Also baptized Cretan regime Rich in fruits and vegetables of all colors, the Mediterranean diet is particularly followed by the Greeks, the Italians and the French living in the south of the country. All studies show that this is the reference food model to be and stay in good health.
The Mediterranean diet, best diet for the 8th consecutive year
In 2025, for the eighth consecutive year, the Mediterranean regime won the Best food title (among 38 studied), from the annual classification US News and World Report Established by a panel of nutrition experts (source 1). According to the latter, “it has been proven that this model, one of the best studied, reduced the risk of heart disease, improved brain and mental health and reduced inflammation”. With a preventive effect vis-Ã -vis diabetes, hypertension, cancers, osteoporosis, neurodegenerative disorders, depression …
- In second position is The Dash diet (Dietary Approaches To Stopping Hypertension) to combat high blood pressure by emphasizing the reduction in salt consumption.
- In third position, the Flexitarian regime which encourages to be vegetarian most of the time without depriving yourself of meat and fish from time to time.
- In fourth Positon, the Mind diet, using both the principles of the Mediterranean diet and the Dash diet, aims to promote the proper functioning of the brain.
Why is it acclaimed?
Common to the countries around the Mediterranean, the recipe for success is simple: raw foods, not processeda lot of fruits and Colorful vegetables locally grown, full cerealslegumes, nuts, olive oil poultry, seafood, herbs and spices. Without forgetting pleasure and conviviality, omnipresent. This balanced and diversified diet Makes guarantee a sufficient macronutrient and micronutrient contribution.
The Mediterranean diet is suitable for everyone
The Mediterranean regime is not not restrictive. Many people find it easy to followDurable and adaptable to any kitchen or lifestyle. The only defect put forward by US News experts is “lack of nutritional advice concerning specific quantities of food and the portion size can lead some people to consume excess calories if they are not careful. In case of overweight, be careful not to abuse sources of fat and carbohydrates.
Brain, view, weight, anticancer … What are its health benefits validated by many studies?
Among the most studied since the 1960s, the Mediterranean regime has been supported by a solid corpus of scientific research and recognized to alleviate chronic diseases, improve quality of life and increase longevity. Its impact on the body is observed all over the place!
It improves cardiovascular health
Its effects are direct because its wealth in antioxidants strengthens and protects the arteries. But they are also indirect because “it helps reduce cardiovascular risk factors such as high blood pressure, hypercholesterolemia and diabetes”.
He prevents type 2 diabetes
Concentrated on a healthy and balanced food approach, rich in dietary fiber antioxidants, foods with a glycemic index low to moderate AND good quality fatsThis food model improves blood sugar control and the progression of diabetes in people already affected.
It facilitates weight regulation
According to a study published in 2019 in the journal ObesityEven with equal intake in calories, carbohydrates, proteins and lipids, it promotes a weight and a fat mass rate lower than the Western model. This Regulatory effect on weight could be partly linked to its richness in beneficial fibers in the intestinal microbiota, and antioxidant and anti-inflammatory molecules.
He consolidates the bones
In 2023, the first French recommendations emanating from the GRIO (research and information group on osteoporosis) and the French Rheumatology Society promote the adoption of the Mediterranean regime. They rely, among other things, on a meta-analysis of 2020 indicating its bone benefits : increase in bone density, decreased risk of fracture.
It slows down the cognitive decline
More and more studies show that it can slow the signs of aging in the brain, and reduce the risk of neurodegenerative diseases. It is also the Mind diet, developed to protect the brain. Studies have shown a 23 % reduction in the risk of dementia and a protection of 1.5 to 3.5 years against the progression of Alzheimer’s disease. If its richness in antioxidants once again seems to be a factor, the major role of omega-3 is also widely mentioned.
It acts favorably on morale
Emphasis on fruits and vegetables, whole, oilseed and legume cereals while limiting unhealthy foods significantly improves the symptoms in terms of mental healthIncluding depression, probably due to the variety of nutrients essential to the proper functioning of the brain and the balance of the intestinal microbiota.
He warns certain cancers
The Mediterranean diet corresponds to the recommendations in terms of cancer prevention in general: a lot of fruits and vegetables, fibers from whole cereals and legumes and a little fermented dairy products, but few meats, especially oily, sugar and ultra-transformed products.
It relieves the symptoms of menopause
After analyzing observational studies and randomized trials on the health impact of the Mediterranean diet in menopausal women, researchers concluded that he could reduce heat puffs And improve certain cardiovascular risk factors, as well as mood and manifestations of depression. “In the long term, it can reduce cardiovascular events, preserve bone mineral density, prevent cognitive decline and reduce the risk of breast cancer and mortality, all causes combined,” says Angelique Houlbert, dietician-nutritionist.
It improves joint well-being
A membership in this food model is associated with less pain in the event ofknee osteoarthritis and a better quality of life. “Regardless of the weight problem, clinical trials have shown effects on inflammation markers,” emphasizes Angélique Houlbert. Researchers focus on contents in polyphenols of these foods. The adoption of such a diet could, moreover, reduce the risk of rheumatoid arthritis and would be correlated with a lower activity of the disease.
It reduces the risk of DMLA
A study published in 2018 by an Inserm team from Bordeaux concludes that 41 % decrease in the risk of developing age -related macular degeneration (AMD) in the elderly adhering to Mediterranean food. “This protective effect is probably explained by its richness in fruits and vegetables rich in lutein and zeaxanthine, antioxidants present in the retina that filter the blue light for the eyes,” explains Dr. Fricker.
Yes! The only defect put forward by experts in US News is “the lack of nutritional advice concerning specific quantities of food and the size of the portions can lead some people to consume excess calories if they do not pay attention”. In case of overweight, so be careful not to abuse sources of fat and carbohydrates!