Healthy eating: what the evidence says

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1. 1

   The Mediterranean pyramid: 30 years later, still relevant.

   European journal of nutrition (Visioli et al.)Published Sep 24, 2026Checked Sep 30, 2026

   “In recent decades, a growing body of evidence - including large randomized controlled trials such as PREDIMED and CORDIOPREV - has further demonstrated the effects on chronic disease prevention and longevity.ResultsIn addition to these classic findings, there is growing evidence that the Mediterranean diet is also beneficial in areas such as liver health, particularly steatotic liver disease associated with metabolic disorders, chronic kidney disease, and mental health. Mechanistic studies highlight the role of (poly)phenols, other micronutrients, and fiber in regulating inflammation, oxidative stress, metabolic pathways, and the microbiota. The cultural appeal and palatability of the Mediterranean diet also encourage long-term adherence to the diet.ConclusionsOverall, this review examines whether the health effects of the Mediterranean diet go beyond the established areas and may represent a holistic strategy for the prevention of a wider range of chronic diseases.”

2. 2

   A Structured Narrative Review of Contemporary Dietary Strategies Following Acute Coronary Syndromes.

   Journal of cardiovascular development and disease (Cheung et al.)Published Aug 26, 2026Checked Sep 30, 2026

   “Despite the emergence and popularity of other diets, the Mediterranean diet demonstrated the strongest and most consistent evidence for reducing recurrent cardiovascular events and improving cardiovascular risk factors following ACS. DASH and plant-based dietary patterns improved cardiovascular risk factors but lacked robust post-ACS outcome data. Evidence supporting intermittent fasting, low-carbohydrate/ketogenic, Palaeolithic, Atkins, and Carnivore diets was limited, with few randomized studies and insufficient evidence to support their routine use in secondary prevention.ConclusionsA Mediterranean-style diet remains the dietary pattern supported by the strongest evidence for secondary prevention following ACS. Until further pragmatic randomized trials are available, clinicians should continue recommending Mediterranean-style dietary patterns while individualising dietary advice according to patient preferences, cultural practices, and long-term adherence.”

3. 3

   Plant-Based Nutrition and Type 2 Diabetes Mellitus: Prevention, Risk, Metabolic Health and the Role of Legumes, Dietary Fiber, and Red Meat.

   Nutrients (Frigo et al.)Published Aug 15, 2026Checked Sep 30, 2026

   “Higher adherence to healthy plant-based dietary patterns was consistently associated with up to a 30% lower risk of developing T2D, improved insulin sensitivity, and approximately a 0.30-0.47 percentage-point reduction in glycated hemoglobin (HbA1c). Greater consumption of legumes and dietary fiber was linked to improved glycemic control, enhanced but heterogeneous modulation of gut microbiota composition, reduced low-grade inflammation, and beneficial effects on body weight and lipid metabolism. In contrast, higher intake of processed meat and unprocessed red meat was consistently associated with an increased risk of T2D. Importantly, unhealthy plant-based diets characterized by refined grains, sugar-sweetened beverages, and highly processed foods provided little metabolic benefit and may even increase diabetes risk by up to 13%. Current evidence supports healthy plant-based dietary patterns as an effective strategy for the prevention and management of T2D. Dietary patterns emphasizing whole plant foods, including legumes, whole grains, fruits, vegetables, nuts, and seeds, while limiting processed and excessive red meat intake, are associated with improved metabolic health.”

4. 4

   Healthy diet (Wikipedia)

   WikipediaPublished Sep 29, 2026Checked Sep 30, 2026

   “A healthy diet (or healthful diet) is a diet that maintains or improves overall health, providing the body with essential nutrition: water, macronutrients such as protein, micronutrients such as vitamins, and adequate fibre and food energy. A healthy diet may contain fruits, vegetables, and whole grains, and may include little to no ultra-processed foods or sweetened beverages. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although additional sources of vitamin B12 are needed for those following a vegan diet. Various nutrition guides are published by medical and governmental institutions to educate individuals on what they should be eating to be healthy. Not only advertising may drive preferences towards unhealthy foods. To reverse this trend, consumers should be informed, motivated and empowered to choose healthy diets. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health. The lack of a healthy diet contributes massively to the global disease burden, imposing immense health, economic and social costs.”

