Time and time again, there\u2019s one eating approach that\u2019s consistently thought to be the healthiest diet in the world: the Mediterranean diet. <\/p>\n\n\n\n
It’s rich in fruits, vegetables<\/a>, nuts, whole grains, and legumes. This means it’s an eating plan that\u2019s low in saturated fats, high in heart-healthy fats, and high in fiber. It\u2019s often used in the context of reducing or preventing cardiovascular disease<\/a>, which is the leading cause of death globally.<\/p>\n\n\n\n With so many health benefits to its name, that made us wonder\u2014could following the Mediterranean diet also improve sleep? Ahead, we\u2019ll explore this possibility.<\/p>\n\n\n\n \u201cThe Mediterranean diet is a style of eating<\/a> that is supposed to be based on whole or minimally processed foods,\u201d says\u00a0Michelle Yates,<\/a>\u00a0RD, licensed medical nutrition therapist.<\/p>\n\n\n\n There’s no specific definition or strict guidelines for this diet. “Rather, it represents an emphasis on eating high amounts of fruits, vegetables, legumes, whole grains, nuts, seeds, and heart-healthy oils; frequent amounts of fish; moderate amounts of dairy products; low amounts of sweets and red meats\/meat products; and wine in moderation,\u201d explains Yates. <\/p>\n\n\n\n The Mediterranean diet has been long thought to be ideal for preventing and reducing symptoms of noncommunicable diseases, such as heart disease, diabetes, cancer, and cognitive impairment-related conditions, adds Yates.\u00a0<\/p>\n\n\n\n \u201cThe Mediterranean diet is a style of eating that is supposed to be based on whole or minimally processed foods.\u201d<\/p>\nMichelle Yates,\u00a0RD, licensed medical nutrition therapist<\/cite><\/blockquote>\n\n\n\n The Mediterranean diet emphasizes that all meals should be based on fruits, vegetables, mostly whole grains, beans, nuts, legumes, seeds, herbs, and\/or spices. <\/p>\n\n\n\n After the base of the meal is established, fish and seafood are the most typical sources of protein to be added, says Yates. Poultry, eggs, cheese, and yogurt are to be consumed moderately, and red meats and sweets are to be consumed less often.<\/p>\n\n\n\n Additionally, the Mediterranean diet can encourage lifestyle habits like being physically active<\/a> and enjoying meals with others, says Yates.<\/p>\n\n\n\n When it comes to Mediterranean diet benefits, improved health tops the list, says Yates. Benefits include lower LDLs (bad cholesterol) and higher HDLs (good cholesterol), lower blood pressure, reduced risk of colorectal, breast, prostate, pancreas, and endometrial cancer, better glucose regulation, and improved cognition.<\/p>\n\n\n\n But she cautions that there are risks with following any kind of diet.<\/p>\n\n\n\n \u201cFollowing a diet always has the potential for someone to follow it too strictly and feel that they are never able to go \u2018off plan,\u2019 to the point of sacrificing their social life or the ability for them to be spontaneous,\u201d says Yates. \u201cThis can develop into eating disorders\/disordered eating (including binge eating episodes when the dieter is fatigued by the diet and wants a release).” <\/p>\n\n\n\n For those who already struggle with disordered eating or are prone to an eating disorder, following a diet can prompt them to develop a full-fledged clinical problem with food, says Yates.\u00a0<\/p>\n\n\n\n She also points out that many people think the Mediterranean diet is automatically the healthiest diet given the benefits associated with heart health. \u201cIt\u2019s important to note that it may not be the best diet for everyone, though,\u201d says Yates.<\/p>\n\n\n\n With that in mind, Yates says you should always consult your healthcare provider about starting a new diet. It\u2019s also a good idea to reach out to a registered dietician\/nutritionist for guidance.<\/p>\n\n\n\n \u201cThey are your best ally for creating and setting realistic, safe, and healthy goals for your nutrition,\u201d says Yates.<\/p>\n\n\n\n With all those potential health benefits, we had to know: Could the Mediterranean diet help you catch more Z’s? Emerging research shows it might just do that. <\/p>\n\n\n\n In a recent review of 17 (mostly)\u00a0observational studies published in 2022<\/a>, researchers found a potential link between the Mediterranean diet and increased sleep quality\u2014though there’s still more research needing to be done on this particular topic, shares Yates.<\/p>\n\n\n\nWhat is the Mediterranean diet?<\/h2>\n\n\n\n
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Mediterranean diet benefits and risks<\/h2>\n\n\n\n
Mediterranean diet and sleep<\/h2>\n\n\n\n