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Best diet in the world?

People are constantly asking me what I think is THE best way of eating – that is, the best diet.

I hesitate to pick ONE diet because no one diet is ideal for everyone on this planet.

However, MY choice for the way of eating that would best serve MOST PEOPLE is the Traditional Mediterranean Diet – because there is ample evidence showing that it supports health, disease prevention, and longevity.

The foods eaten in the Mediterranean Basin vary from country to country and region to region. However, there is a common core of foods which include lots of greens, beans and legumes, nuts, seeds, fruit, whole grains and olive oil.

I have summarized key points and research regarding the diet from the from the journal article:
The Traditional Mediterranean Diet: Lessons Learned
Christopher Lam, MD, CCFP.  Journal of Orthomolecular Medicine, Vol 26 – Number 3 – 2011 

Evidence supporting the Mediterranean diet and health

Many published articles show a link between the Mediterranean diet and reduced risks of disease.

Some examples:

Reduced risk of Cardiovascular Disease
Nutr Metab Cardiovasc Dis. 2001 Aug;11(4 Suppl):1-4.
Mediterranean diet: the past and the present.
Trichopoulou A.

http://www.ncbi.nlm.nih.gov/pubmed/11894739

Reduced risk of stroke
Circulation. 2009 Mar 3;119(8):1093-100. Epub 2009 Feb 16.
Mediterranean diet and incidence of and mortality from coronary heart disease and stroke in women.
Fung TT, Rexrode KM, Mantzoros CS, Manson JE, Willett WC, Hu FB.
http://www.ncbi.nlm.nih.gov/pubmed/19221219

Reduced risk of cancer
Clin Transl Oncol. 2006 Jan;8(1):15-21.
Mediterranean diet, olive oil and cancer.
Colomer R, Menéndez JA.
http://www.ncbi.nlm.nih.gov/pubmed/16632435

Reduced risk of obesity and diabetes
Curr Diab Rep. 2009 Oct;9(5):389-95.
The usefulness of a Mediterranean-based diet in individuals with type 2 diabetes.
Champagne CM.

http://www.ncbi.nlm.nih.gov/pubmed/19793509

Reduced risk of depression
Arch Gen Psychiatry. 2009 Oct;66(10):1090-8.
Association of the Mediterranean dietary pattern with the incidence of depression.
Sánchez-Villegas A, Delgado-Rodríguez M, Alonso A, Schlatter J, Lahortiga F, Serra Majem L, Martínez-González MA.

http://www.ncbi.nlm.nih.gov/pubmed/19805699

Reduced risk of cognitive impairment
Arch Neurol. 2009 Feb;66(2):216-25.
Mediterranean diet and mild cognitive impairment.
Scarmeas N, Stern Y, Mayeux R, Manly JJ, Schupf N, Luchsinger JA.

http://www.ncbi.nlm.nih.gov/pubmed/19204158

Increased longevity
Maturitas. 2009 Oct 20;64(2):67-79. Epub 2009 Aug 31.
Effects of the Mediterranean diet on longevity and age-related morbid conditions.
Pérez-López FR, Chedraui P, Haya J, Cuadros JL.

http://www.ncbi.nlm.nih.gov/pubmed/19720479

It is important to note that the Mediterranean Diet studied was the diet before 1965 and not the current diet of many of the people in this region.

Following the Mediterranean Diet

Eat mostly this:

1. •Fruit – a few servings per day
   

2. •Vegetables, beans and legumes, leafy greens
   

3. •Grains (mostly as whole grains)
   e.g. barley, wheat, oats, corn, and rice
   

4. •Nuts and Seeds
   

5. •Olive oil – used liberally
   

6. •Herbs and spices
   

Eat some of this:

1. •Fish and Seafood (at least 2 times per week)
   

Eat some of this:

1. •Poultry
   

2. •Eggs
   

3. •Cheese and yogurt
   (daily to weekly in moderate amounts)
   
   

Eat a bit of this:

1. •Meat
   

2. •Sweets
   
   (small amounts, occasionally)
   These were traditionally reserved for special occasions only
   

The Mediterranean Diet Pyramid

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