Episode 64
Number One Diet 2025: Mediterranean
The Mediterranean Diet: Why It’s Still #1 in 2025
When it comes to choosing the best diet for overall health, the Mediterranean diet has topped the list again in 2025. It’s easy to see why: it’s simple, it’s sustainable, and it delivers proven health benefits. Are you looking to manage your weight, reduce your risk of heart disease, or improve your gut health? The Mediterranean diet offers a balanced, flexible approach to eating.
What Makes the Mediterranean Diet So Special?
The Mediterranean diet was originally based on the eating habits of countries like Greece, Italy, and Spain. But here’s the key: it’s not just about eating food from these regions. The Mediterranean diet is more of an eating pattern—one that focuses on fresh, whole foods, a variety of plant-based ingredients, lean proteins, and healthy fats. This diet encourages you to eat fruits, vegetables, whole grains, legumes, nuts, and seeds while making olive oil your primary fat source. Fish is a star in this diet, while dairy and red meat are enjoyed in moderation.
The Mediterranean Diet Algorithm
The Mediterranean diet isn’t about following a strict menu or buying expensive specialty ingredients. It’s about focusing on whole, nutrient-dense foods and following an algorithm: more plants, more healthy fats, and fewer processed foods. It’s not a fad—it’s a way of life that’s been proven to improve long-term health.
Why Is the Mediterranean Diet Still Ranked #1?
So, why is the Mediterranean diet still ranked #1 for 2025 by experts like U.S. News & World Report? Here’s why:
- Supports Heart Health
- The Mediterranean diet is packed with healthy fats, like olive oil and fatty fish (think salmon and sardines), which are known to reduce inflammation and lower cholesterol levels. Studies have shown that this diet can lower the risk of heart disease and stroke by improving blood pressure and supporting healthy arteries.
- Controls Blood Sugar
- If you have diabetes or prediabetes, the Mediterranean diet is a fantastic choice. It helps regulate blood sugar levels, improving insulin sensitivity, and preventing blood sugar spikes that can cause problems over time.
- Improves Gut Health
- The Mediterranean diet is rich in fiber from fruits, vegetables, and whole grains, which are essential for a healthy gut. A healthy gut microbiome can help with digestion, boost immunity, and even improve your mood.
- Fights Inflammation
- Chronic inflammation is at the root of many diseases, including arthritis and certain cancers. The Mediterranean diet’s focus on antioxidant-rich foods (like leafy greens, tomatoes, nuts, and fatty fish) helps reduce inflammation in the body.
The Science Behind the Mediterranean Diet
The Mediterranean diet isn’t just popular because it sounds good—it’s backed by science. Multiple studies have shown its effectiveness in:
- Lowering Cholesterol
- The diet’s high intake of heart-healthy fats like olive oil and fatty fish helps reduce LDL (bad) cholesterol while increasing HDL (good) cholesterol. This supports better heart health and lowers the risk of heart disease.
- Preventing Cognitive Decline
- Research has shown that the Mediterranean diet may help protect against Alzheimer’s disease and other forms of cognitive decline by promoting brain health with its antioxidants and healthy fats.
- Maintaining a Healthy Weight
- While the Mediterranean diet isn’t necessarily a “weight loss diet,” it encourages eating nutrient-dense foods that keep you feeling fuller for longer. This can help prevent overeating and support long-term weight maintenance.
How to Follow the Mediterranean Diet
It’s easy to get started with the Mediterranean diet. Here’s how you can structure your meals:
- Fruits and Vegetables: Aim for at least 9 ounces (250 grams) of vegetables and 2 servings of fruit per day. Vegetables should be the focus of your meals, while fruits can be enjoyed as snacks or desserts.
- Whole Grains: Consume 9 ounces (250 grams) of whole grains daily. Choose options like brown rice, quinoa, and whole wheat bread for fiber and energy.
- Legumes: Incorporate at least 2 ounces (56 grams) of beans, lentils, or chickpeas into your meals every day. These are a great source of plant-based protein and fiber.
- Healthy Fats: Use olive oil as your primary fat source—about 2 to 4 tablespoons per day. Also, aim for two servings of fatty fish per week, like salmon or sardines.
- Dairy: Dairy is allowed but should be moderate. Stick to low-fat options like Greek yogurt and cheese, and limit portion sizes.
- Alcohol: If you drink alcohol, limit it to one 5-ounce pour of red wine per day, preferably with meals. Excessive alcohol consumption is discouraged in the Mediterranean diet.
