Each day this week, we examine one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll discover these diets' true impact on your health. Today, we’re talking about the Mediterranean diet. This indulgent diet champions vegetables, beans, fish, and even red wine, all with a liberal helping of extra virgin olive oil. However, this relatively high-fat diet undergoes many regional adaptations, and the wide range of options can be confusing, even intimidating, if you’re not that confident in the kitchen. In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they discuss this diet's potential health benefits and pitfalls.  If you want to uncover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalised nutrition program. Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide Follow ZOE on Instagram Timecodes: 00:00 Introduction 00:42 Topic Intro 02:42 What is the concept of the Mediterranean diet? 04:22 Why do we have more data on this diet? 06:08 What are the main differences between this and other diets? 07:30 How much meat is in the Mediterranean diet? 08:20 Is the Mediterranean diet a “whole food” diet? 09:10 How do whole grains fit into this diet? 10:06 Where do oils and legumes come into this? 11:31 What happens when you switch from a US/UK-centric diet to a Mediterranean diet? 13:23 What is going on inside the body to deliver the health benefits? 14:08 What are the possible challenges of the Mediterranean diet? 16:05 Keto vs. Mediterranean diet study 19:09 What's the verdict? 19:50 Outro Mentioned in today’s episode:  Adherence to Ketogenic and Mediterranean Study Diets in a Crossover Trial: The Keto-Med Randomized Trial, from Nutrients                Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitus, from the American Journal of Clinical Nutrition                                                                            Is there a nutrition topic you’d like us to cover? Email us at [email protected], and we’ll do our best to cover it. Episode transcripts are available here.