Rainbow Diet

Adherence to the Rainbow Diet helps prevent cardiovascular disease, Type-2 diabetes, obesity and metabolic syndrome

The colourful Mediterranean Diet, or Rainbow Diet, has moderate to high evidence that it has a beneficial effect on type-2 diabetes, cardiovascular disease, metabolic syndrome and obesity, according to a clinical-standard meta-analysis (1).

What is Metabolic Syndrome?

People with ‘Metabolic Syndrome’ have at least three of the following 5 conditions: high blood pressure, high blood sugar, high triglycerides, low ‘good’ HDL cholesterol and higher abdominal fat and/or obesity.

What illnesses are linked to Metabolic Syndrome?

People with ‘metabolic syndrome’ have a high risk of type-2 diabetes, cardiovascular disease and stroke, Alzheimer’s, kidney disease and non-alcoholic fatty liver disease.

In the early days of Covid in the USA and the UK,  99% of deaths occurred in people with Metabolic Syndrome; 3 months later, 90% of the deaths are still in people with cardiovascular disease and diabetes.

The Rainbow Diet helps relieve these symptoms, and reduces disease risk

A systematic review (1) was formulated to answer 5 Clinical Questions. The purpose of the study was to apply a clinical-standard review to the various research studies and claims that existed for the diet.

57 research studies were incorporated into the clinical review – an original review using 37 studies was complemented by a further 20 studies reported on between September 2013 and July 2016.

Researchers concluded that:

  1. There is a high level of evidence showing that adherence to the Rainbow Diet
    a. plays a role in the primary and secondary prevention of cardiovascular disease (CVD), and,
    b. Improves health in overweight and obese patients.
  2. There is moderate-to-high evidence that adherence to the Rainbow Diet
    a. prevents increases in weight and waist circumference in non-obese individuals, and,
    b. improves metabolic syndrome and reduces its incidence.
  3. There is moderate evidence that the adherence to the Rainbow Diet
    a. plays primary and secondary roles in the prevention of type 2 diabetes mellitus.

The conclusions were clear – the colourful Mediterranean Diet is effective in preventing obesity and Metabolic Syndrome in healthy and at-risk individuals, in reducing mortality risk in overweight or obese individuals, in decreasing the incidence of type-2 diabetes and cardiovascular disease in healthy individuals, and in reducing symptom severity in individuals with either or both.

Go to: The Mediterranean Diet – probably the Healthiest Diet in the world



  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471908/

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