Why the Carnivore Diet Isn’t Recommended
While the Mediterranean diet is all about variety and balance,unlike the Carnivore Diet. The Carnivore diet focuses on eliminating most food groups entirely—specifically plant-based foods. The Carnivore Diet is an extreme approach that promotes only animal products, which means no fruits, vegetables, grains, or legumes.
Despite its growing popularity, the Carnivore Diet is not recommended for long-term health. Here's why:
- Lacks Nutrients
- The Carnivore Diet lacks many essential nutrients found in fruits, vegetables, and grains, including fiber, vitamins, and minerals. Over time, this can lead to deficiencies and negatively impact your health.
- Increases Risk of Chronic Diseases
- Diets high in red and processed meats are linked to an increased risk of heart disease, cancer, and diabetes. The Carnivore Diet’s heavy reliance on meat and fat can lead to elevated cholesterol and higher inflammation levels in the body.
- Not Sustainable
- The Carnivore Diet is extremely restrictive and difficult to follow long-term. Most people don’t want to give up entire food groups, especially ones that offer important health benefits.
The Carnivore Diet is a fad diet at best. It’s not based on science and doesn’t provide a balanced approach to long-term health. For a diet that’s sustainable, nutritious, and scientifically backed, stick to the Mediterranean diet.
Myths About the Mediterranean Diet
Myth: The Mediterranean Diet is Just About Olive Oil and Fish
- Olive oil and fish are key components, but the Mediterranean diet is much more. It’s about eating more fruits, vegetables, legumes, and whole grains. These foods provide the bulk of your daily nutrition.
- Myth: It’s Too Expensive
- Do you think Mediterranean-style means spending a fortune? Some ingredients like olive oil and fatty fish can be expensive, you don’t need to break the bank. Buy seasonal, local produce and canned legumes to keep costs low.
- Myth: Mediterranean Cuisine is Only for Mediterranean Countries
- You don’t need to live in the Mediterranean to follow this diet! Adapt Mediterranean principles to any cuisine. Make a fish taco made with whole grain tortillas, grilled fish, and fruit salsa and you have a Mediterranean-inspired meal. Even Indian cuisine can be adapted to the Mediterranean diet with dishes like Chana Masala made with chickpeas, spices, and whole wheat roti.
Conclusion: Why Choose the Mediterranean Diet?
The Mediterranean diet continues to be the best choice for 2025 and beyond. Its benefits for heart health, weight management, and disease prevention are backed by science, and its flexibility makes it easy to follow long-term. Plus, it’s not about eliminating food groups—it’s about making healthy, sustainable food choices that nourish your body.
So, if you’re looking to improve your health and eat a balanced, flavorful diet, the Mediterranean diet is the way to go. It’s not just a trend—it’s a lifestyle that’s proven to work.
Transcript
>> Dr. Terry Simpson: In 2025, the Mediterranean diet
Speaker:has again climbed to the top spot as the
Speaker:best overall diet. And it's not just
Speaker:because of its delicious flavors or health benefits. It's
Speaker:rooted in science, sustainability and
Speaker:practicality. Whether you're trying to lose weight, manage a
Speaker:chronic condition, or simply live a longer, healthier
Speaker:life, the Mediterranean Diet continues to
Speaker:provide a framework that works. But why
Speaker:does it keep topping the charts year after
Speaker:year? In today's episode of 4Q, I'm going
Speaker:to break down why the Mediterranean Diet is still the best
Speaker:choice in 2025 and what it can do for your
Speaker:health and how you can make it a part of your
Speaker:life.
Speaker:I am your Chief Medical Explanationist, Dr.
Speaker:Terri Simpson, and this is Forku Fork
Speaker:University, where we make sense of the madness, bust a
Speaker:few myths and teach you a little bit about food. Food
Speaker:as Medicine
Speaker:the Mediterranean Diet isn't just
Speaker:about eating food from the Mediterranean
Speaker:region. It's a broad set of
Speaker:principles based on a way of life that
Speaker:prioritizes fresh, minimally processed foods,
Speaker:a high intake of plant based foods, healthy
Speaker:fats, lean proteins and an overall
Speaker:balanced approach to eating. While it's true
Speaker:the Mediterranean Diet has inspired this diet,
Speaker:it's not about following some rigid list of
Speaker:foods. It's all about the way food
Speaker:is consumed and the lifestyle surrounding
Speaker:it. In essence, the
Speaker:Mediterranean Diet is an algorithm, not a
Speaker:fixed menu. It's about eating fresh,
Speaker:nutrient dense foods that align with healthy
Speaker:balance of micronutrients and macronutrients.
