The Mediterranean diet has been around for many years – thousands of years – and popular in the US for several decades. Visit this link where USNews.com has ranked it as #1 Best Diet in both 2019 and 2020. It is also listed as #1 in several categories. This is a valuable link for finding a diet which suits your needs.
Dr. Perlmutter and Dr. Masley
In his recent e-newsletter, Dr. Perlmutter, “The Empowering Neurologist,” interviews Dr. Steven Masley, a physician and author of The Mediterranean Method, published in December 2019. The interview – found here on Dr. Perlmutter’s website – is a reminder of why this diet continues to be so popular.
The discussion centered on what they referred to as “the Mediterranean Diet 2.0” – how to make this nutritional approach “even better.”
Dr. Masley’s 7-month journey sailing along the Mediterranean with his wife – from Spain to Turkey – prompted him to ask many questions. Why are French people so slim? Why is Spain the home of the longest-living population? How do Italians stay trim?
Sailing along the coast – from village to village – their mission was to visit markets and restaurants to learn more about the cuisine and its relationship to health.
Not for Dementia Caregivers Only
Dr. Masley spoke about an association between a lower risk of conditions such as Alzheimer’s – and the Mediterranean Diet. The interview turned to those foods in the Mediterranean diet which show the greatest benefit:
- Colorful veggies
- Nuts and seeds
- Seafood
- Some poultry
- Some dairy
- Healthy fats
- Small amount of red wine
- Spices and herbs
Those showing the least benefit are grains – due to the higher glycemic load. “Any source of flour is like eating table sugar,” Dr. Masley stated. Optimally, “2.0” is a high fiber diet without grain and flour.
The interview continued with a discussion of healthy fats. Improved clinical outcomes have been found in eating wisely-selected fats. Those who eat nuts and olive oil show 
“improved cognitive function and less progression to dementia,” he stated. The Mediterranean Diet also has a symbiotic relationship with gut bacteria and is gut-friendly.
Dr. Masley’s responses turned to what was a key starting point in my food journey beginning in 2006. This is unchanged. Important for the Mediterranean Diet is the elimination of added sugar, flour, and processed foods.
More Tips From the Mediterranean
Dr. Masley discussed the importance of how food is consumed. “It is more than what is eaten. It’s about how it is eaten.” Having no screens at a device-free table “translates to stress reduction.” Being in community greatly alters the experience of eating.
One of Dr. Perlmutter’s wrap-up questions was, “If we’re already eating Mediterranean, what more can we do to bump up our lifestyle to optimize further?” Dr. Masley’s replies included:
- Working out together socially.
- Fostering relationships of interconnectedness.
- Being in nature and – a lovely note to have ended upon: Eating outside in a garden.
This created a flashback to memories of our family eating Mother’s good cooking together at the yard table during beautiful summer evenings. Those memories from earlier in my lifetime now seem so very peaceful.
Watch for future posts on the importance of being in green areas for our health. 
Again – to listen to the interview in full, visit Dr. Perlmutter’s website here.
Find these books in our Gift Gallery:
- Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness – David Perlmutter, MD, and Austin Perlmutter, MD (2019)
- The Mediterranean Method – Your Complete Plan to Harness the Power of the Healthiest Diet on the Planet – Lose Weight, Prevent Heart Disease, and More! – Dr. Steven Masley (2019)
Websites:
- Dr. Perlmutter’s website – drperlmutter.com/
- Dr. Masley’s website – drmasley.com/
Author: Susan Troyer
