Rainbow Diet

Meta-study shows high fat Rainbow Diet reduces risk of cancer, diabetes and heart disease

A meta-analysis of 56 unique studies, reviewed by Hanna E. Bloomfield, MD, MPH, from the Minneapolis Veterans Affairs Medical Center, Minnesota and colleagues has shown that the high fat content of the colourful Mediterranean Diet, was associated with a reduction of breast cancer risk (57%) and colorectal cancer risk (9%), a reduction in diabetes risk (30%) and a reduction in cardiovascular risk (29%).

All cancer mortality declined by 14%.

The study was produced by the Center for Chronic Disease Outcomes in The University of Minnesota, Minneapolis.

“We found in our study… that healthy diets can include a lot of fat, especially if it´s healthy fat,” said Bloomfield.

Typically, the colourful Mediterranean Diet, or Rainbow Diet, contains much higher levels of healthy fat – such as the unsaturated fats of cold pressed, extra virgin olive oil, olives, nut oils (like walnuts), seeds such as sunflower, and oily fish. But it also includes high fat foods like goats’ cheese, sheep’s cheese and Gillette’s not usually seen as healthy.

The original study was produced in 2016, with updates and comment in March 2017 (1).

Cancer mortality and fat

A number of separate studies have shown that people on a low fat diet increase their survival.  Cancer cells are now known to ‘load up’ with fat in order to spread. In particular it is saturated fat that drives cancer.

Go to: Saturated fat drives cancer

Heart disease risk and fat consumption

But the findings on cancer are quite different from those of heart disease. Here, two meta-analyses have shown that the culprit in cardiovascular disease may not be fat consumption after all; with sugar consumption and insulin causing inflammation in the arteries, and the inflammation causing the fat to ‘stick’ and cause restrictions. The Rainbow Diet is low in sugar.

The fact that fat consumption had little to do with cardiovascular risk was shown in a separate 2014 meta-study and another in 2010 – no difference was seen in cardiovascular risk between those consuming a high fat diet and those on a low fat diet

Go to – Meta-Study shows saturated fat has no influence on heart disease risk

Anti-inflammatory effects of Mediterranean Diet

The reasons for these findings revolve around inflammation and insulin control. However, gut bacteria also play a crucial role. Both olive oil and fish oils are known to increase levels of gut bacteria making anti-inflammatory molecules. A diverse microbiome is thus important.

New research has shown that the lack of food diversity the Paleo Diet increase increases highly inflammatory TMAO levels in the body, and endangers the health of the gut microbiome, whereas a Mediterranean Diet prompts a much more diverse and healthy gut microbiome.

Go to: The best foods for Gut health

Equally bad for you – there is research (2) showing that throwing handfuls of fruits into a blender heightens your intake of sugars (“as bad for you as drinking a can of soft drink”) and pushes up inflammatory insulin levels – but that also has nothing to do with the real Rainbow Diet either.

Go to: buy the best-selling book The Rainbow Diet and eat a Rainbow every day



  1. Effects on Health outcomes of a Mediterranean Diet with no restrictions on fat intakeBloomfield, Koeller, Greer et al
  2. Fruit sugar in juice as bad for you as fizzy soft drinks


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