Mediterranean Diet - A Beginner’s Guide
What is the Mediterranean diet?
The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. Some research has suggested that people living in these regions tend to be healthier and have a lower risk of many chronic conditions, compared with people who follow a standard Westernised diet. Typically found in countries like USA and UK.
It typically encourages people to:
consume more:
fruits
vegetables
whole grains
legumes
nuts and seeds
heart-healthy fats
consume less:
processed foods
added sugars
refined grains
limit alcohol consumption
Research has indicated that the Mediterranean diet can:
promote weight loss
help prevent heart attacks, stroke, and type 2 diabetes
reduce the risk of premature death
For this reason, the Mediterranean diet is a suitable option for those looking to improve their health and protect against chronic disease. Features of a Mediterranean lifestyle that may also benefit a person’s health include:
sharing meals with others, without distraction from screens and other devices
Consuming red wine in small servings, with a meal, and not every day
Flavouring foods with herbs and spices rather than salt
Foods to eat
It is difficult to define which foods belong to the Mediterranean diet, partly because there’s variation between countries. Overall, however, the diet:
is high in healthy plant foods
is low in animal products and meat
includes fish and seafood at least twice a week
You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added (or hidden) sugar and sodium. You can base your diet on these foods:
Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches (a note of caution if your are considering managing erratic sugar spikes and subsequent better diabetes management)
Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
Poultry: chicken, duck, turkey
Eggs: chicken, quail, and duck eggs
Dairy: cheese, yogurt, milk
Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil
Foods to limit
Foods to limit on a Mediterranean diet include:
Added sugar: added sugar is found in many foods but especially high in fizzy drinks, sweets, ice cream, table sugar, syrup, and baked goods
Refined grains: white bread, pasta, tortillas, chips, crackers
Trans fats: found in margarine, fried foods, and other processed foods
Processed meat: processed sausages, hot dogs, deli meats, beef jerky
Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars
Beverages
Drinks to include are:
water (fizzy or still)
coffee and tea are also suitable, but with limited sugar or cream
small to moderate amounts of red wine, and only alongside a meal
fresh fruit juices without added sugar (again a note of caution when managing diabetes)
Drinks to limit:
beer and spirits
sugar-sweetened beverages, such as fizzy drinks and ultra-processed smoothies which are high in added sugar
fruit juices with added sugar
There’s usually no need to count calories or track macronutrients (protein, fat, and carbs) on the Mediterranean diet, unless you are managing your glucose levels. But, it is essential to consume all food in moderation.
Healthy snacks
If you start feeling hungry between meals, there are plenty of healthy snack options, such as:
a handful of nuts
a piece of fruit (be mindful that some fruits are better than others when managing blood sugar levels)
baby carrots with hummus
mixed berries
grapes (be mindful that grapes have been engineered over time to be ever more sweeter [think of ‘cotton candy’ grapes] and so a mindful consideration when managing blood sugar levels)
Greek yogurt
hard-boiled egg with salt and pepper
apple slices with almond butter
sliced peppers with a greek yoghurt dip
cottage cheese with fresh fruit
chia pudding
Eating out
Many restaurants serve foods that fit in with the Mediterranean diet.
Here are some tips to help adapt dishes when you’re eating out:
1. Choose fish or seafood as your main dish.
2. Ask for grilled foods rather than fried, where possible.
3. Ask the server if your food can be cooked in olive oil.
4. Choose whole grain bread, with olive oil instead of butter.
5. Add vegetables to your order.
Shopping list
When shopping, opt for nutrient-dense foods, such as fruits, vegetables, nuts, seeds, legumes, and whole grains. Here are some basic Mediterranean diet items to add to your shopping list:
Vegetables: carrots, onions, broccoli, spinach, kale, garlic, courgette, mushrooms
Frozen veggies: peas, carrots, broccoli, mixed vegetables
Tubers: potatoes, sweet potatoes
Fruits: apples, bananas, oranges, grapes, melons, peaches, pears, strawberries, blueberries
Grains: whole grain bread, whole grain pasta, quinoa, brown rice, oats
Legumes: lentils, chickpeas, black beans, kidney beans
Nuts: almonds, walnuts, cashews, pistachios, macadamia nuts (consider any nut allergies)
Seeds: sunflower seeds, pumpkin seeds, chia seeds, hemp seeds
Condiments: sea salt, pepper, tumeric, cinnamon, cayenne pepper, oregano
Seafood: salmon, sardines, mackerel, trout, prawns, mussels (consider any seafood allergies)
Dairy products: Greek yogurt, yogurt, milk (consider any lactose intolerances)
Poultry: chicken, duck, turkey
Eggs: chicken, quail, and duck eggs
Healthy fats: extra virgin olive oil, olives, avocados, avocado oil, flaxseed oil
Potential benefits of a Mediterranean diet
The Mediterranean diet has been linked to a long list of health benefits.
Helps with weight loss
Research has not confirmed that following a Mediterranean diet will cause a person to lose weight. However, studies have suggested it may be a good long-term option for people seeking to manage their weight. Data for people who followed the diet for 5 years indicated they were less likely to gain excess weight than those on other diets.
Benefits include:
plenty of variety means the diet is not restrictive and therefore easy to maintain
high fibre levels means a person is more likely to feel satisfied for longer and less likely to snack
the healthy fats are less likely to cause heart problems linked to obesity
Promotes heart health
In 2021, for instance, some researchers compared the effects of the Mediterranean diet with those of a low fat diet. They concluded that the Mediterranean diet was more effective at slowing the progression of plaque build-up in the arteries. Plaque build-up is a major risk factor for heart disease.
Supports healthy blood sugar levels
The Mediterranean diet may help stabilise blood sugar levels and protect against type 2 diabetes. Studies have suggested that it may:
reduce fasting blood sugar levels
improve levels of HbA1c, a marker used to measure long-term glucose levels
decrease insulin resistance, which stops the body from using insulin to regulate blood sugar levels effectively
Protects brain function
The Mediterranean diet may benefit brain health and prevent cognitive decline as you get older. One study found a possible link between following a Mediterranean diet, improved memory, and reductions in several risk factors for Alzheimer’s disease. A large review also linked the Mediterranean diet to improvements in cognitive function, memory, attention, and processing speed in healthy older adults.
Is the Mediterranean diet anti-inflammatory?
In a 2018 study researchers found that not following the Mediterranean diet, or not following it consistently, was associated with higher markers of inflammation in the blood. That’s because many of the foods included in this diet are known to be anti-inflammatory. That said, other research suggests that more study is needed to determine its impact on various types of inflammation and diseases.
In summary
There is no single Mediterranean diet, but general guidelines suggest focusing on healthy plant foods and a moderate intake of dairy products and fish or seafood. The diet does not include highly processed foods, such as sweets and processed meats. The Mediterranean diet may have numerous health benefits. For instance, it may help prevent weight gain, stabilise blood sugar levels, promote heart health, and enhance brain function. One reason the Mediterranean diet can benefit your health is that it provides a balance of nutrients and is adaptable and easy to stick to.
Extracts taken from Marie Lorraine Johnson MS, RD, CPT & Kris Gunnars from https://www.healthline.com