The Mediterranean Diet is buzzing in the trending wellness world. But it’s no newcomer to the space. It’s one of the oldest, most well-researched diets in history, with impressive data points that speak to its seemingly endless health benefits. For the third year in a row, it was named the top overall diet for 2020 by experts, as well as the best diet for diabetes and heart health.

The diet’s principles are based around a variety of nutrient-dense food, moderate amounts of wine, and a lifestyle component – enjoying them both with family and friends. There’s extensive research surrounding its ability to support heart, gut, and brain health. It also has potential game-changing benefits for those managing diabetes.  

Let’s dig into the benefits of the Mediterranean Diet.

1. Protects against dementia, memory loss, and depression.

The Mediterranean Diet is very high in antioxidants, which help fight cell damage and preserve telomere length. Studies have shown that people who eat a Mediterranean Diet have less dementia, Alzheimer’s, and general cognitive decline as they age.

2. More effective at weight management than a low-fat diet.

The Mediterranean Diet is about eating filling, delicious meals and drinking wine (in moderation) with loved ones.  No starving yourself, no counting calories or watching carbs – just a true symbiotic relationship with food. Because the diet is so easy to adopt for the long-term, it has a beneficial impact on maintaining a healthy body weight.

3. Reduces the risk, helps manage, and in some cases even cure diabetes, high cholesterol, hypertension, heart disease, and cancer.

The Mediterranean Diet is effective for people managing diabetes because the diet is high in fiber due to its heavy lean into fruits, vegetables, legumes and whole grains. Fiber improves both insulin sensitivity and pancreatic activity.  

The Mediterranean Diet is also  ideal for cardiovascular health because it is rich in healthy fats and low in harmful fats. Healthy fats come from plant-based foods, such as olive oil, nuts, seeds, and fish, which form the foundation of the Mediterranean Diet. These fats are unsaturated, so they lower bad cholesterol (LDL) and raise good cholesterol (HDL). These types of fats are also anti-inflammatory and can reduce blood clotting, which ultimately lowers the risk of a stroke or heart attack.  

4. Results in a healthier gut, and a longer life.

The Mediterranean Diet has been shown to improve the composition, diversity and activity of the bacteria in our gut. The anti-inflammatory properties of olive oil and fish, the fiber from whole grains, and the polyphenols from red wine reduce systemic inflammation and reduce IBD and the risk of colon cancer.

If you’re looking to clean up your heart, brain, and/or gut health, or need support managing diabetes, Territory is eager to support your journey. Our network of independent chefs prepare meals that fit the guidelines of the Mediterranean Diet each week, so not only do you get a break from the kitchen, but you have a wide selection of flavorful, incredibly delicious anti-inflammatory meals to choose from.Simply select the “Mediterranean Diet” filter on our menu, and you’ll find this week’s options.

Have questions about how to use the Mediterranean Diet to support your health goals? Drop them below, or shoot us a note at [email protected], we’d love to help!