The World's #1 Most Recommended Diet

Over 50 years ago, while living in Southern Italy, an American researcher called Ancel Keys made an interesting observation.

Despite a high fat consumption by the locals, there seemed to be a surprisingly low rate of heart disease in the region.

This was a big contrast to America, where high-fat diets were being linked to rising rates of heart disease during this period.

Intrigued by this odd phenomenon, Keys and his wife, Margaret, decided to study the dietary habits of the region.

What they discovered led to one of the most influential studies in nutrition history—the Seven Countries Study—which explored the eating habits of seven countries in different parts of the world.

This study laid the foundation of decades of research that eventually helped define what we now know as the Mediterranean diet.

The Mediterranean Pyramid

The Mediterranean diet is so called because it’s based on the dietary patterns of the people living in countries surrounding the Mediterranean Sea.

These eating habits can be summed up in 6 main principles:

1. Plant-forward meals – the original Mediterranean communities were mostly fishermen and farmers who relied on the food they grew on their own farms.

2. Plenty of legumes and minimally processed whole-grain cereals.

3. Healthy fats – Olive oil was the main source of fat in the traditional diet, but they also ate a variety of nuts and seeds.

4. Lots of fresh, colorful fruits and vegetables.

5. Moderate amounts of dairy, fish, and poultry – These were eaten a few times a week, while red and processed meats were rare.

6. Moderate intake of red wine, typically during meals.

Why it’s widely recommended

Thanks to Keys’ research, the Mediterranean-style diet gained a lot of interest in the research community.

It’s now considered one of the most studied diets in the world, with good reason.

Data from multiple large observational studies and several randomized clinical trials have consistently linked following a Mediterranean-style eating pattern to:

• Lower risk of heart disease

High levels of cholesterol in the blood is reported to be one of the key risk factors of heart disease. Evidence reveals that the Mediterranean diet’s high intake of fiber-rich foods and healthy fats contributes to the lowering of “bad” cholesterol thus significantly reducing heart disease risk.

• Reduced risk of type 2 diabetes and some cancers

The Mediterranean diet is typically rich in antioxidants which have been shown to protect against oxidative stress and inflammation—known underlying triggers of many chronic diseases.

• Better brain health and longer lifespan

Evidence on this isn’t as definitive, but some studies show that people following this diet tend to live longer and maintain better cognitive function as they age.

What makes it different from other diets?

1. It’s Flexible

Because the Mediterranean diet is based on general eating patterns rather than following a strict food regimen, it’s very easy to adapt it based on:

• What’s in season or available locally

• Your budget

• Individual taste & preference

2. It’s Sustainable

Unlike other diets that focus on what not to eat, the Mediterranean diet focuses on what to eat more of—whole, minimally processed, nutrient-rich foods.

By offering a wide variety of foods to choose from, it’s easier to stick to long-term compared to other restrictive diets.

3. It’s Inclusive

The Mediterranean diet doesn’t avoid any specific food group. Because of this, there’s very little risk of missing out on essential nutrients unlike diets which do like the vegan diet.

Practical Takeaways

The good news about this eating style is you don’t need any fancy ingredients to benefit from it.

Here’s how you can start right now:

1. Base your meals on plants 

   Fill half your plate with veggies, occasionally swap sweets with fruit for dessert, add lentils, beans or ndengu to your meals.

2. Prioritize whole grains

   Use whole maize flour, whole meal bread, millet porridge etc.

3. Use local healthy fats

   Olive oil is great, but avocados, groundnuts, simsim (sesame seeds), chia, and flaxseeds are excellent, affordable sources of healthy fats.

4. Dial back on processed meats and sugary treats

   Enjoy sausages, bacon, cakes, or ice cream occasionally, not on a daily basis.

5. Choose healthier drinks 

   Drink more water, herbal teas, fermented drinks, or fresh fruit juice. Cut back on the sodas and overly sweet drinks.

A big part of our modern health challenges—obesity, diabetes, hypertension—can be traced back to what’s on our plates.

The Mediterranean diet is a tried-and-tested way of eating that promotes better health and a longer life.

And the best part is that you can do it your way, with the foods you already know and love—just a little more mindfully.

Thanks for reading! I hope you found something valuable :)

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