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:

1. Supports Heart Health
2. 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.
3. Controls Blood Sugar
4. 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.
5. Improves Gut Health
6. 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.
7. Fights Inflammation
8. 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.

>> Dr. Terry Simpson: In 2025, the Mediterranean diet

has again climbed to the top spot as the

best overall diet. And it's not just

because of its delicious flavors or health benefits. It's

rooted in science, sustainability and

practicality. Whether you're trying to lose weight, manage a

chronic condition, or simply live a longer, healthier

life, the Mediterranean Diet continues to

provide a framework that works. But why

does it keep topping the charts year after

year? In today's episode of 4Q, I'm going

to break down why the Mediterranean Diet is still the best

choice in 2025 and what it can do for your

health and how you can make it a part of your

life.

I am your Chief Medical Explanationist, Dr.

Terri Simpson, and this is Forku Fork

University, where we make sense of the madness, bust a

few myths and teach you a little bit about food. Food

as Medicine

the Mediterranean Diet isn't just

about eating food from the Mediterranean

region. It's a broad set of

principles based on a way of life that

prioritizes fresh, minimally processed foods,

a high intake of plant based foods, healthy

fats, lean proteins and an overall

balanced approach to eating. While it's true

the Mediterranean Diet has inspired this diet,

it's not about following some rigid list of

foods. It's all about the way food

is consumed and the lifestyle surrounding

it. In essence, the

Mediterranean Diet is an algorithm, not a

fixed menu. It's about eating fresh,

nutrient dense foods that align with healthy

balance of micronutrients and macronutrients.

Its flexibility makes it adaptable

worldwide, offering guidance on how to structure

meal while embracing local cultures and

tastes. So why did U.S. news

and World Report rank the Mediterranean

diet one in 2025

again for the multinth year in a row?

And let's see, not only was it picked

as a top diet for overall health, but

they listed it as the number one diet for people who have

diabetes. For people who have

prediabetes, the Mediterranean Diet, in multiple

research papers has been shown to help control blood

sugar levels, preventing insulin resistance and making

it a top choice for managing diabetes.

It was also listed as the number one diet for gut

health. Its high fiber content, rich

in fruits and vegetables and whole grains, supports

a healthy microbiome which plays a

pivotal role in digestive health, immune

function and even mental health.

Not surprisingly, the Mediterranean Diet was listed as number

one for heart health because it's packed with heart

healthy fats like olive oil, fatty fish,

reducing the risk of heart disease, strokes, high

cholesterol and studies have long shown

its ability to lower inflammation and improve Blood

pressure. Never forget the Leon heart study which

showed that people who had their heart attack the therefore

had cardiac disease when they were placed on a

Mediterranean diet, had

75% fewer second heart

attacks than those who were not. The

Mediterranean diet was listed as the number one diet for people who have fatty

liver disease. For those struggling with fatty liver disease,

the Mediterranean's emphasis on healthy

fats, lean proteins and antioxidants

offers a solid approach,

and a solid approach in multiple

studies, peer reviewed to improving liver health

and decreasing fat in the liver.

It's not surprising to many of us that it was the number one diet

for people who have arthritis or inflammatory conditions.

The diet has long been listed in multiple published

studies to have anti inflammatory

properties. Part of this is thanks to the olive oil, the nuts, the

fatty fish, but also the

phytonutrients found in the fresh fruits and the

vegetables. One of the reasons the

Mediterranean diet continues to top health rankings

is its ability to improve multiple areas of

health simultaneously. It's not just about weight loss

or managing specific conditions. It's about

overall well being. Let's take heart disease

even from the beginning. In the studies in the 1950s,

they have shown that this type of diet, the Mediterranean

diet, significantly reduces the risk of heart disease

by promoting healthy fats like olive oil and fish and

lowering the bad cholesterol. The diet also

is very good at regulating blood pressure and reducing

arterial inflammation and stiffness. Yep,

you don't want those arteries inflamed. What about brain

health? It turns out that the Mediterranean

diets can help protect against

cognitive decline, including Alzheimer's

disease. It enhances cognitive function by

promoting healthy brain fats and antioxidants that

fight fight oxidative stress. And

while weight loss may be the number one

New Year's resolution, we certainly have better

medications for it. But in terms of weight loss, the

Mediterranean diet approach encourages foods that

support healthy weight management.

With its focus on vegetables, lean proteins, healthy fats,

the Mediterranean diet can help you feel full longer while

preventing blood sugar spikes. And

for those who've had weight loss surgery, or those

patients who were on GLP1 medications like

Ozempic or Tirzepizide,

Wegovy, zepbound, this is

the diet we prefer patients concentrate

on.

Let's talk about why the Mediterranean diet is the best option

for 2025 and beyond. It's easy to follow, it's

flexible, and most importantly, it's sustainable for the long

term. Health sustainability,

that's a key word because Mediterranean

diet not only has long term benefits without requiring

Drastic changes in the lifestyle. It emphasizes

fresh, seasonal produce, whole grains, healthy fats,

making it easy to incorporate that into your

routine without feeling restricted.

And remember, frozen fruits and frozen

vegetables are picked at the peak time

of ripeness and are just as healthy and good for

you as as the fresh ones. This isn't

a diet that tells you to cut out whole food groups. Instead,

it encourages variety and balance, which is

essential to maintaining long term health.

You can easily adapt it to different cuisines or food

preferences, making it a versatile choice for anyone,

no matter where they live. And I'm going to give you two examples of this in

just a bit. It's not just a food plan, it's a

lifestyle. It encourages mindful eating, proper

portion sizes, enjoying meals with family and friends. Not

about dieting, but developing a healthy

relationship with food.

Let's break down how you can incorporate this into your daily meals.