5. 5

   Rethinking Restrictive Diets in IBD: Toward an Inclusion-Focused Nutritional Paradigm.

   Current gastroenterology reports (Cunha et al.)Published Sep 19, 2026Checked Sep 30, 2026

   “Current evidence demonstrates that the Mediterranean diet performs comparably to more restrictive approaches in inducing symptomatic remission, and generally is not associated with adverse nutritional and psychosocial consequences. Contemporary recommendations from several gastrointestinal societies discourage long-term elimination diets and favor inclusive, nutritionally adequate patterns, particularly the Mediterranean diet, as a preferred dietary framework for most patients with IBD, though supporting evidence remains largely observational and randomized controlled trial data are limited. We propose a paradigm shift from dietary exclusion toward inclusion, diversity, and nutritional adequacy, with registered dietitians as essential partners in IBD care. When elimination is clinically indicated, it should be time-limited, goal-directed, and followed by structured food reintroduction. Moving beyond restriction represents not a retreat from dietary focus, but its maturation, aligning nutritional guidance with the principles of patient-centered, evidence-based disease management.”

6. 6

   Diet and Atherosclerosis Prevention: Rethinking the Significance of "The Japan Diet".

   Journal of atherosclerosis and thrombosis (Maruyama)Published Aug 6, 2026Checked Sep 30, 2026

   “Sodium is included in salt, seasonings, and sodium salt additives in take-away, prepared, and ultra-processed foods, the cumulative impact of which cannot be ignored. The Japan Atherosclerosis Society (JAS) recommends a dietary pattern called "The Japan Diet," featuring higher consumption of fish, soybeans and soy products, vegetables, citrus fruits, low-fat milk and dairy products, seaweed/mushrooms/konjak, and unrefined cereals with reduced consumption of animal fat, fatty meat and poultry, sweets including desserts and snacks, and alcoholic drinks, along with reduced salt intake. "The Japan Diet", a reasonable and useful strategy for nutrition therapy, improves multiple atherosclerotic risk factors comprehensively by providing prescribed nutrients.Nutrition education for "The Japan Diet" intake improved serum lipid and metabolic parameters in patients with dyslipidemia. However, clinical intervention studies on patients with atherosclerotic risk factors remain limited. Further studies on the effect of "The Japan Diet" on CVD prevention are needed.”

7. 7

   Comparative effects of ketogenic diets and mediterranean diets on obesity and metabolic outcomes: a systematic review and meta-analysis.

   Reviews in endocrine & metabolic disorders (Kun et al.)Published Sep 21, 2026Checked Oct 4, 2026

   “KD significantly reduced body weight (WMD: -3.56 kg; 95% CI: -5.62, - 1.49), body mass index (BMI) (WMD: -1.86 kg/m²; 95% CI: -2.73, - 0.98), waist circumference (WC) (WMD: -4.25 cm; 95% CI: -7.46, - 1.04), total body fat (TBF) percentage (WMD: -2.09%; 95% CI: -3.98, - 0.20), and insulin levels (WMD: -3.15 µU/ml; 95% CI: -5.02 to - 1.28) compared with MD. In contrast, no significant differences were observed between KD and MD regarding fasting blood sugar, HbA1c, LDL-C, HDL-C, triglycerides, systolic blood pressure, diastolic blood pressure, or C-reactive protein levels. However, KD significantly reduced total cholesterol (TC) compared with MD (WMD: -9.71 mg/dl; 95% CI: -17.79, - 1.62). Publication bias was detected for triglycerides and LDL-C outcomes. KD demonstrated superior effects on anthropometric outcomes compared with MD, particularly for weight loss and body composition improvement. However, both dietary approaches showed largely comparable effects on glycemic control, lipid profile, blood pressure, and inflammatory biomarkers. While KD may provide greater short-term weight reduction, MD may remain a sustainable dietary strategy for long-term cardiometabolic health.”

