements in cognitive function, memory, attention, and processing speed in healthy older adults.