Speaker:Its flexibility makes it adaptable
Speaker:worldwide, offering guidance on how to structure
Speaker:meal while embracing local cultures and
Speaker:tastes. So why did U.S. news
Speaker:and World Report rank the Mediterranean
Speaker:diet one in 2025
Speaker:again for the multinth year in a row?
Speaker:And let's see, not only was it picked
Speaker:as a top diet for overall health, but
Speaker:they listed it as the number one diet for people who have
Speaker:diabetes. For people who have
Speaker:prediabetes, the Mediterranean Diet, in multiple
Speaker:research papers has been shown to help control blood
Speaker:sugar levels, preventing insulin resistance and making
Speaker:it a top choice for managing diabetes.
Speaker:It was also listed as the number one diet for gut
Speaker:health. Its high fiber content, rich
Speaker:in fruits and vegetables and whole grains, supports
Speaker:a healthy microbiome which plays a
Speaker:pivotal role in digestive health, immune
Speaker:function and even mental health.
Speaker:Not surprisingly, the Mediterranean Diet was listed as number
Speaker:one for heart health because it's packed with heart
Speaker:healthy fats like olive oil, fatty fish,
Speaker:reducing the risk of heart disease, strokes, high
Speaker:cholesterol and studies have long shown
Speaker:its ability to lower inflammation and improve Blood
Speaker:pressure. Never forget the Leon heart study which
Speaker:showed that people who had their heart attack the therefore
Speaker:had cardiac disease when they were placed on a
Speaker:Mediterranean diet, had
Speaker:75% fewer second heart
Speaker:attacks than those who were not. The
Speaker:Mediterranean diet was listed as the number one diet for people who have fatty
Speaker:liver disease. For those struggling with fatty liver disease,
Speaker:the Mediterranean's emphasis on healthy
Speaker:fats, lean proteins and antioxidants
Speaker:offers a solid approach,
Speaker:and a solid approach in multiple
Speaker:studies, peer reviewed to improving liver health
Speaker:and decreasing fat in the liver.
Speaker:It's not surprising to many of us that it was the number one diet
Speaker:for people who have arthritis or inflammatory conditions.
Speaker:The diet has long been listed in multiple published
Speaker:studies to have anti inflammatory
Speaker:properties. Part of this is thanks to the olive oil, the nuts, the
Speaker:fatty fish, but also the
Speaker:phytonutrients found in the fresh fruits and the
Speaker:vegetables. One of the reasons the
Speaker:Mediterranean diet continues to top health rankings
Speaker:is its ability to improve multiple areas of
Speaker:health simultaneously. It's not just about weight loss
Speaker:or managing specific conditions. It's about
Speaker:overall well being. Let's take heart disease
Speaker:even from the beginning. In the studies in the 1950s,
Speaker:they have shown that this type of diet, the Mediterranean
Speaker:diet, significantly reduces the risk of heart disease
Speaker:by promoting healthy fats like olive oil and fish and
Speaker:lowering the bad cholesterol. The diet also
Speaker:is very good at regulating blood pressure and reducing
Speaker:arterial inflammation and stiffness. Yep,
Speaker:you don't want those arteries inflamed. What about brain
Speaker:health? It turns out that the Mediterranean
Speaker:diets can help protect against
Speaker:cognitive decline, including Alzheimer's
Speaker:disease. It enhances cognitive function by
Speaker:promoting healthy brain fats and antioxidants that
Speaker:fight fight oxidative stress. And
Speaker:while weight loss may be the number one
Speaker:New Year's resolution, we certainly have better
Speaker:medications for it. But in terms of weight loss, the
Speaker:Mediterranean diet approach encourages foods that
Speaker:support healthy weight management.
Speaker:With its focus on vegetables, lean proteins, healthy fats,
Speaker:the Mediterranean diet can help you feel full longer while
Speaker:preventing blood sugar spikes. And
Speaker:for those who've had weight loss surgery, or those
Speaker:patients who were on GLP1 medications like
Speaker:Ozempic or Tirzepizide,
Speaker:Wegovy, zepbound, this is
Speaker:the diet we prefer patients concentrate
Speaker:on.
