Can the Mediterranean diet promise women a longer life? Here’s what experts have to say

Veena noted that adopting a Mediterranean approach to eating can reduce the risk of breast cancer, dementia, depression, diabetes, high cholesterol, and memory loss. It ensures stronger bones and helps lose weight.

“Women consuming plant-based Mediterranean diets were found to have a 23 per cent lower risk of dying prematurely, according to new research. The study, which followed more than 25,000 US women for up to 25 years, found that adhering to the diet reduced cholesterol, obesity, and insulin resistance,” said Soumita Biswas, chief clinical nutritionist at Aster RV Hospital.

What does the Mediterranean diet include?

Olive oil is the major source of fat in the Mediterranean diet, which primarily includes plants (nuts, seeds, fruits, vegetables) and legumes.

“Red meat is used sparingly, mainly to add flavor to a dish. The diet recommends consuming oily fish rich in omega-3 fatty acids instead of eggs, dairy products, or poultry, which should be limited,” Veena said.

Wine is usually consumed in moderation, and food is often prepared with olive oil, garlic, and occasionally tomatoes as a base, she added.

Women consuming plant-based Mediterranean diets were found to have a 23 per cent lower risk of dying prematurely, according to new research. (Source: Freepik)

How can Indians incorporate this diet?

Indian cuisine can be adapted to incorporate the health benefits of the Mediterranean diet by emphasising whole grains, vegetables, and legumes.

“Choose brown rice, whole wheat rotis, and millets over refined grains. Include lentils, chickpeas, and kidney beans in your diet for plant-based protein. Opt for heart-healthy olive oil instead of excessive oils like mustard or groundnut,” said Veena.

She also suggested limiting red meat and enjoying fish, lean poultry, low-fat yogurt, and paneer in moderation. “Indians can also prepare oats or besan chilla, chickpea chaat, grilled or roasted chicken, brown or red rice, and a mix of nuts,” Biswas said.

Who should avoid this diet?

Veena said, “People with severe allergies to nuts or certain seafood should tailor the diet to avoid these triggers. Additionally, those with chronic kidney disease may need to limit their intake of high-potassium fruits and vegetables.”

She also mentioned that the high caloric content of olive oil and nuts might contribute to weight gain if not accounted for in your daily caloric intake.