Moderate alcohol intake is a part of a traditional Mediterranean diet, yet many patients with liver disease are advised to avoid alcohol. In this review, researchers review the evidence on the Mediterranean diet, alcohol intake, and Metabolic Dysfunction-Associated Steatotic Liver Disease (the most common type of liver disease) outcomes. They conclude that the Mediterranean diet is “the most important evidence-based dietary pattern associated with reduced metabolic and hepatic risks” and effectively lowers liver fat in patients with Metabolic Dysfunction-Associated Steatotic Liver Disease.
Medicina (Kaunas). 2025 Oct 1;61(10):1777. doi: 10.3390/medicina61101777. (Barbería-Latasa M et al.)

New research builds on the large body of evidence linking Mediterranean diets with lower risk of chronic diseases like type 2 diabetes. A six-year study of 4746 adults aged 55 to 75 years in Spain with metabolic syndrome and overweight or obesity, without prior cardiovascular disease or diabetes was conducted to see whether following a low-calorie Mediterranean Diet with physical activity recommendations to achieve weight loss can be even more effective at preventing Type 2 Diabetes than following a Mediterranean Diet without reducing calories or increasing physical activity. Both groups participated in a combination of one-on-one and group visits and telephone contacts with the reduced-calorie group receiving a greater frequency of visits and contacts. The study concluded that an intensive behavioral education program focused on a Mediterranean Diet with caloric reduction, physical activity, and modest weight loss was even more effective than a less-intensive program recommending a Mediterranean Diet without calorie reduction in reducing diabetes incidence in people with overweight or obesity with metabolic syndrome.
Ann Intern Med. 2025 Aug 26. doi: 10.7326/ANNALS-25-00388. (Ruiz-Canela M et al.)

A traditional Mediterranean diet is filled with numerous anti-inflammatory foods that are known to nourish both the body and the brain. In a study of 131,209 adults aged 40-69 years, following a Mediterranean diet was linked with a 21 percent lower risk of dementia over the 13.5-year study period.
J Nutr Health Aging. 2025 Jul;29(7):100564. doi: 10.1016/j.jnha.2025.100564. Epub 2025 May 1. (You Ji-Eun et al.)

The Mediterranean diet is well known as brain-healthy, and researchers wanted to quantify its protective effect. In a meta-analysis of 23 studies, following a Mediterranean diet was linked with an 11-30 percent lower risk of age-related cognitive disorders (Alzheimer’s, dementia and cognitive impairment).
Geroscience. 2025 Jun;47(3):3111-3130. doi: 10.1007/s11357-024-01488-3. Epub 2025 Jan 11. (Fekete M et al.)

The healthiest fruits and vegetables are the ones that you’ll actually eat. In this study, researchers surveyed their local Latin American community to identify favored fruits, vegetables and staple foods to be used in a culturally tailored nutrition box. Researchers then measured the impact of receiving the culturally tailored nutrition boxes (which included avocado, watermelon, papaya, mango, cucumber, lettuce, tomato, spinach, rice, beans, onion, garlic, cilantro, tortillas and masa) on health outcomes. Participants receiving the boxes showed significant improvements in blood pressure and waist circumference over the 28-day study period.
BMC Nutr. 2025 May 16;11(1):97. doi: 10.1186/s40795-025-01089-z. (Crusan A et al.)

When the Mediterranean Diet Pyramid was first introduced by Oldways in 1993, few could have predicted how much it would shape our understanding of global dietary patterns. In this review, researchers summarize the numerous health benefits of a Mediterranean diet, including cardiometabolic disease prevention, healthy aging, and healthy gut microbiome composition, as well as its alignment with sustainability. The review also reflects on how the development of the Mediterranean Diet Pyramid led to the creation of the African Heritage Diet Pyramid, the Latin American Heritage Diet Pyramid, and the Asian Heritage Diet Pyramid, and thus opened the doors to further study of diverse cultural food traditions.
Am J Clin Nutr. 2025 May 13:S0002-9165(25)00259-X. doi: 10.1016/j.ajcnut.2025.04.036. Online ahead of print. (Hu FB et al.)

