Keto, gluten-free, cayenne pepper, liquid, juice, soup, carb-free, low-fat, Atkins and paleo to name a few. Who of us hasn’t leaned in to hear of the fantasy tale guaranteeing amazing results and jumped on board so fast we could almost trip over the cayenne pepper bottle?

I would like to share with you one of the best diets according to the latest scientific evidence.

Hi, this is Carmel your registered Nutritionist, Personal trainer and lover of all food.

Take a moment and ask yourself, how old were you when you tried your first diet? Why did you want to do the diet? What was the best and worst diet based on the results you ever participated in? Could you maintain it or was the wagon racing away from your grasp to jump back on?

How exhausting! Wouldn’t it be pleasant to not have to stress so much about our waistline and the mirror? We are always ferociously looking for the unicorn diet.

When we lose a little weight we feel inspired, when we plateau we give up. There are so many elements to weight loss, weight gain and health. If there was a universal diet for the general population would you try it?

The Mediterranean diet (MD)

Ahhhh yes, we have all heard of this diet but it doesn’t claim to make you look like someone on Instagram. The MD diet is well known in the Mediterranean region. Each country added their own flair but followed the same pattern. The World Health Organisation (WHO) has reported a direct relationship between a highly processed Western diet and the MD.

The evidence collected shows an association between a diet high in fruit, vegetables, legumes( red kidney beans, butter beans, chickpeas, black beans), whole grains( quinoa, brown rice, wheat germ, red rice, black rice, popcorn, oatmeal and barley) olive oil, nuts, dairy, fish and lean meat. The evidence shows the MD can reduce the risk of many chronic diseases. Non-communicable diseases like Cardiovascular disease (CV), Type 2 Diabetes (TD2), dementia and increased blood pressure(BP) are all associated with the consumption of a highly processed diet.

Studies to date have linked the MD diet with longevity in life. The MD promotes sustainable eating with less processed foods. Less carbon waste in the atmosphere from the production of highly processed packaged foods and their plastic wrapping. If we removed the unnecessary preservatives and additives we may find out what real food tastes like again.

What does the MD diet look like and why does it work?

Fresh fruit and vegetables raw and cooked both provide fibre and carbohydrates to fuel the body. Some fruit and vegetables help you to feel fuller for longer and contain antioxidants( our protectors against free radicals).

Lean meats, poultry, soy and legumes all deliver the protein that we need to make hormones and enzymes to build muscle mass and repair bones and tissue. Proteins are broken down and stored in our body as amino acids (AA’s). When we need to move, train, think, grow and heal the body reconstructs the amino acids into larger molecules again. Our DNA is made from AA’s and sustaining a healthy balance of protein aids our body in the healing process.

Seafood, oily fish, chia seeds, nuts, olives and olive oil contain important Omega 3’s. Studies have found that blood triglycerides and inflammation have been reduced as well as a decreased risk of chronic disease from consuming a diet rich in omega 3’s. This can aid in counterbalancing the consumption of the omega 6’s we consume from vegetable oils

Whole grains such as quinoa, oats, whole wheat, millet, brown rice, red rice and bulgur are some great sources of soluble fibre used as energy supplies and some as insoluble fibre helping to bulk your bowel health( so important).

Dairy is an important construct of bone density. Milk, cheese and yogurt are all sources of calcium and are important to reduce the risk of osteoporosis.

What is not in the MD?

Highly processed foods are usually stored in packets with a long shelf life.

That’s a lot of food right! Basically, if you don’t recognize the ingredients don’t eat it. The more numbers, the higher content of preservatives and the further from the original source. How far from the field, the trees, the earth and the ocean did the food travel and how many factories did it pass through?

The evidence is clear, the MD can prevent disease, reduce disease risk and help reverse many non-communicable diseases. Lets try to make the MD our new maintainable and very sustainable diet. If you have questions reach out to me, Carmel your Registered Nutritionist and lover of all foods. If you have been diagnosed with a condition it is important to work alongside your support healthcare providers.