A May 2024 study from Brigham and Women’s Hospital determined the Mediterranean diet reduced women’s mortality rates by 23%. Researchers assessed 25,000 initially healthy American women for up to 25 years. The diverse diet led to changes in biomarkers of metabolism, inflammation, insulin resistance, and more.

The diet, first outlined in the 1960s, derives inspiration from the cuisine and lifestyle of Spain, southern Italy, and Greece. Adherents rely on a plant-based diet rich in nuts, seeds, fruits, vegetables, whole grains, and legumes. The main fat is olive oil — namely extra virgin olive oil — but includes a moderate intake of fish, poultry, dairy, eggs, and alcohol, as well as the rare consumption of meats, sweets, and processed foods.

Multiple studies cite the diet’s purported health benefits, but little research existed prior about its long-term effects on women’s bodies and reduced mortality risks. However, Brigham and Women’s Hospital’s evidence of biological changes may flesh out older findings.

“For women who want to live longer, our study says watch your diet,” says senior author Samia Mora, MD, a cardiologist and the director of the Center for Lipid Metabolomics at the Brigham and Professor of Medicine at Harvard Medical School. “The good news is that following a Mediterranean dietary pattern could result in about one-quarter reduction in risk of death over more than 25 years with benefit for both cancer and cardiovascular mortality, the top causes of death in women (and men) in the U.S. and globally.”

Mora adds, “The health benefits of the Mediterranean diet are recognized by medical professionals, and our study offers insights into why the diet may be so beneficial. Public health policies should promote the healthful dietary attributes of the Mediterranean diet and should discourage unhealthy adaptations.”

U.S. Expansion of Great Greek Mediterranean Grill

Although not all Great Greek Mediterranean Grill offerings adhere to the Mediterranean diet, the expanding chain introduces more Americans to Greek cuisine and Mediterranean foods. According to Fast Casual, the Great Greek Mediterranean Grill closed out the 2023 fiscal year with 51 locations throughout 16 states, including first-time restaurants in Arizona, California, Georgia, Maryland, Oregon, and Utah.

“The Great Greek Mediterranean Grill continues to break records each year,” says Ray Titus, CEO of Great Greek’s parent company, United Franchise Group. “With a focus on quality ingredients and guest experience, the brand has captured the hearts of its loyal customer base.”

The following Great Greek Mediterranean Grill menu items get a pass as part of the Mediterranean diet:

• Hummus: Garbanzo beans mashed with garlic, olive oil, and lemon juice
• Tirokafteri: Creamy Greek feta with spicy roasted peppers
• Tzatziki: Greek yogurt with cucumbers, garlic, and fresh dill
• Melitzanosalata: Roasted eggplant puree with garlic, olive oil, and lemon juice
• Dolmades: Chilled grape leaves stuffed with rice and fresh herbs
• Avgolemono Soup: Greek soup consisting of rice, lemon, and chicken
• Classic Greek Salad: Consists of romaine hearts, tomatoes, cucumbers, red onions, Greek feta, Kalamata olives, and Greek vinaigrette
• The Great Greek Rice Bowl: Rice pilaf with shredded lettuce, tomatoes, red onions, cucumbers, marinated garbanzo beans, Kalamata olives, crumbled feta, tzatziki sauce, and topped with either salmon, shrimp, or chicken

This article was originally published by Tyler Paper.