Nutritionist moves to Italy for Mediterranean diet and makes surprising find

Nutritionist Gavin Wren has been hands-on testing a variety of diets for months to determine their effectiveness. For a full immersive experience, he relocated to the Italian coast and took to TikTok to share his findings.

He devised a rigorous scoring system, evaluating each diet based on three distinct factors: how it affected his mental health and energy levels, its integration into his social life, and the cost of the food involved. Setting up home in Vallo della Lucania, a town in the southern region of Campania, he embarked on a journey to validate the traditional Mediterranean diet.

He explained: "The diet is more than just olive oil with your dinner it's about thousands of years of connection with people to land around the Mediterranean."

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Wren also delved into the science behind his dietary choices, suggesting that a glass of red wine at dinner might not be as detrimental as one might think. As part of his commitment to the experiment, he said: "Some of the research says that moderate alcohol consumption and specifically red wine is a cornerstone of a Mediterranean diet so in the name of science I'm going to have a glass with lunch and dinner every single day."

Alongside the bread and pasta, the nutritionist balanced his lifestyle with regular physical activity, including swimming and running, and spending more time outdoors - all activities believed to boost brain and heart health and reduce the risk of certain types of cancer over the long term.

Research has also shown that the diet is beneficial for reducing the risk of severe diseases, particularly cardiovascular disease. Flora Clarke of ZOE Nutrition stated: "When researchers looked at the diet of over 17,000 people with cardiovascular disease, they found that those who stuck more closely to a Mediterranean diet were less likely to have died from any cause during the following 5–8 years."

She continued: "It found that those who ate Mediterranean diets supplemented with either nuts or extra-virgin olive oil — containing healthy monounsaturated and polyunsaturated fats — were less likely to have a heart attack in later years than those who followed a low-fat diet."

The verdict

One month after starting his Mediterranean diet experiment, Wren returned to TikTok to reveal his observations and compare it to other diets he tried. He scored the diet a 10 for mood, mental health, and energy, making it the highest score he'd given so far.

Social life and convenience also earned a 10, as sharing meals like pizza and tapas and enjoying a glass of wine with others is a common occurrence.

There was one drawback that surprised him though – he cautioned that a potential drawback could be the significant time spent in meal preparation and locating fresh ingredients. He concluded by evaluating the last category of cost and giving it an 8, stating: "The raw ingredients required to make the food I was eating are simply cheaper in Italy and in better quality. Nice tomatoes are literally half the price of in the UK."

Essential ingredients to buy on a Mediterranean diet:

The Mediterranean diet is known for its emphasis on whole, unprocessed foods and has been associated with numerous health benefits. Key components include...

• Fruits and Vegetables: These are a cornerstone of the diet, with a focus on a variety of colourful and seasonal produce.

• Whole Grains: Foods like whole-grain bread, pasta, brown rice, and other grains such as bulgur, farro, and barley.

• Legumes and Nuts: This includes lentils, chickpeas, beans, and a variety of nuts like almonds, walnuts, and pistachios.

• Olive Oil: The primary source of fat used in the diet, replacing butter and other oils.

• Fish and Seafood: Regular consumption of fish, especially fatty fish like salmon, sardines, and mackerel, which are high in omega-3 fatty acids.

• Poultry: Eaten in moderation compared to fish and seafood.

• Dairy: Mainly in the form of cheese and yogurt, but consumed in moderation.

• Eggs: Eaten in moderation, around a few times a week.

• Herbs and Spices: Used in place of salt to flavour food, with a variety of options such as basil, oregano, rosemary, and garlic.

• Red Wine: Consumed in moderation, typically alongside meals (optional and should be avoided by those who don't consume alcohol for health or personal reasons).

What food should you avoid on Mediterranean diet?

• Avoid highly processed snacks, fast food, and convenience meals that are often high in unhealthy fats, sugars, and sodium.

• Red meat should be consumed sparingly, with emphasis on lean cuts when included

• Desserts and sweets are eaten infrequently, focusing more on fruit-based desserts

• Limit refined grains like white bread, white rice, and pasta made from refined flour.

• Instead of using butter or margarine, opt for healthier fats like olive oil.

• Limit oils high in omega-6 fatty acids such as soybean oil, corn oil, and sunflower oil; prefer olive oil or other healthier oils instead.

• Reduce intake of high-fat cheeses, creams, and full-fat milk. Choose healthier dairy options like yogurt or cheese in moderation.