Mediterranean Diet

The Mediterranean diet is based on the traditional eating habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It emphasizes whole, plant-based foods.

The copilot answer that the Internet spit back at me seems geared towards an American audience in a way that apparently misrepresents what seems to be a semi vegetarian (sometimes called flexitarian) diet. The copilot answer lists fish and poultry well above legumes.

This is an edited version that fits more closely to my understanding, informed in part by this article:

A wide variety of fresh, seasonal produce. Whole grains, like whole wheat bread, brown rice, and oats.

Legumes like beans, lentils, and chickpeas are staples and a primary source of protein. Fish and poultry are consumed a few times per week and red meat is consumed only once in a while.

The diet includes moderate amounts of cheese and yogurt. Fats are primarily from extra virgin olive oil, nuts, and seeds. Flavor comes from herbs and spices instead of salt.

Health Benefits Include: Lower rates of cardiovascular disease and improved heart health. The diet fosters a healthy weight without strict calorie counting. Studies suggest it may reduce the risk of diabetes, certain cancers, and cognitive decline. This diet is associated with a longer lifespan and better overall health.

I looked it up because I tripped across this Reddit post which looks substantially similar to the copilot answer, including implicitly representing the diet as largely swapping poultry and seafood for beef in a typical American diet rather than being semi vegetarian.

I've seen research that depression and various other ailments are associated with inflammation and some people with such ailments benefit from the Mediterranean Diet. This is a factoid I've repeated to people over the years without fully understanding what a Mediterranean Diet is, so I thought I would try to get a broad overview.

I follow a semi vegetarian diet and anti-inflammatory diet, but olive oil is not a staple for me. I have a genetic disorder and I misprocess fats and olive oil bothers me if I consume it too often. 

Contrary to the oft repeated advice that butter is bad, I'm a big fan of real butter though I avoid margarine and peanut oil.

Diets are extremely hard to do good studies on. While diet is certainly a factor in good health, it's entirely possible that other factors in these countries contribute to positive health outcomes while their diet gets all the credit in the press. 

In fact, multiple sources state that the Mediterranean Diet is "a lifestyle" and includes remaining active and lots of socializing. Those are not actually "dietary practices," FYI.

My best understanding is that a semi vegetarian diet of any kind is likely to be healthier than the Standard American Diet, unironically abbreviated as SAD and, from what I gather, associated with depression.