Right now, most people in the US do not follow a plant-forward, Mediterranean-style diet. Research suggests that nine in 10 Americans do not eat enough fruits and vegetables, while, on any given day, up to 74 percent of the population will eat red or processed meat.
But research also shows that if Americans shifted their diets, the health improvements could be significant. In fact, three new studies have linked a plant-forward, Mediterranean-style diet with a reduced risk of numerous conditions ranging from bladder cancer to erectile dysfunction, heart disease, and symptoms of post-traumatic stress disorder (PTSD).
What is a Mediterranean-style diet?
The Mediterranean diet is modeled around the eating habits of the many countries that make up the Mediterranean Basin, including Spain, Italy, Greece, Turkey, Lebanon, and Morocco. Traditionally, in each of these countries, people eat a larger quantity of plant-based whole foods—such as fruits, vegetables, beans, nuts, and legumes—and a lower quantity of meat and ultra-processed foods.
A Mediterranean-style eating pattern isn’t exclusive to the Mediterranean Basin, however. It’s also observed in countries across Africa, Asia, and South America. Out of the five Blue Zones (which are renowned hotspots for longevity where people eat predominantly plants), only two are actually in the Mediterranean (in Sardinia, Italy, and Ikaria, Greece). The others are in Japan, North America, and Costa Rica. But their approach to diet is the same: it’s plant-led, whole food-based, and low in meat.
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Plant foods are packed with essential vitamins and minerals, but they also contain potent antioxidants, anti-inflammatory plant compounds, and fiber, which all contribute to a reduced risk of disease. Red and processed meat, on the other hand, have been shown to increase the risk of cancer, as well as heart disease and type 2 diabetes.
This is why, earlier this year, after consulting with more than 40 dietitians, the US News & World Report named the Mediterranean diet as the healthiest way to eat for the seventh year in a row. “The Mediterranean diet focuses on diet quality rather than a single nutrient or food group,” noted the publication.“Numerous studies have shown that it reduces the risk of chronic health conditions, including heart disease and type 2 diabetes while promoting longevity and improving quality of life.”
3 new studies support the Mediterranean diet
An abundance of research already supports the Mediterranean diet’s health benefits (read more on that here), but recently, three new major studies have added to the evidence.
In October, research published in The Journal of Nutrition examined data from nearly 22,000 adults of European heritage and found that following a plant-forward Mediterranean diet could reduce the risk for first cardiometabolic disease (such as heart disease or type 2 diabetes) and cardiometabolic multimorbidity. The latter refers to when an individual has more than one cardiometabolic disease at the same time.
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“The study provides strong evidence that adherence to the Mediterranean diet can significantly lower the risk of transitioning from a first cardiometabolic event, like a heart attack or stroke, to additional cardiometabolic conditions, like type 2 diabetes mellitus,” cardiologist Rigved Tadwalkar, MD, told Medical News Today.
Another review published in October in Nature Reviews Urology found that plant-based diets could help promote better urological health. It could lower the risk of erectile dysfunction, for example, as well as bladder cancer and even kidney stones and urinary tract infections. The review also noted that following a plant-forward diet may reduce the risk of prostate cancer progression.
“There are multiple reasons for [the lower risk of cancer among those following plant-based diets],” one author of the review, Stacy Loeb, told FoodNavigator. “Plant foods contain key elements like antioxidants and fiber, which are beneficial for reducing the risk of cancer.”
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On top of this, the Mediterranean diet could also help reduce PTSD symptoms in women, according to another new study published in the journal Nature Mental Health. The researchers examined more than 190 women—some of whom had PTSD symptoms and some of whom had experienced trauma with no symptoms—and found that those who followed a Mediterranean diet had fewer symptoms.
“The Mediterranean diet predominantly has an anti-inflammatory effect, and we have known for decades now that inflammation is a risk factor for depression,” Christopher A. Lowry, PhD told NBC News. “Now it’s become clear that it’s also a risk factor for PTSD.”
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Charlotte is a VegNews editor and writer based in sunny Southsea on England's southern coast.
