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.)
In this review, researchers analyzed 96 articles about traditional African diets to better understand the connection between African heritage foods and health. The authors describe how ingredients, flavors, and dishes vary throughout different parts of the African continent, with a common thread of leafy greens, ancient grains, starchy tubers, along with beans, peanuts, fruits, and vegetables. As African populations shift from their traditional diets to a Western diet, there is an increased risk of diet-related disease. In addition to promoting nutrition, the authors conclude that biodiverse plant foods from African heritage diets can also support planetary health and environmental sustainability.
Front Nutr. 2025 May 2;12:1519248. doi: 10.3389/fnut.2025.1519248. (Oniang’o R 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.)
It’s never too late to begin your journey to health. In a study of more than 1,000 adults in Europe, those closely or moderately following a Mediterranean diet at ages 40, 50, and 60 had a 26-28% lower risk of carotid plaque (fat in the arteries, which can eventually cause heart disease) at age 60.
Eur J Prev Cardiol. 2025 Mar 18:zwaf155. doi: 10.1093/eurjpc/zwaf155. (Almevall AD et al.)
Seafood is a celebrated component of heritage diets around the world. In this study of 2,719 Swedish adults with multiple sclerosis (MS), those eating fish (both lean and oily fish) weekly or daily were 34% less likely to experience disability worsening (as measured by the Expanded Disability Status Scale) 15 years later than those never or seldom eating fish.
J Neurol Neurosurg Psychiatry. 2025 Feb 25:jnnp-2024-335200. doi: 10.1136/jnnp-2024-335200. (Johansson E et al.)
Wellbeing isn’t just about the years in your life, it’s also about the life in your years. In a systematic review of 28 studies, following a Mediterranean diet was linked with significantly better health-related quality of life in both general populations and also in people with chronic diseases, especially in the physical domain (such as mobility, pain and fatigue).
Nutrients. 2025 Feb 5;17(3):577. doi: 10.3390/nu17030577. (Godos J et al.)
