BARCELONA, Spain – A recent study conducted by the Prevención con Dieta Mediterránea-Plus (PREDIMED-Plus) suggests that adopting the Mediterranean diet, along with incorporating physical activity, may have a profound impact on reducing age-related changes in body composition such as fat gain and muscle loss. The study, published in JAMA Network Open, aimed to explore whether the diet could prevent cardiovascular disease, but an additional subgroup analysis measured the effects on body composition over a three-year period.

The study involved 1,521 middle-aged and older participants who were either overweight or had obesity and metabolic syndrome. They were randomly divided into two groups. The first group followed a Mediterranean diet while reducing calorie intake by 30% and increasing physical activity. The second group followed a Mediterranean diet without any calorie restrictions or changes to physical activity.

The results revealed that participants in the first group experienced significant changes in body composition throughout the experiment. After just one year, they saw a 5% or more improvement in fat mass, visceral fat mass (commonly known as belly fat), and lean muscle mass. The researchers described these changes as “clinically meaningful.”

Registered dietitian Ilana Muhlstein, who was not involved in the study, highlighted the Mediterranean diet’s reputation as one of the healthiest diets globally but cautioned against offering it as arbitrary advice. Muhlstein emphasized that the diet is more than just whole foods and includes a wide range of healthy ingredients such as beans, legumes, whole grains, healthy fats, seeds, nuts, and fish-centered entrées. She also stressed the importance of the Mediterranean diet’s focus on vegetables and fresh herbs, which often get overlooked.

Countries like Israel and Greece, known for their better cardiovascular health outcomes, prioritize incorporating vegetables in every meal. Muhlstein emphasized that Americans should follow their lead by emphasizing low-starch veggies like roasted eggplants, pickled turnips, and chopped salads and limiting pita bread consumption.

The study’s participants received regular guidance from trained dietitians, which likely contributed to their improved relationship with food and eating behaviors. Muhlstein noted the unhealthy mindset in the United States, where people turn to carbs and sugar for emotional comfort and only consider vegetables during dieting. She underscored the importance of working with dietitians to establish lasting results.

In conclusion, the study suggests that coupling the Mediterranean diet with physical activity can effectively combat age-related changes in body composition. With its emphasis on vegetables, healthy fats, and nutrient-dense ingredients, the Mediterranean diet offers significant potential for overall health and well-being.