Finding you the perfect article...
Upgrading the Mediterranean diet.

Four Ways To Upgrade The Mediterranean Diet

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

Four Ways To Upgrade The Mediterranean Diet

The Mediterranean Diet is considered by many to be the current “gold standard” of healthy eating, and with good reason. With 10,000+ studies underpinning it and counting, it has a pretty hefty weight of evidence.

(For contrast, the Ketogenic Diet for example has under 5,000 studies at time of writing, and many of those include mentioning the problems with it. That’s not to say the Keto is without its merits! It certainly can help achieve some short term goals, but that’s a topic for another day)

Wondering what the Mediterranean Diet consists of? We outlined it in a previous main feature, so here it is for your convenience 🥗

To get us started today, we’ll quickly drop some links to a few of those Mediterranean Diet studies from the top:

The short version is: it glows, in a good way.

The anti-inflammatory upgrade

One thing about the traditional Mediterranean Diet is… where are the spices?!

A diet focusing on fruits and non-starchy vegetables, healthy oils and minimal refined carbs, can be boosted by adding uses of spices such as chili, turmeric, cumin, fenugreek, and coriander:

Why and How the Indo-Mediterranean Diet May Be Superior to Other Diets: The Role of Antioxidants in the Diet

The gut-healthy upgrade:

The Mediterranean Diet already gives for having a small amount of dairy, mostly in the form of cheeses, but this can be tweaked:

Mediterranean diet with extra dairy could be a gut gamechanger

The heart-healthy upgrade

The Mediterranean Diet is already highly recommended for heart health, and it offers different benefits to different parts of cardiovascular health:

The Mediterranean Diet: its definition and evaluation of a priori dietary indexes in primary cardiovascular prevention

The DASH (Dietary Approaches to Stop Hypertension) diet can boost it further, specifically in the category of, as the name suggests, lowering blood pressure.

It’s basically the Mediterranean Diet with a few tweaks. Most notably, red meat no longer features (the Mediterranean Diet allows for a small amount of red meat), and fish has gone up in the list:

Description of the DASH Eating Plan

The brain-healthy upgrade:

The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet combines several elements from the above, as the name suggests. It also adds extra portions of specific brain-foods, that already exist in the above diets, but get a more substantial weighting in this one:

MIND and Mediterranean diets linked to fewer signs of Alzheimer’s brain pathology

See also: The cognitive effects of the MIND diet


Stay Healthy With Our Daily Newsletter

Our newsletter is our pride and joy

It’s 100% free, and you just need to enter your email below to sign up

If you don’t like it, you can unsubscribe at any time

See More

Related Posts