In This ArticleView AllIn This ArticleHow Was This Study Conducted?What Did the Study Find?How Does This Apply to Real Life?
In This ArticleView All
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In This Article
How Was This Study Conducted?
What Did the Study Find?
How Does This Apply to Real Life?
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Photo:Brie Goldman
Brie Goldman
The Mediterranean diet has plenty of benefits, whether you’re concerned aboutyour blood sugaror justwant to extend your life. And it’s no surprise that every time we turn around, yet another study comes out to remind us just how great the Mediterranean diet can be.
We already know that people who follow a Mediterranean diet eating pattern tend to have healthier hearts, brains and weight. But scientists continue to dig into the “why” and “how” of these benefits. How does the Mediterranean diet affect the inner workings of our bodies to create these benefits? This new study published in the November 2024 issue ofThe American Journal of Clinical Nutritionsheds some light.Here’s what they found.
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Age-related brain atrophy—or shrinking—is a normal aging process. And people with type 2 diabetes tend to have greater atrophy than people without diabetes. That atrophy matters because bigger brains tend to be healthier, andsmaller brains are related to brain disorders, including cognitive decline, dementia and Alzheimer’s disease.
For this study, called the DIRECT PLUS brain-MRI trial, researchers hypothesized that improved glycemic control—stable blood sugar—is a contributing factor to the brain-protecting effects of diet on brain aging and that this may play a key role in promoting a younger brain age.
To test their hypothesis, they recruited 284 individuals to participate in this study. The average age was 51, and 88% of them were male. All the participants had abdominal obesity—a waist circumference of greater than 102 centimeters for men and 88 cm for women—or they had dyslipidemia—high triglycerides (>150 mg/dL) and low HDL cholesterol (≤40 mg/dL for men and ≤50 mg/dL for women).
Participants were then randomly assigned to one of three intervention groups: a typical healthy eating pattern based on dietary guidelines, a traditional calorie-restricted Mediterranean diet that was low in simple carbohydrates, or the green Mediterranean diet.
Each group received specific instructions regarding diet and physical activity. The healthy eating group received basic health-promoting guidelines for maintaining a healthy diet—something like the2020-2025 Dietary Guidelines for Americans.
Participants in the traditional Mediterranean diet group received guidelines for maintaining a calorie-restricted traditional Mediterranean diet that was low insimple carbsand high in vegetables. Lamb and beef were replaced with poultry and fish.
Both Mediterranean diet groups also consumed 28 grams per day ofwalnuts, which are known for their brain-boosting abilities. And both groups were equally calorie-restricted—1,500 to 1,800 calories per day for men and 1,200 to 1,400 calories per day for women.
All three groups received a couple of additional perks—a gym membership, physical activity guidelines and occasional 90-minute nutritional and physical activity sessions in the workplace.
While 284 individuals entered the study, 224 made it all 18 months. Each participant took certain tests at the beginning of the study to establish a baseline, and researchers repeated those tests after 18 months, which is how long the study lasted. These tests included basic measurements, like height, weight, blood pressure and heart rate, plus blood samples and a brain MRI.
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Researchers ran numerous statistical analyses and uncovered several interesting findings:
Essentially, the Mediterranean diet participants had greater positive changes in brain age and size compared to the healthy eating group. But the green Mediterranean diet group had the greatest changes.
The researchers felt there were at least two main pathways for these improvements. First, the Mediterranean diets tended to produce better blood sugar control and this seemed to have protective benefits on the brain—thus, supporting their hypothesis.
They also found that the green Mediterranean diet had the greatest benefits out of the three diets. They feel this is due to the increase in polyphenols, primarily from green tea and Mankai. Specifically, they found that drinking more than three Mankai shakes a week was associated with greater brain mass compared to those who drank fewer than three shakes a week. Similarly, those who drank at least two cups of green tea a day tended to exhibit greater increases in brain mass.
