Recently voted the number one diet for the second consecutive year by the US News & World Report, the Mediterranean diet has shown no signs of slowing in its popularity.

Media coverage has highlighted links between this traditional diet and a range of health benefits, such as improved mental health, reduced chronic disease risk and better gut health.

Traditional Mediterranean diets, dating back to 5000 to 2000 BC, typically comprise: wheat, wine, olive oil and wild, leafy greens.

More recently, this dietary pattern has expanded to include a wide variety of fruits, vegetables and legumes.

Whole grains and legumes feature consistently in the Mediterranean diet, contrasting with dietary trends that exclude these beneficial food groups.

The health benefits of the Mediterranean diet were first noted in the medical literature in the 1980s.

Of the 41 different diets analysed in the review, the Mediterranean diet was identified as the optimum diet in terms of healthy eating, plant-based consumption and diabetes management.

Researchers from the Seven Countries Study observed low mortality from heart disease among the study participants from Crete, Greece, over a 15-year period - an outcome that was linked to plant-based, olive oil-rich diets.

A recent review of meta-analyses - both observational studies and randomised controlled trials, drawing on data from more than 12.8 million people - has examined the link between the Mediterranean diet and 37 different health outcomes.

Findings from this AusMed Heart Trial showed that a Mediterranean diet can help reduce mortality from a range of causes, including heart disease, stroke, diabetes, some cancers, neurodegenerative diseases, Alzheimer's disease and other dementias.

Of the 41 different diets analysed in the review, the Mediterranean diet was identified as the optimum diet in terms of healthy eating, plant-based consumption and diabetes management.

The AusMed Heart Trial also showed that adherence to the Mediterranean diet is achievable for most people because it is easy to follow.

Increased consumption of Mediterranean foods can be achieved by consuming:

• extra virgin olive oil as your main added fat;
• vegetables and salads with every meal. About 400 grams per day is recommended;
• legumes two to three times per week. About 100g or half a cup is recommended per serve;
• fish or seafood twice a week. About 150g is recommended per serve;
• meat and chicken a few times a week;
• whole grains, including breads and cereals;
• fresh fruit daily;
• fermented dairy products, such as yoghurt and kefir every day;
• about 30g of nuts per day; and
• wine in moderation.

See GLNC's Whole Grain Database by scanning the QR code below, to help lift daily consumption of Mediterranean foods and whole grains.

More information: Grains & Legumes Nutrition Council