The term Mediterranean Diet is a bit misleading, as there is no one specific Mediterranean Diet, but rather an eating style that emphasizes certain food groups that are popular in the Mediterranean region. As the Mayo Clinic explains, Mediterranean-style diets suggest consuming primarily fruits, vegetables, whole grains and healthy fat sources such as olive oil and nuts. Mediterranean-style diets are not high-protein diets, but consuming seafood, fish, poultry and dairy products is recommended. This combination of food groups may help you lose weight and can promote other health benefits. Before adopting any new diet plan, you should consult a doctor.
Reduced Diabetes Risk
According to Dr. Emily Senay of the CBS program The Early Show, the Mediterranean Diet may reduce the risk of developing Type 2 diabetes. This form of diabetes, also known as adult-onset diabetes, occurs when your body's ability to effectively use insulin is lost. This may occur due to frequent, drastic changes in blood sugar levels. The Mediterranean Diet may eliminate this risk because many of the diet's primary foods--whole grains, fruits and vegetables--are low-glycemic and high in fiber, so they do not cause major fluctuations in blood sugar levels, explains online nutrition resource World's Healthiest Foods.
Reduced Risk of Heart Disease
As the Mayo Clinic explains, the Mediterranean Diet limits intake of unhealthy fats, and recommends most fat intake come from unsaturated sources such as nuts, seeds and olive oil. Although you may already consume these fat sources, the Mayo Clinic notes that using them to replace unhealthy sources may make a difference, such as dipping bread in olive oil rather than butter. Eliminating unhealthy fats can prevent clogged arteries and may lower your risk of heart disease, the Mayo Clinic explains.
Cholesterol Improvement
The fat sources emphasized on the Mediterranean Diet also have other benefits, according to the American Heart Association. The association points out that fat sources such as olive oil contain monounsaturated fat, which does not increase cholesterol levels like saturated fat. The American Heart Association notes that more than 50 percent of fat calories on the Mediterranean Diet are from monounsaturated fats, which may have a significant impact on your cholesterol levels.
Reduced Risk of Dementia
Eating the food of a Mediterranean-style diet may also cut your risk of mental diseases, according to USA Today. Research indicates that higher adherence to Mediterranean Diet foods, such as vegetables, fish, low-fat dairy and monounsaturated fats, results in a lower risk of dementia and cognitive decline. The USA Today also noted that consuming Mediterranean-style diet may reduce your risk of Alzheimer's disease.
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