8. 8

   Mediterranean Diet Reduces Inflammation in Adults: A Systematic Review and Meta-analysis of Randomized Controlled Trials.

   Nutrition reviews (Keshani et al.)Published Sep 1, 2026Checked Oct 4, 2026

   “For unavailable full texts, authors were contacted, and unresponsive cases were excluded. Data extracted included author, year, country, group sizes, mean age, health conditions, intervention details and duration, outcomes, and statistical measures (means, SDs, and changes).Data analysis33 RCTs involving 3476 participants were included. Significant reductions were observed for high-sensitivity C-reactive protein (hs-CRP), interleukin (IL)-6, and IL-17 in the MD group in comparison to a control diet. However, no significant effects were noted for CRP, IL-10, tumor necrosis factor-alpha, or total antioxidant capacity. Subgroup analyses revealed stronger effects for specific age groups and intervention durations. In participants aged ConclusionThe MD can significantly improve certain inflammation biomarkers, particularly hs-CRP, IL-6, and IL-17, supporting its potential role in reducing inflammation-related risks. However, further high-quality studies will be essential to confirm these findings.Systematic review registrationPROSPERO no. CRD42024613719.”

9. 9

   Adherence to the Mediterranean diet is associated with reduced risk of head and neck, gastric, and liver cancers: a systematic review and meta-analysis.

   GeroScience (Ungvari et al.)Published Sep 15, 2026Checked Oct 4, 2026

   “Prospective cohort and case-control studies reporting relative risk (RR), odds ratio (OR), or hazard ratio (HR) estimates comparing highest versus lowest MedDiet adherence were eligible. Pooled risk estimates were calculated using random-effects models. Thirty-four studies comprising 4,286,835 participants were included. High adherence to the Mediterranean diet was associated with significantly reduced risk of head and neck cancer (RR = 0.55; 95% CI = 0.45-0.67), gastric cancer (RR = 0.62; 95% CI = 0.53-0.73), and liver cancer (RR = 0.59; 95% CI = 0.53-0.67). Substantial heterogeneity was observed for head and neck (I2 = 90%) and gastric cancer (I2 = 76%), whereas heterogeneity was moderate for liver cancer (I2 = 35%). In conclusion, high adherence to the Mediterranean dietary pattern is associated with lower risk of head and neck, gastric, and liver cancers. Together with prior evidence for colorectal cancer, these findings support the Mediterranean diet as a cornerstone of dietary cancer prevention strategies. However, heterogeneity across studies and reliance on self-reported dietary assessment warrant cautious interpretation.”

10. 10

    Adherence to the Mediterranean Diet Is Associated With a Lower Risk of Obesity in Children Under 18 Years: A Comprehensive Systematic Review and Meta-Analysis.

    Pediatric obesity (Gholami et al.)Published Oct 1, 2026Checked Oct 4, 2026

    “Cohort studies which reported means and standard deviations for the body mass index (BMI) levels and MedDiet adherence scores, and crude and adjusted odds ratios (OR) for overweight or obesity among the children with high and low adherence to the MedDiet were eligible for inclusion.ResultsTwenty three articles (26 studies) met the inclusion criteria. Results demonstrated that the mean BMI levels in children adhering to the MedDiet were significantly lower than those who did not adhere to it (weighted mean difference [WMD] = -0.42 kg/m2, 95% CI: -0.61, -0.23, I2 = 65.15%, p 2 = 85.95%, p ConclusionThis meta-analysis highlights that greater adherence to the MedDiet was associated with lower odds of obesity among children and adolescents. However, these findings should be interpreted cautiously because the evidence was entirely cross-sectional, heterogeneity was substantial across several pooled analyses and some estimates were sensitive to exclusion of individual studies.”