Mediterranean Diet: WORTH THE HYPE?

Mediterranean Diet: WORTH THE HYPE?

With a goal of supporting individuals with cancer, public education, promoting early detection and advising on preventable measures, reducing risk and mortality funding for and advancing research for newest therapies about those cancers, each month is marked for specific types of
cancer awareness.

Most individuals with cancer will not likely need a reminder but this awareness plays an important role for education for many others. Although September marks awareness for childhood cancer, leukemia & lymphoma, ovarian, prostate, thyroid and gynecological awareness month, and one thing that people can start to make changes in, is what we put in
our body on a daily basis.

You’ve all likely read about a diet that is commonly discussed for many health benefits news cycle but does the Mediterranean diet live up to the hype? I would say yes, it does.

The Mediterranean Diet follows eating habits and traditional foods eaten in Greece, Italy and countries bordering the Mediterranean Sea. Focus is on high intake of plant-based foods, with moderate intake of seafood and lean meats, and use of healthy fats.

Benefits include:
 Heart health
 Healthy weight
 Reduce risk of chronic disease, such as cancer
 Gut and digestive health
 Promotes longevity and quality of life

The benefits come from high intake of anti-inflammatory compounds, antioxidants and fiber. Now it’s important to note here that not all inflammation will lead to cancer but chronic inflammatory conditions can set cells up for this transformation.

While we can all benefit from this approach, yes anyone, research supports use in those with cancer and during survivorship had increased survival and reduced mortality. The research included the following types of cancer: colorectal, breast, gastric, prostate, liver, head and neck, pancreatic, and respiratory cancer.

Reasons why Mediterranean diet reduces inflammation:

1. Rich in Anti-Inflammatory Fats

 Olive oil, nuts, and fatty fish (like salmon, sardines, mackerel) provide omega-3 fatty acids and monounsaturated fats, which lower levels of pro-inflammatory markers (like CRP and IL-6).
 These fats replace pro-inflammatory saturated and trans fats found in processed foods and red meat.

2. Abundance of Antioxidants

 Fruits, vegetables, legumes, and whole grains are packed with polyphenols, vitamins C and E, carotenoids, and flavonoids.

 These compounds neutralize free radicals, which reduces oxidative stress—a major driver of chronic inflammation.

3. High Fiber Intake

 Whole grains, beans, fruits, and vegetables supply dietary fiber that supports a healthy gut microbiome.

 A balanced gut helps reduce systemic inflammation by producing short-chain fatty acids (SCFAs) like butyrate, which have anti-inflammatory effects.

4. Low in Processed and Pro-Inflammatory Foods

 The diet limits refined sugars, processed meats, and excess red meat, which are linkedto higher inflammatory markers.

 Instead, it emphasizes fresh, minimally processed foods.

5. Balanced Lifestyle Factors

 The Mediterranean diet is often combined with social eating, moderate physical activity, and stress reduction, all of which play roles in lowering chronic inflammation.

7 Simple Steps to a Mediterranean Diet 

1. Switch Your Oils
Use extra virgin olive oil as your main cooking and salad oil instead of butter or
vegetable oils.

2. Add More Vegetables
Aim to fill half your plate with colorful veggies at lunch and dinner. Think roasted
peppers, leafy greens, zucchini, or tomatoes. This is my favorite and if anyone asks me if they are eating enough veggies or too much the answer is nope, if you can eat more, eat more.

3. Eat Fish Twice a Week

Swap red meat for salmon, tuna, sardines, or trout. Grilled, baked, or in salads—keep it simple.

4. Choose Whole Grains

Replace white bread, rice, or pasta with whole-grain versions like brown rice, farro, quinoa, or whole-wheat pasta.

5. Snack Smarter

Reach for nuts, seeds, or fresh fruit instead of chips, cookies, or candy.

6. Cut Back on Processed Foods

Limit processed meats, fast food, and sugary drinks. Instead, enjoy meals made from whole, fresh ingredients.

7. Make Meals Social

One key part of the Mediterranean lifestyle is enjoying meals with family and friends. Slow down, savor your food, and connect with others.

Free Recipe Resources:

https://www.mediterraneanliving.com
https://www.themediterraneandish.com

Written by Dr. Heather DeLuca