Speaker:Let's talk about why the Mediterranean diet is the best option
Speaker:for 2025 and beyond. It's easy to follow, it's
Speaker:flexible, and most importantly, it's sustainable for the long
Speaker:term. Health sustainability,
Speaker:that's a key word because Mediterranean
Speaker:diet not only has long term benefits without requiring
Speaker:Drastic changes in the lifestyle. It emphasizes
Speaker:fresh, seasonal produce, whole grains, healthy fats,
Speaker:making it easy to incorporate that into your
Speaker:routine without feeling restricted.
Speaker:And remember, frozen fruits and frozen
Speaker:vegetables are picked at the peak time
Speaker:of ripeness and are just as healthy and good for
Speaker:you as as the fresh ones. This isn't
Speaker:a diet that tells you to cut out whole food groups. Instead,
Speaker:it encourages variety and balance, which is
Speaker:essential to maintaining long term health.
Speaker:You can easily adapt it to different cuisines or food
Speaker:preferences, making it a versatile choice for anyone,
Speaker:no matter where they live. And I'm going to give you two examples of this in
Speaker:just a bit. It's not just a food plan, it's a
Speaker:lifestyle. It encourages mindful eating, proper
Speaker:portion sizes, enjoying meals with family and friends. Not
Speaker:about dieting, but developing a healthy
Speaker:relationship with food.
Speaker:Let's break down how you can incorporate this into your daily meals.
Speaker:It's easier than you might think, so start with these simple
Speaker:guidelines. The Mediterranean diet emphasizes
Speaker:an abundant intake of fruits and vegetables. We
Speaker:want you to aim for about 9 ounces or 250
Speaker:grams of vegetables and fruits daily.
Speaker:This can mean eating three to five servings
Speaker:of vegetables or two to four servings of fruit each day.
Speaker:We want you to focus on variety,
Speaker:seasonability, ensuring that you're getting a wide variety
Speaker:of nutrients and antioxidants so the vegetables
Speaker:and the fruits can serve as a foundation of your
Speaker:plate as well as snacks and desserts. Whole
Speaker:grains that we talked about before is a cornerstone of the Mediterranean
Speaker:diet. We want at least 250 grams of whole grains a day.
Speaker:They can include food like whole wheat
Speaker:bread, whole wheat pasta,
Speaker:quinoa, barley, oats or
Speaker:brown rice. Whole grains are a
Speaker:powerhouse of fiber and they help support
Speaker:digestion and manage blood sugar levels. What about
Speaker:legumes? We love legumes. Legumes
Speaker:are things like beans, lentils, chickpeas. They're an important
Speaker:source of plant based protein and fiber.
Speaker:We want people to incorporate a couple of ounces of legumes
Speaker:each day. You can add them to soups, salads, make them
Speaker:into dips like hummus. But they provide an essential
Speaker:source of vitamins and minerals, making them
Speaker:a great complement to a diet's overall
Speaker:nutrient profile. And people
Speaker:think that this is low fat. It's not a low fat diet.
Speaker:Probably 30% of the calories come from fats, but they
Speaker:are healthy fats. Olive oil is a cornerstone of the
Speaker:Mediterranean diet, providing heart healthy monounsaturated
Speaker:fat. And we think that you should use olive oil in
Speaker:cooking. Drizzling it over vegetables, using it as a salad
Speaker:dressing. Other sources of great fats are fatty fish
Speaker:like salmon, sardines, mackerel, and we want you to get
Speaker:two servings of fish a week. Now, if you don't like fish
Speaker:or can't tolerate fish, we still want you to
Speaker:use olive oil and try and incorporate those
Speaker:healthy fats in your diet. Dairy is certainly
Speaker:allowed, but we want you to focus more on low fat or fat free
Speaker:options like Greek yogurt or cheese. And while it's part
Speaker:of the Mediterranean diet, it's typically limited to smaller
Speaker:amounts. But but the emphasis is on fermented
Speaker:dairy like yogurt, which really supports gut health.