People who avoid carbohydrates may be doing their health a disservice, especially as they age. In a study of 47,513 women, eating more carbohydrates from high-quality sources (whole grains, fruits, vegetables and beans) was linked with significantly healthier aging over the thirty-year study period. Healthy aging was defined as not having major chronic diseases, not having cognitive and physical function problems, and having good mental health. Eating more total carbohydrates (from all sources) and eating more fiber were also significantly linked to healthier aging.
JAMA Netw Open. 2025 May 1;8(5):e2511056. doi: 10.1001/jamanetworkopen.2025.11056. (Korat AVA et al.)

Fad diets that replace high-quality carbohydrates like whole grains with meat pose a risk for aging down the road. In a study of 47,513 women, those eating the most high-quality carbohydrates (such as whole grains) at midlife were 31 percent more likely to age healthfully (free of chronic disease, cognitive impairments or poor mental health) 30 years later than those eating the fewest high-quality carbohydrates. Replacing just 5 percent of calories from refined carbohydrates, animal protein or total fat with high quality carbohydrates like whole grains was linked with an 8-16 percent higher likelihood of healthful aging. The study also found benefits related to higher-carbohydrate diets and higher fiber intake, as well as increased risks with refined carbohydrate intake.
JAMA Netw Open. 2025 May 1;8(5):e2511056. doi: 10.1001/jamanetworkopen.2025.11056. (Korat AVA et al.)

This review explores how gut microbiota dysbiosis (having fewer “friendly” bacteria in the gut and/or an overgrowth of potentially “unfriendly” gut bacteria) may lead to cognitive decline. The review also explores how a Mediterranean diet might support a healthy gut microbiome, and by extension, protect cognitive health. The authors also suggest that more research on the gut-brain axis may help us better treat and manage neurodegenerative diseases.
Foods. 2025 Apr 29;14(9):1559. doi: 10.3390/foods14091559. (Mafe AN et al.)

A new brain imaging study confirms the relationship between the Mediterranean diet and cognitive health. Researchers analyzed the diets, took brain images, and measured the cognitive performance of 615 older (70-year-old) adults without dementia. Those following a Mediterranean diet had better cognitive performance, and those following an EAT-Lancet (mostly plant-based) diet had a ticker cortex in their brains (an indicator of good cognitive performance).
Alzheimers Dement. 2025 Apr;21(4):e70191. doi: 10.1002/alz.70191. (Samuelsson J et al.)

Traditional African Heritage Diets are filled with healthy plant foods, and research is only just beginning to uncover their benefits. In this study, seventy-seven healthy Tanzanian adults from both rural and urban areas in the Kilimanjaro region were randomized to either a Western-style diet (with foods like white bread, sausage, pancakes, and French fries), a traditional heritage diet (with foods like millet porridge, okra, beans, and avocado), or a hybrid diet that included Western diet foods and a traditional fermented banana and millet beverage (called mbege), for one-to-two weeks. The scientists measured the participants’ blood for markers of inflammation immediately after the intervention diet, and then again 4 weeks after returning to their habitual diet (Western diet for the urban dwellers, heritage diet for the rural dwellers). Switching to the African Heritage diet for just two weeks resulted in sustained reductions in inflammatory and metabolic plasma proteins, which indicate improved inflammation. Similarly, drinking the mbege daily for a week led to a rapid shift in cardiometabolic proteins and a sustained lowering of inflammatory proteins.
Nat Med. 2025 Apr 3. doi: 10.1038/s41591-025-03602-0. (Temba GS et al.)

When it comes to reducing your risk of type 2 diabetes, a diet with healthy carbohydrates should be a key part of your nutrition playbook. In this review, researchers analyzed 67 studies related to food groups and risk of type 2 diabetes, metabolic syndrome, and diabetes mortality. A high intake of whole grains was linked with a significantly lower risk of type 2 diabetes, with similar (though no quite as strong) tendencies for fruit and vegetable intake. A high intake of red meat, processed meat, and/or sugar sweetened beverages were all linked with a higher risk of type 2 diabetes. For other food groups, the risk of type 2 diabetes wasn’t statistically significant in either direction.
J Nutr. 2025 Mar 21:S0022-3166(25)00173-7. doi: 10.1016/j.tjnut.2025.03.021. (Banjarnahor RL et al.)