The internet is awash with information on the best diets to follow — and navigating this maelstrom of tips and tricks can be daunting. One that frequently crops up in this space is the Mediterranean diet.
Inspired by the foods of sun-soaked and olive-rich countries such as Spain, Greece and Italy, this traditional diet has a reputation for being both delicious and healthy.
But according to UNESCO, the diet entails much more than just food intake: “[It] involves a set of skills, knowledge, rituals, symbols and traditions concerning crops, harvesting, fishing, animal husbandry, conservation, processing, cooking, and particularly the sharing and consumption of food.”
The Main Foods in the Mediterranean Diet
Though the exact approach and recipes may vary, the diet generally consists of a lot of fruits, vegetables and legumes, and red wine is also commonly drunk with food — in moderation.
More specifically, the main food in a Mediterranean diet should include fruits and vegetables (aim for two to three and at least four servings daily), whole grains (at least three ounces daily for a 2,000 calorie diet), and unsaturated plant fats like olive oil, according to the Mayo Clinic.
Also recommended is eating seafood, especially fish such as tuna and salmon, two to three times a week while avoiding deep-fried varieties, and includes four weekly servings of raw, unsalted nuts.
Foods Not Allowed in the Mediterranean Diet
If you are thinking about starting a Mediterranean diet, there are also some foods to avoid.
This includes treating sweets as occasional treats rather than daily staples, using red meat sparingly as more of a garnish, and steering clear of processed food and meat like buttery crackers and potato chips.
Alcohol consumption should be moderate, primarily focusing on red wine. Healthy fat alternatives such as olive oil are preferred over butter, and whole-fat dairy products, along with sugary drinks, including fruit juices, are to be consumed very rarely, promoting a pattern rich in whole foods and healthy fats.
Read More: Are Ultra-Processed Foods a Silent Killer?
Why Is the Mediterranean Diet So Healthy?
The cultural aspects of the diet – centered around traditional consumption of food and socialization – likely play a role in its health benefits in countries where it originated. Exercise is also a factor.
Simon Poole, a Mediterranean diet expert and author of The Real Mediterranean Diet, says it’s also possible to separate these aspects. One doesn’t necessarily need to change an entire lifestyle to derive benefits from the diet. Evidence shows that following these eating habits can have a real impact in a variety of ways, he says.
“You can look at the individual ingredients and run through all those vegetables, fruits, legumes, herbs, spices, nuts, olive oil, fish, and pinpoint health benefits," Poole says.
Taken together, they provide “excellent quality carbohydrates, fats, and proteins and high levels of vitamins, minerals, antioxidants, and more,” he adds. Also, consider common food ingredients that are being avoided in this diet: red meat, highly processed foods and added sugars. In a nutshell, yes, the Mediterranean diet is healthy! As such, health professionals often prescribe the diet to patients.
Read More: The Difference Between Dieting and Lasting Lifestyle Changes
How to Start a Mediterranean Diet
Switching to a diet of this kind may appear “revolutionary” for some at first, says Poole. But following it doesn’t have to be complicated and can always be done in steps.
“The first challenge is to really ramp up the colored vegetables in people's diets,” he says.
Next, try kicking processed foods from the menu and increasing the use of herbs, spices and extra virgin olive oil in meals. Reducing red meat and dairy consumption could follow. Thankfully, you can now find many easy-to-follow recipes online and in cookbooks.
Costs can be another potential barrier that puts people off. But Poole says it doesn’t have to come with a high price tag: “I think the key message is that it's not all expensive foods such as pistachios and pomegranates. It really is all about vegetables and cooking from scratch.”
Now that you know how healthy a Mediterranean diet is and how to start one, you may already be considering ways to manage a healthier lifestyle!
Read More: The Science of Forming Healthy Habits
Frequently Asked Questions About the Mediterranean Diet
Is the Mediterranean Diet Good for Diabetics?
As the Harvard School of Public Health notes, this diet can help decrease the risks of several chronic illnesses, such as diabetes. For example, it stands out for its comprehensive nutritional approach that not only targets glycemic control but also addresses various physio-pathological pathways involved in Type 2 Diabetes management and prevention.
Can You Lose Weight on the Mediterranean Diet?
Research shows the Mediterranean diet can help support weight loss and prevent weight gain, especially when combined with a lifestyle that includes physical activity. The diet's composition, emphasizing whole foods, healthy fats, and high fiber, creates a calorie deficit, which promotes weight loss.
Does the Mediterranean Diet Improve Mental Health?
Studies indicate adhering to a Mediterranean diet can improve depressive symptoms and quality of life, and potentially lowers the risk or severity of psychiatric disorders. For instance, young adults on the Mediterranean diet reported a decrease in depression scores from moderate to normal ranges and experienced less anxiety.
Is the Mediterranean Diet Low Carb?
While not an ultra-low-carb diet, the Mediterranean diet is recognized for its moderately low carbohydrate and higher fat content, emphasizing a balanced intake of vegetables, legumes, fruits, whole grains, olive oil, and fish. This distinguishes it from more restrictive ultra low-carb regimens and offers more flexiblility.
Is the Mediterranean Diet Anti Inflammatory?
The anti-inflammatory properties of the Mediterranean diet are well-documented, with studies noting its ability to reduce markers of inflammation. Food sources integral to the diet, such as olive oil and polyphenols, play a pivotal role in modulating immune responses, demonstrating the diet's ability to combat inflammation at a molecular level.
Read More: Is It Ever Too Late to Start Being Healthy?
Article Sources
Our writers at Discovermagazine.com use peer-reviewed studies and high-quality sources for our articles, and our editors review for scientific accuracy and editorial standards. Review the sources used below for this article:
The New York Times. The Mediterranean Diet Really Is That Good for You. Here’s Why
Unesco. Mediterranean diet
Mayo Clinic. Nutrition and healthy eating
U.S. News and World Report. Mediterranean Diet Do's & Don'ts
International journal of environmental research and public health. The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription
Harvard School of Public Health. Diet Review: Mediterranean Diet
Nutrition & diabetes. Adherence to a Mediterranean diet and long-term changes in weight and waist circumference in the EPIC-Italy cohort
Nutrients. Health Benefits of Mediterranean Diet
Stanford Medicine. Keto and Mediterranean diets both help manage diabetes, but one is easier to maintain
Biomedicines. Mediterranean Diet as a Tool to Combat Inflammation and Chronic Diseases. An Overview
This article was originally published on 20 Febrary, 20 2023 and has been updated with new information by Discover staff.
