We’ve put the headline of this article in quotation marks because those aren’t our words. No, an official panel has named the Mediterranean diet the best diet of 2019. Of course, we’re happy to explain what the Mediterranean diet is and why it’s considered the best. As for why we agree—well, you can probably guess…
What is a Mediterranean diet?
The Mediterranean diet originates from countries surrounding the Mediterranean Sea. These are countries where people tend to live longer and in better health. Of course, that can be due to many factors, but research shows the Mediterranean diet is certainly an important one!
A typical Mediterranean diet includes many plant-based, pure, and organic ingredients. Think of plenty of vegetables, nuts, fruit, beans, cereals, and whole grains like whole wheat bread, pasta, and brown rice. It also includes moderate amounts of fish, meat, poultry, and some dairy. Red meat and processed foods are rarely consumed.
It’s the combination of all these elements that provides health benefits. One key aspect is the intake of healthy fats—namely unsaturated fats. Our well-known extra virgin olive oil, a monounsaturated fat, is always associated with the Mediterranean diet. Polyunsaturated fats are found in nuts, seeds, and oily fish.
Plant-based and natural foods also contain many antioxidants, polyphenols, and fiber. Fiber is especially important. Our healthy gut bacteria love it, and this, in turn, strengthens our immune system. Fiber is also beneficial for preventing cardiovascular disease.
Okay, enough praise. Let’s dive into the research that supports all these promising claims:
Who decides this, anyway?
US News and World Report recently commissioned a study by a special panel that evaluated various diets. To assess them, a team of experts in heart disease, diabetes, nutrition, psychology, and obesity conducted the analysis. The results were published online (see link above), and we’re more than happy to highlight the ultimate winner.
What are the health benefits of the Mediterranean diet?
Research into the traditional Mediterranean diet has shown it can reduce our risk of developing conditions such as type 2 diabetes, high blood pressure, and high cholesterol—all risk factors for heart disease. Harvard researchers also found that people who closely follow a Mediterranean diet tend to live longer and gain less weight.
How does the Mediterranean diet work best?
Because research into this dietary approach is ongoing, we may eventually identify specific foods with the greatest positive health impacts. For now, it appears that the overall dietary pattern and the combination of foods—rather than individual ‘superfoods’—make this such a healthy way of eating.
This makes sense—because if your diet is full of processed foods, simply adding one healthy ingredient like olive oil probably won’t make a big difference. Even though olive oil is healthy. The real impact comes when you overhaul your diet entirely, eating more fish than meat, and choosing organic fruits and vegetables. Say goodbye to refined sugar and white flour. Other fats like butter are rarely or never consumed. Instead of meat, meals may include eggs, dairy, or poultry—but in much smaller amounts than in the traditional Western diet. Fish and extra virgin olive oil, however, are must-haves.
Mediterranean diet recipes
Did you know we have a whole magazine filled with healthy recipes with olive oil and more? This article on Greek vegetables and how to prepare them is a gem, or how about recipes for fish with olive oil? You’ll find more Mediterranean diet inspiration in our magazine. Not only healthy—also super flavorful. Perfecto, right?
In short, following a Mediterranean diet—a healthy diet—requires more than just consuming extra virgin olive oil. Nevertheless, it’s an essential part of it. You’ll be surprised how many recipes can be both healthy and delicious with just a subtle touch of high-quality olive oil. And wouldn’t you know it—we have that right at your fingertips with one click. Bonus: our olive oil can be safely heated up to 207 degrees Celsius. Enjoy the Mediterranean lifestyle!
