Here's another win for the Mediterranean diet pattern. A new study finds that switching to a diet full of fresh vegetables and less processed foods could do wonders for your brain and help you lose weight. Researchers found that eating a Mediterranean diet rich in vegetables, seafood and whole grains — or even just following dietary guidelines — appears to slow the signs of accelerated brain aging that typically accompany obesity.

In the April 2023 study published in eLife, researchers imaged the brains of 102 participants who were taking part of in a larger clinical trial conducted at a workplace in Israel. Brain scans were taken once before the trial began and again after 18 months, along with tests of liver function, cholesterol levels and body weight. Groups ate one of three diets — a Mediterranean diet with lots of nuts, fish and chicken instead of red meat; a Mediterranean diet with a few added extras such as green tea; or a diet based on healthy dietary guidelines. Estimates of brain age were based on an algorithm. Participants' activity levels at work were also considered as they received a free gym membership as part of the trial.

On average, participants lost 4.6 pounds. For every 1% of body weight lost, the participants' brains appeared nine months younger than their chronological age. Signs of brain aging were also associated with lower levels of liver fat and improved lipid profiles. Researchers concluded that successful weight loss following lifestyle intervention might have a beneficial effect on brain aging. A study backing up their findings looked at adipose tissue distribution and brain age in adults; this was published in the journal Neurolmage: Clinical in 2022.

So what constitutes a Mediterranean diet pattern? Fruits, vegetables, olive oil, nuts, pulses and fish. Here are some practical ways to incorporate it into your diet:

— Top oatmeal or whole-grain cereal with fruit.

— Include fruits and vegetables in smoothies.

— Add extra vegetables to pasta and soups.

— Roast vegetables with herbs and spices.

— Make homemade salad dressings with olive oil and lemon juice and flavorings.

— Saute vegetables in olive oil rather than butter.

— Add nuts to salads, soups and stir-fries.

— Try making your own hummus for raw vegetables and whole-grain pita bread or crackers.

— Buy frozen, unbreaded fish and cook in an air fryer.

— Use salmon, tuna or other seafood from a can or pouch over salads or in a sandwich.

— Try fish tacos.

Q and A

Q: Are carbs bad? I hear they should be avoided.

A: Carbohydrates have gotten a bad rap for their role in blood sugar, but there's no need to avoid them altogether. They offer fiber and other nutrients your body needs. When you eat carbs, your body breaks them down into glucose, which enters the bloodstream to provide energy to your muscles, tissues and organs. That's a good thing as glucose is the body's primary source of fuel. But too much glucose in the bloodstream can lead to weight gain, insulin resistance and Type 2 diabetes. If you skip carbs completely, you miss out on the fiber and nutrients from whole grains, beans, dairy, fruits and vegetables (all carbohydrates). When a carbohydrate has fiber, digestion is slowed, and blood sugar isn't raised. Try to include berries, lentils, low-fat dairy such as unsweetened plain yogurt, nonstarchy vegetables and whole grains such as barley and quinoa.

RECIPE

Burrito bowls are popular now. Think of them like a burrito without the wrap. Here's a recipe for one I like that swaps rice for quinoa, which offers protein and fiber. The recipe is from.

CHICKEN BURRITO BOWLS

Servings: 4

1/2 cup uncooked quinoa, rinsed and drained

1 teaspoon ground cumin

1/2 teaspoon kosher salt, divided

1/2 teaspoon black pepper, divided

Two 8-ounce boneless, skinless chicken breast halves, halved horizontally

1 tablespoon olive oil

1 avocado

1/4 cup finely chopped fresh cilantro

2 tablespoons plain fat-free Greek yogurt

2 teaspoons fresh lime juice

2 cups shredded lettuce

1 cup chopped tomato

3/4 cup reduced sodium black beans, drained and rinsed

1 ounce shredded reduced fat cheddar cheese

2 tablespoons roasted salted pumpkin seeds (pepitas)

Cook quinoa with cumin and 1/4 teaspoon salt and 1/4 teaspoon pepper according to package directions. Meanwhile, sprinkle both sides of chicken evenly with remaining salt and pepper. Heat oil in large nonstick skillet over medium heat, swirling to coat. Add chicken and cook for 6-8 minutes until it reaches 165 degrees, turning once. Remove and let stand 5 minutes. Cut into strips. In small bowl, stir together avocado, cilantro, yogurt and lime juice until nearly smooth. Place lettuce in bowls. Top with quinoa, chicken, tomato, beans, avocado mixture, cheese and pepitas.

Per serving: 427 calories, 36 g protein, 29 g carbohydrates, 19 g fat (4 g saturated), 9 g fiber, 5 g sugars (0 added), 464 mg sodium.

(Recipe from Cooking Light Power Bowls magazine)

Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Ill and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

Photo credit: Alina Grubnyak at Unsplash