Speaker:Now, many assume that alcohol is unlimited in the Mediterranean
Speaker:diet. It's actually quite restricted. In fact, you get a
Speaker:Mediterranean diet 0.1 out of the 9 if you have
Speaker:no alcohol in a given day, or if you limit your
Speaker:alcohol to no more than a five ounce pour of red
Speaker:wine or its equivalent. Excessive alcohol
Speaker:intake means you don't get that valued
Speaker:points. There's some misconceptions about the Mediterranean
Speaker:diet we need to clear up. One, it's too
Speaker:expensive. While it's true some of the Mediterranean
Speaker:diet staples like olive oil and fatty fish can be costly,
Speaker:there are plenty of budget friendly options. You
Speaker:don't have to buy the fancy ingredients to eat like
Speaker:Mediterraneans. You can put on affordable seasonal
Speaker:vegetables, canned beans and less expensive fish
Speaker:like sardines, mackerel or canned tuna. Some
Speaker:people think it's only for the Mediterranean. And while the
Speaker:Mediterranean diet was inspired by the eating habits of some
Speaker:of the countries along the Mediterranean coast, its
Speaker:principles can be applied anywhere. The idea
Speaker:is to focus on fresh whole foods,
Speaker:healthy fats, regardless of
Speaker:location. Some people think it's all about olive oil and fish.
Speaker:While those are staples, it also includes a wide
Speaker:variety of vegetables, whole grains, legumes, nuts and
Speaker:fruits. It's about balance.
Speaker:Now, the beauty of the Mediterranean diet is it's adaptable to
Speaker:any cuisine. For example, a fish
Speaker:taco from Mexican cuisine can be adapted to fit the
Speaker:Mediterranean diet. You can use a whole grain
Speaker:tortilla, which provides fiber. Top it with grilled
Speaker:fish like salmon or tilapia or shrimp, which are rich in heart,
Speaker:healthy omega 3s. Add a salsa made from seasonal
Speaker:fruits. Think mango, pineapple, tomatoes. Top it
Speaker:with a crunchy layer of shredded cabbage for fiber boost.
Speaker:And don't forget the beans, even if they're
Speaker:refried beans, because you've got a Mediterranean inspired
Speaker:taco that's packed with healthy fats. Fiber,
Speaker:protein, fruits and vegetables.
Speaker:Similarly, consider Indian cuisine which you
Speaker:can create from a chana masala and a whole wheat
Speaker:roti. Chickpeas rich in fiber and protein pair
Speaker:perfectly with a tomato based curry spiced
Speaker:with turmeric, cumin and coriander. Serve it
Speaker:with whole wheat roti for added fiber. This dish
Speaker:embodies the Mediterranean principle of ah,
Speaker:plant based eating and balanced nutrition.
Speaker:Yes, you can be a vegetarian or vegan and
Speaker:eat on the Mediterranean diet. The Mediterranean
Speaker:diet is here to stay. And as the world continues to embrace
Speaker:healthy, sustainable food, the Mediterranean
Speaker:approach, that algorithm will only grow in
Speaker:popularity. Whether you're looking to prevent disease, manage
Speaker:your weight, boost your overall health, this diet
Speaker:provides that timeless blueprint for
Speaker:healthy eating. It's flexible, it's science
Speaker:based, and it's a matter of eating that can
Speaker:be delicious. So
Speaker:in 2025, the Mediterranean diet remains the
Speaker:best choice for anyone seeking long term
Speaker:health. And this was in a group of
Speaker:registered dietitians, people who have
Speaker:PhDs in nutrition, and physicians who are interested
Speaker:in nutrition from managing chronic
Speaker:diseases like diabetes, heart disease, promoting
Speaker:brain health, decreasing cognitive decline. The
Speaker:Mediterranean Diet is the holistic approach that empowers you
Speaker:to do the best thing you can do for your diet. Doesn't mean you won't get
Speaker:these diseases, but this is the best diet to manage
Speaker:them. Please check out our blog
Speaker:associated with this
Speaker:podcast@yourdoctorsorders.com
Speaker:this podcast was written and researched by me, Dr.
Speaker:Terri Simpson. And while I am a doctor, I am
Speaker:not your doctor. Before making any
Speaker:dietary changes, please consult with your board certified
Speaker:doctor or a registered dietitian. Not a
Speaker:chiropractor, not an Eastern medicine doctor. The
Speaker:podcast was produced by our friends at Producer Girl Productions,
Speaker:distributed by our good friends at Simpler Media,
Speaker:and a special thanks to my good friend, the pod God,
Speaker:Mr. Evo, Tara
Speaker:the Evo Mediterranean Diet for the Wind.
Speaker:Buddy, we can't get away from it. It's
Speaker:everywhere. Hope you're doing well.
Speaker:I'm trying to including eating healthy. Hey,
Speaker:you stay, uh, safe out there with those SoCal fires,
Speaker:okay? Cheers.
