- The Mediterranean diet has been considered the best for general health by experts for four consecutive years.
- The dietary plan is easy to follow and not restrictive, with a focus on healthy fats, fresh produce and whole grains.
- See how you can incorporate Mediterranean-style food into your diet for benefits such as weight loss, better blood sugar control, healthier digestion and less risk of disease.
- Visit the Insider home page for more stories.
For the fourth consecutive year, the Mediterranean diet was considered the healthiest form of food by nutritionists and doctors.
The non-restrictive eating style, mainly based on vegetables, has been extensively researched, with studies after studies finding benefits for weight loss, lower risk of diseases, better digestion and even healthier aging.
The diet is based on the eating habits of regions such as Greece and southern Italy. These areas of the world are among the so-called blue zones, regions of the world where people tend to live longer and healthier lives.
If you are looking to try this famous diet for yourself, but don’t know where to start, nutritionists recommend gradually incorporating more Mediterranean-style foods into your diet, including vegetables, healthy fats, seafood and whole grains.
At the same time, you can start cutting out foods that some of the healthiest communities in the world tend to avoid, such as refined grains and starches, added sugar and processed meat.
Swap processed, red meat for fish or beans
One of the main differences between the Mediterranean diet and the standard American diet is that it tends to contain more red meat and processed meat, both related to long-term health risks.
Research has found that reducing consumption of red meat and processed meat can decrease the chances of diseases such as heart disease and cancer.
Read more: How to kick-start healthy eating with this 1-week Mediterranean diet meal plan, recommended by a registered nutritionist
For example, you can have a portion of grilled fish, such as salmon or tilapia, with a side of sautéed vegetables or a garden salad.
You can also use canned beans as an affordable, fiber-rich protein source, nutritionists recommend.
Eat vegetables (and red and yellow)
Fresh produce is the basis of the Mediterranean diet, from leafy vegetables to juicy grapes and bright tomatoes and peppers. These plant foods are rich in vitamins and fiber, which is important for good digestive health.
Colorful salads, stews and Mediterranean-style pasta dishes are not only delicious and attractive, they are also rich in a variety of nutrients.
Different colors can signal different levels of phytochemicals or herbal compounds with important nutrients and health benefits.
For a complete diet, try to eat at least three colors every day from various sources, nutritionist Brigitte Zeitlin told Insider earlier.
Add olive oil
The Mediterranean diet focuses on fat sources like olive oil, which are unsaturated fats that research tells us are better for long-term health and longevity.
Unlike saturated fat, which has been associated with an increased risk of
heart disease
and other chronic diseases, unsaturated fat can reduce inflammation.
It is also better for cholesterol levels and has not been linked to metabolic disorders or cardiovascular disease.
The healthy fats in olive oil and fatty fish can help replace the processed oils and fat substitutes that have gained popularity in American diets during the low-fat diet craze in recent decades.
Cut in refined carbohydrates
Although the Mediterranean diet doesn’t restrict any specific food, one thing you won’t find much is refined starches and sugary treats.
The diet discourages the consumption of added sugars and processed carbohydrates, including cakes, pastries, chips and the like, in favor of whole foods.
Read more: Eating processed foods can increase risk of early death from heart disease by 58%, concluded the study
This may explain why the Mediterranean diet is associated with benefits for blood sugar control and insulin sensitivity, and may be useful for people with diabetes.
Enjoy wine in moderation
Part of the popularity of the Mediterranean diet is that it allows for some indulgence in the foods you like, including rich cheeses and, yes, even wine. And there are some anti-inflammatory benefits associated with consuming wine in small amounts.
However, nutritionists warn against overeating, even with red wine, since regular alcohol consumption increases the risk of cancer and stroke.
And if you already abstain from alcohol, there is no reason to start drinking as part of the Mediterranean diet, since you can get the same benefits from alcohol-free options, such as coffee, tea, grapes and berries.