MW The Mediterranean diet is the best one out there. Here's why Americans struggle with it.
Beth Krietsch
The food system in the U.S. is built around speed and convenience - and it doesn't exactly align with home-cooked meals shared with friends and family
The Mediterranean diet goes far beyond dietary recommendations.
The Mediterranean diet is back in the spotlight.
The diet emphasizes fresh fruits and vegetables, fish, nuts, and olive oil - and limiting foods like red meat, cheese and sugar. It was first popularized in the 1970s by an American researcher who noticed how people ate and lived in Italy and Greece. More recently, it was given the documentary treatment in "Live to 100: Secrets of the Blue Zones," a 2023 Netflix series that examined the parts of the world where people routinely live past 100 years old.
At a time when we're flooded with confusing nutrition advice, this diet consistently stands out. It's a research-backed model for healthy eating, with wide-ranging health benefits like better brain and heart health, plus a lower risk of cancer and early death. In a small study published in January, researchers in Italy even found that people who followed the Mediterranean diet while taking tirzepatide, Eli Lilly's $(LLY)$ GLP-1 drug, had lower insulin levels and improvements in visceral adiposity, a worrisome type of abdominal fat, than people who didn't adhere to the diet.
The science behind the Mediterranean diet is clear, yet it's hard for many Americans to engage with the diet the way they should. That's because it goes far beyond dietary recommendations. It encourages physical activity throughout the day, cooking fresh, local ingredients, and sitting down for a slow meal with family and friends.
The food system in the U.S. - largely built around efficiency and convenience - doesn't exactly align with home-cooked meals shared leisurely with those you love. Many Americans don't have time to cook regularly or sit down and eat with loved ones. Others lack basic cooking skills. On top of that, the cultural obsession with speed doesn't align with a diet that views cooking as a nourishing daily ritual. Instead, many people lean toward prepared foods and often eat them solo. (Cue the sad desk lunch.)
Then there's the question of daily movement. A large study in Spain found that older adults at risk for developing Type 2 diabetes who followed a Mediterranean diet while also exercising regularly and cutting back on calories were 31% less likely to develop diabetes than people who followed the Mediterranean diet without restricting calories or exercising.
Unfortunately, many Americans don't always have the time or live in safe enough, and walkable, neighborhoods for convenient exercise, which can make the diet's lifestyle components tricky to adopt. Plus, it can be costly. Olive oil, nuts, seafood and other Mediterranean diet staples are often relatively expensive, which can put the Mediterranean diet out of reach. A study looking at adherence to the Mediterranean diet among U.S. college students found that those with more financial security were better able to follow the diet than those with financial constraints.
Ultraprocessed foods are often cheaper than ingredients used to cook from scratch, and they're typically easier to access. At a time when grocery prices are rapidly rising - some estimates indicate that groceries are 33% more expensive than in 2019 - stocking up on pantry staples and other ingredients for a new diet can be challenging.
If you're looking to change up the way you eat, the Mediterranean diet is a great choice - and there's plenty of research to back that up. Many of the diet's principles are surprisingly simple, which could explain its enduring popularity and effectiveness and why nutrition experts often describe it as an eating pattern rather than a diet.
Here's how to incorporate the diet into your lifestyle:
Keep alcohol to a minimum. Water is your best option if you're looking for something to sip alongside your meals. The research on consuming wine in moderation as part of the Mediterranean diet is mixed. A large study published in February in the European Heart Journal showed moderate wine drinking helped reduce death and the risk of heart disease. There is also increasing evidence, though, that consuming any amount of alcohol carries health risks.
Cook simple meals at home. Make a habit of cooking many of your meals using fresh, whole food ingredients. Don't get bogged down by complicated recipes that require buying lots of new ingredients - simple meals work.
Stock your pantry. Keep foods like dried and canned beans, canned tomatoes, tinned fish, olive oil, and a variety of whole grains on hand so you always have something to cook with. Frozen fish and veggies are great to have around, too.
Make time to eat with family and friends. Meals can be a time to socialize and deepen bonds with family and friends. Invite friends or family for lunch or dinner. The Mediterranean diet highly values hospitality and friendliness with neighbors.
Eat your meals mindfully. Rather than shoveling your food down while hovering over your laptop or phone, slow down and pay attention to your food as you eat.
-Beth Krietsch
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