The Mediterranean diet is a traditional dietary pattern followed in countries bordering the Mediterranean Sea. Its roots lie in simple, traditional food habits followed for generations. Rather than functioning as a strict or restrictive plan, it represents a lifestyle centered around fresh, whole foods and mindful eating. Vegetables, fruits, legumes, whole grains, nuts, seeds and healthy fats form its foundation, while fish, poultry, dairy and eggs are enjoyed in moderation. Red meat, ultra-processed foods, excess sugar and saturated fats take a back seat. Here we explore five proven health benefits of the Mediterranean diet and 5 ways Indians can adapt it.
1. Reduced risk of cardiovascular disease Scientific evidence strongly supports that the Mediterranean diet reduces the risk of major cardiovascular events, such as heart attack, stroke, cardiovascular death, especially when followed consistently over years.In the landmark PREDIMED trial, a large randomized primary-prevention trial, participants assigned to Mediterranean diet supplemented with extra-virgin olive oil (EVOO) or nuts had a hazard ratio of 0.70 for composite cardiovascular events vs a low-fat control diet. 2. Better control of blood sugar and lower risk According to a 2024 meta-analysis of RCTs, compared to control diets, the Mediterranean diet was associated with reductions in HbA1c and fasting plasma glucose among people with T2D. The benefits seem to come from the overall dietary pattern, plant-based foods, healthy fats, whole grains, rather than specific “superfoods.”
3. Improved brain health and reduced risk of cognitive decline Growing evidence suggests that the Mediterranean diet supports long-term brain health. A 2021 systematic review and meta-analysis published in Nutrients found that higher adherence to the Mediterranean diet was associated with improved cognitive function, slower cognitive decline and reduced risk of Alzheimer’s disease. 4. Better weight management and reduced obesity risk The Mediterranean diet naturally promotes healthy body weight through high fibre intake, low glycaemic load meals and emphasis on minimally processed foods.A study in Science Direct concluded that individuals following the Mediterranean diet showed greater reductions in body weight and waist circumference than those following control diets. 5. Reduced risk of certain cancers Growing research suggests that the Mediterranean diet may also help reduce the risk of cancer. In a long-term prospective cohort study from the Netherlands, published under the title “Adherence to the Mediterranean Diet and Overall Cancer Incidence: The Netherlands Cohort Study”, researchers observed that women with higher adherence to the Mediterranean diet experienced a statistically significant lower overall cancer incidence.
5 ways Indians can adopt the Mediterranean dietThe good news is that you don’t have to visit the Mediterranean coast to adapt to the diet. A few smart changes can help one add the Mediterranean goodness to an Indian plate.
- Make plant foods the main course
Prioritise vegetables, legumes, and beans such as chana, moong, rajma, and mixed vegetables.Use extra-virgin olive oil, or cold-pressed groundnut or sesame oil in moderation.
- Choose whole grains & minimally processed carbs
Replace white rice and maida-based rotis with whole wheat, millets, brown rice, or mixed grains.
- Include fish and moderate lean meats
Incorporate fatty fish (salmon, sardines) 1–2 times a week and use lean cuts of chicken/poultry.
- Combine mindful eating with physical activity
The Mediterranean diet is incomplete without incorporating the ways Mediterraneans eat. Engage in daily moderate exercise, and avoid hurried meals.
