What is the Mediterranean Diet, and how do I know if I am following it?

By Gabrielle Finora

Do you try to follow the Mediterranean diet? Many people say they do, but how can you know if you really follow the guidelines? Your Mediterranean Diet Score (MDS) may be able to help.

In this blog, we will explore the Mediterranean diet, how it can improve your health, and how you can use the MDS.

The Mediterranean Diet 

The Mediterranean Diet is a highly-researched diet inspired by the traditional diets of Mediterranean regions. It focuses on foods rich in healthy fats, hearty fiber, and minimally processed plant-based protein1. There is also a lifestyle component (officially called the Mediterranean Lifestyle) promoting socializing, good sleep, and exercise for better health2.

Benefits of the Mediterranean Diet

Hundreds of research papers explore the health benefits of the Mediterranean Diet. Research shows it can:

• Reduces the risk of heart problems like stroke and heart attack1,3 
• Lower blood glucose levels, HbA1c, and overall risk of developing type 2 diabetes4
• Promote sustained weight loss4
• Lower risk of metabolic syndrome5
• Lower risk of certain cancers2
• Slow the decline of brain activity6,7
• Improve gut biome diversity4
• Increase lifespan5,8

The diet works by limiting saturated and trans fats, sodium, refined carbohydrates (like products made of white flour), and sugar, and promoting foods rich in antioxidants and fiber. 

The Mediterranean Diet Score

The Mediterranean Diet Score was designed by researchers at Harokopio University in Athens, Greece in 2006. Scores are based on the consumption of 11 main components of the Mediterranean diet, including non-refined cereals, fruits, vegetables, potatoes, legumes, olive oil, fish, red meat, poultry, full-fat dairy products, and alcohol. 

How Researchers Calculate the MDS

The study participants answered whether they consumed these items: never, rare, frequent, very frequent, weekly, and daily. Their answer corresponded to a numerical score of 0-5, respectfully. Unhealthy habits, like eating red meat often, received inverse scores. For example, eating red meat  ‘daily’ was considered a ‘0’. 

Then, the answers were combined to a score from 0 to 55, with high scores (closer to 55) being most aligned with the Mediterranean Diet. The researchers found that low scores were associated with an increased risk of having acute coronary syndromes9.

Calculating your MDS 

There are many websites and documents online you can use to calculate your Mediterranean Diet Score. While it can give you a good idea of how well you compare, it is best to see a registered dietitian or qualified healthcare professional who can assist you.

Photo: Ketut Subiyanto

New Study Showing Connection between MedDiet, Inflammation, and Insulin Sensitivity

Chronic inflammation is linked to many diseases, such as obesity, cardiovascular disease, cancer, insulin sensitivity and diabetes, chronic kidney disease, and more10. Lifestyle factors can cause chronic inflammation, including poor quality of sleep over time, diets high in red meat, refined carbohydrates and sugar, high alcohol and tobacco consumption, chronic stress, and low levels of exercise11.

A 2022 study used the Dietary Inflammatory Index (DII) to assess chronic inflammation and insulin resistance in individuals who closely followed the Mediterranean Diet. The study showed better insulin sensitivity and less inflammation in people following the Mediterranean Diet12. This study is the first of its kind to use both the DII and the MDS to assess insulin sensitivity. 

Summary

In summary, the Mediterranean Diet is one of the most researched nutrition interventions. When closely followed, it may help reduce inflammation and prevent certain diseases, which can lower your risk of developing certain conditions. You can use the Mediterranean Diet Score to see how closely aligned your current eating habits are to the formal diet. 

Looking to improve your Mediterranean Diet Score? Reach out to a registered dietitian today to help you reach your health goals this new year. 

Sources:

1. “What is the Mediterranean diet?,” Cleveland Clinic, https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet (accessed Dec. 3, 2024). 
2. L. Williamson, “Mediterranean lifestyle, not just diet, may greatly improve health,” American Heart Association, https://www.heart.org/en/news/2023/02/28/mediterranean-lifestyle-not-just-diet-may-greatly-improve-health (accessed Dec. 3, 2024). 
3. M. A. Martínez-González, A. Gea, and M. Ruiz-Canela, “The Mediterranean diet and Cardiovascular Health,” Circulation Research, vol. 124, no. 5, pp. 779–798, Feb. 2019. doi:10.1161/circresaha.118.313348 
4. S. Martín-Peláez, M. Fito, and O. Castaner, “Mediterranean diet effects on type 2 diabetes prevention, disease progression, and related mechanisms. A Review,” Nutrients, vol. 12, no. 8, p. 2236, Jul. 2020. doi:10.3390/nu12082236 
5. N. Di Daniele et al., “Impact of Mediterranean diet on metabolic syndrome, cancer and longevity,” Oncotarget, vol. 8, no. 5, pp. 8947–8979, Nov. 2016. doi:10.18632/oncotarget.13553 
6. C. Féart, C. Samieri, and P. Barberger-Gateau, “Mediterranean diet and cognitive function in older adults,” Current Opinion in Clinical Nutrition and Metabolic Care, vol. 13, no. 1, pp. 14–18, Jan. 2010. doi:10.1097/mco.0b013e3283331fe4 
7. N. Hu et al., “Nutrition and the risk of Alzheimer’s disease,” BioMed Research International, vol. 2013, pp. 1–12, Jun. 2013. doi:10.1155/2013/524820 
8. M. A. Martinez-Gonzalez and N. Martin-Calvo, “Mediterranean diet and life expectancy; beyond olive oil, fruits, and vegetables,” Current Opinion in Clinical Nutrition & Metabolic Care, vol. 19, no. 6, pp. 401–407, Nov. 2016. doi:10.1097/mco.0000000000000316 
9. D. B. Panagiotakos, C. Pitsavos, and C. Stefanadis, “Dietary patterns: A Mediterranean diet score and its relation to clinical and biological markers of cardiovascular disease risk,” Nutrition, Metabolism and Cardiovascular Diseases, vol. 16, no. 8, pp. 559–568, Dec. 2006. doi:10.1016/j.numecd.2005.08.006