Why Choose a Mediterranean Diet

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Here’s why Choosing the Mediterranean Diet Makes Sense

It’s true that food is fuel, however, eating should be an experience to savor. That’s why it’s important to choose a diet that is not only healthy, but it’s also satisfying and sustainable. And that’s exactly what the Mediterranean diet is!

For the sixth year in a row, the Mediterranean diet has been ranked the number one health-promoting diet by US News & World Report because it’s easy to follow, emphasizes healthy great-tasting foods, and is well-researched especially when it comes to reducing cancer risk and cancer recurrence.

To understand how the Mediterranean diet can help prevent cancer, it’s important to review what cancer is in the first place. Cancer is complex but the simple definition is that it occurs when changes to the DNA cause abnormal or damaged cells to divide uncontrollably forming tumors or circulating in the blood. The antioxidant and anti-inflammatory nutrients found in the Mediterranean diet work together to help protect against DNA damage, cell degradation, and the rapid spread of abnormal cells.

Large studies featuring thousands of participants have shown that eating a Mediterranean diet can help reduce the risk of several types of cancer including breast, colon, gastric, and esophageal. A 2021 study featuring nearly 3,000 men and women found that the Mediterranean eating style was associated with lower cancer risk, especially among women.

Research also shows that cancer survivors who eat a Mediterranean-style diet before, during, and after treatment will also have a lower risk of cancer recurrence. For example, a 2022 study involving breast cancer survivors found that the women who ate a Mediterranean diet had longer recurrence-free survival, better nutritional status, normal body mass index, and were more active than the women who ate the typical Western diet. A study from 2020 also featuring breast cancer survivors found that the women who ate a Mediterranean diet had higher quality of life including better physical function and sleep and lower pain than the women who did not adhere to the Mediterranean diet.

The Mediterranean dietary eating pattern originated in the Mediterranean region including Greece, Italy, and Spain. Key characteristics of this eating style include:

  • Regular consumption of healthy fats, in particular olive oil.

  • High amounts of plant-based foods such as fruits, vegetables, nuts, and seeds.

  • Moderate consumption of fish, seafood, and dairy.

  • Limited consumption of red meat and other meat products.

Some additional guidelines include:

  • Minimally processed foods.

  • Seasonally fresh and locally grown foods.

  • Two or fewer servings of sweets each week.

  • Less salt and more herbs, spices, garlic, and onions.

  • Colorful fruits and vegetables with each meal.

  • Four or fewer eggs per week.

In addition to reducing the risk of cancer, the Mediterranean diet has been shown to reduce the risk of cognitive decline, diabetes, heart disease, obesity, and metabolic syndrome.

Here are some simple tips to help make your meals more Mediterranean:

  • Have half your plate be fruits and vegetables, one-quarter be whole grains, and one-quarter be healthy protein. Meat, fish, and poultry are the side dish, not the main focus.

  • Cook with olive oil instead of butter and eat nuts, another healthy fat, every day.

  • If you are going to eat cheese, avoid processed cheeses and choose strong-flavored cheeses like parmesan or feta.

  • Choose whole grains like farro, barley, quinoa and bulgur over white rice and pasta.

  • Replace sweets like cookies and ice cream with fruit, dates, and figs.

Support your health with fresh whole foods, spices, and healthy fats that taste great!

References

1. National Cancer Institute. What is cancer? 2021, Oct 11. https://www.cancer.gov/about-cancer/understanding/what-is-cancer#:~:text=Cancer%20is%20a%20disease%20caused,are%20also%20called%20genetic%20changes.

2. Mentella MC, Scaldaferri F, Ricci C, Gasbarrini A, Miggiano GAD. Cancer and Mediterranean Diet: A Review.Nutrients. 2019;11(9):2059. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770822/

3. Qaqundah M. Mediterranean diet for cancer prevention. Natural Medicine Journal. 2017;May 3. https://www.naturalmedicinejournal.com/journal/mediterranean-diet-cancer-prevention

4. Yiannakou I, Singer MR, Jacques PF, et al. Adherence to a Mediterranean-style dietary pattern and cancer risk in a prospective cohort study. Nutrients. 2021;13(11). https://www.mdpi.com/2072-6643/13/11/4064/htm

5. Mantzorou M, Tolia M, Poultsidi A, et al. Adherence to Mediterranean diet and nutritional status in women with breast cancer: what is their impact on disease progression and recurrence-free patients’ survival? Current Oncology. 2022;29:7482-7497. https://pubmed.ncbi.nlm.nih.gov/36290866/

6. Porciello G, Montagnese C, Crispo A, et al. Mediterranean diet and quality of life in women treated for breast cancer: a baseline analysis of DEDiCa multicentre trial. PLoS ONE. 2020;15(10).https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0239803

7. Lăcătușu CM, Grigorescu ED, Floria M, Onofriescu A, Mihai BM. The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription. Int J Environ Res Public Health. 2019;16(6):942.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6466433/

8. Guasch-Ferre M, Willett WC. The Mediterranean diet and health: a comprehensive overview. Journal of Internal Medicine. 2021;290(3). https://onlinelibrary.wiley.com/doi/full/10.1111/joim.13333

 
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