The Mediterranean Diet and AMD: Is It the Best Choice for Eye Health?

When you’re first diagnosed with AMD, it’s natural to look for all the ways you can protect your vision. One thing you’ve probably heard about is the Mediterranean diet. Doctors, nutritionists, and plenty of articles will tell you it’s a top choice for protecting your eyes and slowing AMD progression. But what exactly is the Mediterranean diet? And, more importantly, is it truly the best diet for AMD—or could there be something even better?

Let’s dive in and unpack this diet a bit. I’ll share why it’s recommended, what the research says, and maybe throw in a bit of controversy to keep things interesting!

What Is the Mediterranean Diet?

In a nutshell, the Mediterranean diet is based on the traditional eating habits of people from countries around the Mediterranean Sea, like Greece and Italy. But what does that mean in practical terms?

Well, it’s rich in:

• Fresh fruits and vegetables

• Whole grains

• Nuts and seeds

• Lean proteins: Fish (like salmon), some poultry, and limited red meat.

• Healthy fats: Lots of olive oil!

  
  

Overall, it’s about whole, minimally processed foods, plus the occasional glass of red wine (if that’s your thing).

Why the Mediterranean Diet Is Recommended for AMD

So, why is everyone singing the praises of this diet for AMD? In short, it’s packed with nutrients and compounds that support eye health. For example:

• Antioxidants: Found in a variety of plant foods, these help fight oxidative stress, which can damage eye cells. Think of antioxidants as a shield that protects our eyes from harmful molecules.

• Omega-3 Fatty Acids: Found in fatty fish like salmon, these fats are great for reducing inflammation and promoting retinal health.

• Lutein and Zeaxanthin: These are specific antioxidants that are essential for eye health. They’re found in leafy greens, which are a staple of the Mediterranean diet.

  
  

With its focus on whole foods, the Mediterranean diet supports the overall health of our eyes—so it’s not surprising it’s recommended for people with AMD.

The Research Behind the Mediterranean Diet for AMD

Now, let’s get to the science. Research has shown that people who follow a Mediterranean-style diet have a lower risk of developing AMD and a slower progression if they already have it. Studies have found that the antioxidants, omega-3s, and anti-inflammatory foods in this diet help support eye health and may even slow down the ageing process of our eyes.

A few key studies showed that people who stick to the Mediterranean diet have a lower rate of AMD progression and healthier retinas overall. So there’s definitely solid research backing up this diet for eye health, which is why it’s so commonly recommended for AMD.

But Could There Be an Even Better Way to Eat for AMD?

Now, here’s where things get a little controversial. As beneficial as the Mediterranean diet is, it might not be ideal for everyone, especially if you’re looking to maximise eye health.

One potential pitfall? Some people eat a Mediterranean diet that is pretty high in grains and carbohydrates—think pasta, bread, and other grains that might make blood sugar spike. For those with blood sugar concerns, like people with prediabetes or insulin sensitivity, this could be less than ideal. We know that keeping blood sugar stable is important for our health overall, but it’s also crucial for our eyes.

Then, there’s the way the diet is often portrayed in the media. Sometimes, it’s “Mediterranean” in name only—recipes or meal plans might have a heavy dose of pasta, bread, and processed oils rather than the original focus on fresh, whole foods. Not all versions of the Mediterranean diet will give you the same benefits.

A Personalised Diet Might Be Even Better for Your Eyes

Here’s something to consider: The best diet for AMD might be one that’s uniquely tailored to you. While the Mediterranean diet offers a fantastic starting point, a more personalised approach—one that’s lower in carbs or focused on specific nutrients for you—might work even better. Working with a nutritional therapist is a great way to get guidance on this, so you’re eating in a way that truly supports your vision goals.

When I tailor a diet plan for someone, I can prioritise foods that stabilise blood sugar, incorporate plenty of eye-protective nutrients, and address individual needs or sensitivities. With the right adjustments, I can create an approach that’s even more effective than a one-size-fits-all diet.

So, Is the Mediterranean Diet Worth It?

Absolutely! It’s a fantastic, research-backed diet that can help protect your eyes and benefit your overall health. But if you’re ready to take things to the next level, a personalised diet that’s aligned with your specific needs may be even more powerful!

Ultimately, nutrition isn’t a one-size-fits-all solution. The Mediterranean diet can be a great place to start, but if you want to go further, a customised approach can lead to even better results for your eyes and well-being.

If you're ready to find out more about taking that step, contact me and we can chat!