What is the Best Diet?
When considering the best diet for overall health and longevity, the Mediterranean diet consistently emerges as a top contender. Renowned for its emphasis on whole foods, healthy fats, and plant-based ingredients, this dietary pattern offers a sustainable and enjoyable approach to eating. But what exactly is the Mediterranean diet, and why is it often hailed as the best diet for many?
What Is the Mediterranean Diet?
The Mediterranean diet is inspired by the traditional eating habits of countries bordering the Mediterranean Sea, including Greece, Italy, and Spain. It mainly focuses on wholefoods, healthy fats and has a large emphasis on plant-based proteins.
Fruits and vegetables: Aiming for a variety of seasonal produce as the foundation of main meals.
Whole grains: Opting for whole grain bread, barley, quinoa and oats add B vitamins and fibre.
Healthy fats: Olive oil is the primary used for cooking, adding avocado as a spread instead of butter, snacking on nuts and seeds and incorporating oily fish roughly 2-3x per week like salmon for essential omega-3 fatty acids.
Lean proteins: Emphasis on fish and seafood, with moderate consumption of poultry (chicken and turkey), dairy (yoghurt, milk and cheese) and eggs and minimal red meat like beef and lamb.
Legumes: Beans, lentils, and chickpeas are great sources of plant protein and contain fibre.
Herbs and spices: Used generously to flavour dishes, reducing the need for salt.
This diet is not just about food choices but also about lifestyle - encouraging shared meals (sometimes over a glass of red wine), physical activity, and mindful eating.
What are the Health Benefits of the Mediterranean Diet?
Adopting the Mediterranean diet can lead to numerous health benefits:
Cardiovascular health: Studies have shown that following this style of eating reduces the risk of heart disease by improving cholesterol levels and reducing blood pressure (1). This is due to the high fibre wholefoods and healthy fats intake.
Weight management: The emphasis on wholefoods and healthy fats can support maintaining a healthy weight by keeping you full and satisfied (1).
Diabetes prevention: The focus on low glycaemic index foods helps in managing blood sugar levels (1).
Cognitive function: With the incorporation of omega-3’s from oily fish and wholefoods containing anti-inflammatories the Mediterranean diet may lower the risk of cognitive decline and dementia (1).
Longevity: Populations following this diet have been linked to longer life expectancy due to the reduced risks to health conditions (1).
Is It the Best Diet for You?
While the Mediterranean diet offers numerous benefits, it's essential to consider individual preferences and health conditions. Consulting with a healthcare provider or an accredited dietitian can help determine if this diet aligns with your personal health goals.
Conclusion
In the quest for the best diet, the Mediterranean diet stands out as a balanced, enjoyable, and health-promoting choice. Its emphasis on wholefoods, healthy fats, and a lifestyle centred around shared meals and physical activity makes it a sustainable option for many seeking to improve their overall health and well-being.
References
1. Tosti V, Bertozzi B, Fontana L. 2017. “Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms”. J Gerontol A Biol Sci Med Sci. 2017 Dec 13;73(3):318–326. doi: 10.1093/gerona/glx227.
Copywrite: Lyndal Schnabel Dietitian 2025