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So what does this mean for those of us who want to protect our brains and slow the brain aging and atrophy process? In a nutshell: try following a Mediterranean diet and sipping on green tea each day. And if you’re able, include Mankai shakes several times a week—that could be an especially good idea if you’re already on the hunt for more plant-based protein sources.
TheMediterranean diet includeslots of fruits, vegetables, whole grains, nuts, seeds, healthy fats (like olive oil) and lean proteins (like fish and poultry). Processed meats, red meat, dairy and sweets are kept to a minimum.
The participants in this study also engaged in physical activity. According to the study’s supplemental material, they were advised to start with 20 minutes of cardio and gradually work up to 45 to 60 minutes plus resistance training 3 to 4 times per week. The resistance training included basic exercises, including leg extensions, leg curls, squats, lateral pull-downs, pushups, shoulder presses, elbow flexions, triceps extensions and bent-leg sit-ups.
We also know thatstress can affect brain health, as canloneliness, so find ways to manage your stressors and get social—preferably in person. Sleep can influence brain health, too—alack of sleep may increase your risk of dementia.
The Bottom Line
There are a couple of limitations to this study. Because 88% of the participants were male, it’s hard to say if these results benefit women as much. And with an average age of 51, we can’t say if these benefits apply to older individuals who may already be experiencing brain atrophy.
Regardless, you’re never too old—or too young—to make changes, so start following a Mediterranean diet pattern today for a healthy brain. For added brain benefits,include green tea, Mankai, exercise, socialization and plenty of quality sleep, and control your stressors. These changes will benefit not only your brain, but your heart, disease risk and overall health, as well.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Pachter D, Kaplan A Tsaban G, et al.Glycemic control contributes to the neuroprotective effects of Mediterranean and green-Mediterranean diets on brain age: the DIRECT PLUS brain-magnetic resonance imaging randomized controlled trial.The American Journal of Clinical Nutrition.2024. doi: 10.1016/j.ajcnut.2024.09.013Levakov G, Kaplan A, Meir A, et al.The effect of weight loss following 18 months of lifestyle intervention on brain age assessed with resting-state functional connectivity.eLife. 2023. doi: 10.7554/eLife.83604
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Pachter D, Kaplan A Tsaban G, et al.Glycemic control contributes to the neuroprotective effects of Mediterranean and green-Mediterranean diets on brain age: the DIRECT PLUS brain-magnetic resonance imaging randomized controlled trial.The American Journal of Clinical Nutrition.2024. doi: 10.1016/j.ajcnut.2024.09.013Levakov G, Kaplan A, Meir A, et al.The effect of weight loss following 18 months of lifestyle intervention on brain age assessed with resting-state functional connectivity.eLife. 2023. doi: 10.7554/eLife.83604
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Pachter D, Kaplan A Tsaban G, et al.Glycemic control contributes to the neuroprotective effects of Mediterranean and green-Mediterranean diets on brain age: the DIRECT PLUS brain-magnetic resonance imaging randomized controlled trial.The American Journal of Clinical Nutrition.2024. doi: 10.1016/j.ajcnut.2024.09.013Levakov G, Kaplan A, Meir A, et al.The effect of weight loss following 18 months of lifestyle intervention on brain age assessed with resting-state functional connectivity.eLife. 2023. doi: 10.7554/eLife.83604
Pachter D, Kaplan A Tsaban G, et al.Glycemic control contributes to the neuroprotective effects of Mediterranean and green-Mediterranean diets on brain age: the DIRECT PLUS brain-magnetic resonance imaging randomized controlled trial.The American Journal of Clinical Nutrition.2024. doi: 10.1016/j.ajcnut.2024.09.013
Levakov G, Kaplan A, Meir A, et al.The effect of weight loss following 18 months of lifestyle intervention on brain age assessed with resting-state functional connectivity.eLife. 2023. doi: 10.7554/eLife.83604