It's easier than you might think, so start with these simple

guidelines. The Mediterranean diet emphasizes

an abundant intake of fruits and vegetables. We

want you to aim for about 9 ounces or 250

grams of vegetables and fruits daily.

This can mean eating three to five servings

of vegetables or two to four servings of fruit each day.

We want you to focus on variety,

seasonability, ensuring that you're getting a wide variety

of nutrients and antioxidants so the vegetables

and the fruits can serve as a foundation of your

plate as well as snacks and desserts. Whole

grains that we talked about before is a cornerstone of the Mediterranean

diet. We want at least 250 grams of whole grains a day.

They can include food like whole wheat

bread, whole wheat pasta,

quinoa, barley, oats or

brown rice. Whole grains are a

powerhouse of fiber and they help support

digestion and manage blood sugar levels. What about

legumes? We love legumes. Legumes

are things like beans, lentils, chickpeas. They're an important

source of plant based protein and fiber.

We want people to incorporate a couple of ounces of legumes

each day. You can add them to soups, salads, make them

into dips like hummus. But they provide an essential

source of vitamins and minerals, making them

a great complement to a diet's overall

nutrient profile. And people

think that this is low fat. It's not a low fat diet.

Probably 30% of the calories come from fats, but they

are healthy fats. Olive oil is a cornerstone of the

Mediterranean diet, providing heart healthy monounsaturated

fat. And we think that you should use olive oil in

cooking. Drizzling it over vegetables, using it as a salad

dressing. Other sources of great fats are fatty fish

like salmon, sardines, mackerel, and we want you to get

two servings of fish a week. Now, if you don't like fish

or can't tolerate fish, we still want you to

use olive oil and try and incorporate those

healthy fats in your diet. Dairy is certainly

allowed, but we want you to focus more on low fat or fat free

options like Greek yogurt or cheese. And while it's part

of the Mediterranean diet, it's typically limited to smaller

amounts. But but the emphasis is on fermented

dairy like yogurt, which really supports gut health.

Now, many assume that alcohol is unlimited in the Mediterranean

diet. It's actually quite restricted. In fact, you get a

Mediterranean diet 0.1 out of the 9 if you have

no alcohol in a given day, or if you limit your

alcohol to no more than a five ounce pour of red

wine or its equivalent. Excessive alcohol

intake means you don't get that valued

points. There's some misconceptions about the Mediterranean

diet we need to clear up. One, it's too

expensive. While it's true some of the Mediterranean

diet staples like olive oil and fatty fish can be costly,

there are plenty of budget friendly options. You

don't have to buy the fancy ingredients to eat like

Mediterraneans. You can put on affordable seasonal

vegetables, canned beans and less expensive fish

like sardines, mackerel or canned tuna. Some

people think it's only for the Mediterranean. And while the

Mediterranean diet was inspired by the eating habits of some

of the countries along the Mediterranean coast, its

principles can be applied anywhere. The idea

is to focus on fresh whole foods,

healthy fats, regardless of

location. Some people think it's all about olive oil and fish.

While those are staples, it also includes a wide

variety of vegetables, whole grains, legumes, nuts and

fruits. It's about balance.

Now, the beauty of the Mediterranean diet is it's adaptable to

any cuisine. For example, a fish

taco from Mexican cuisine can be adapted to fit the

Mediterranean diet. You can use a whole grain

tortilla, which provides fiber. Top it with grilled

fish like salmon or tilapia or shrimp, which are rich in heart,

healthy omega 3s. Add a salsa made from seasonal

fruits. Think mango, pineapple, tomatoes. Top it

with a crunchy layer of shredded cabbage for fiber boost.

And don't forget the beans, even if they're

refried beans, because you've got a Mediterranean inspired

taco that's packed with healthy fats. Fiber,

protein, fruits and vegetables.

Similarly, consider Indian cuisine which you

can create from a chana masala and a whole wheat

roti. Chickpeas rich in fiber and protein pair

perfectly with a tomato based curry spiced

with turmeric, cumin and coriander. Serve it

with whole wheat roti for added fiber. This dish

embodies the Mediterranean principle of ah,

plant based eating and balanced nutrition.

Yes, you can be a vegetarian or vegan and

eat on the Mediterranean diet. The Mediterranean

diet is here to stay. And as the world continues to embrace

healthy, sustainable food, the Mediterranean

approach, that algorithm will only grow in

popularity. Whether you're looking to prevent disease, manage

your weight, boost your overall health, this diet

provides that timeless blueprint for

healthy eating. It's flexible, it's science

based, and it's a matter of eating that can

be delicious. So

in 2025, the Mediterranean diet remains the

best choice for anyone seeking long term

health. And this was in a group of

registered dietitians, people who have

PhDs in nutrition, and physicians who are interested

in nutrition from managing chronic

diseases like diabetes, heart disease, promoting

brain health, decreasing cognitive decline. The

Mediterranean Diet is the holistic approach that empowers you

to do the best thing you can do for your diet. Doesn't mean you won't get

these diseases, but this is the best diet to manage

them. Please check out our blog

associated with this

podcast@yourdoctorsorders.com

this podcast was written and researched by me, Dr.

Terri Simpson. And while I am a doctor, I am

not your doctor. Before making any

dietary changes, please consult with your board certified

doctor or a registered dietitian. Not a

chiropractor, not an Eastern medicine doctor. The

podcast was produced by our friends at Producer Girl Productions,

distributed by our good friends at Simpler Media,

and a special thanks to my good friend, the pod God,

Mr. Evo, Tara

the Evo Mediterranean Diet for the Wind.

Buddy, we can't get away from it. It's

everywhere. Hope you're doing well.

I'm trying to including eating healthy. Hey,

you stay, uh, safe out there with those SoCal fires,

okay? Cheers.