Mixed
Adherence to a Mediterranean dietary pattern significantly reduces the risk of obesity, type 2 diabetes, cardiovascular disease, and cognitive decline compared to control or Western diets.
Adopt a Mediterranean-style eating pattern as your default. Prioritize fruits, vegetables, whole grains, legumes, nuts, and olive oil. Limit red and processed meats, refined grains, and added sugars. You do not need to count calories strictly; the quality of fats and plant foods drives the benefit. This pattern has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and cognitive decline in large-scale studies.
Evidence is increasing from both observational and clinical studies that plant-based dietary patterns, which are rich in fruits, vegetables, and whole grains, are valuable in preventing various chronic diseases, whereas a diet high in red and processed meat, refined grains and added sugar seems to increase said risk.
Why this rating
The paper synthesizes large randomized controlled trials (PREDIMED) and extensive cohort studies (EPIC, Nurses' Health Study).
Source
Dietary patterns and the risk of obesity, type 2 diabetes mellitus, cardiovascular diseases, asthma, and neurodegenerative diseases
Alexander Medina‐Remón et al. · Critical Reviews in Food Science and Nutrition · 2016
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