Dante Carrillo
The Mediterranean diet is a healthy way of eating that is based on the traditional foods of countries such as Italy and Greece. It is not restrictive and does not cut out any food groups. Instead, it provides guidelines on what to include in your meals, emphasising whole foods, fruits, vegetables, whole grains, legumes, fish, nuts, seeds, cheese, fermented dairy, eggs, and a small amount of red wine. When it comes to cream cheese, while it is not a traditional Mediterranean food, the diet does not restrict it completely. The key is moderation and making simple swaps, such as opting for lower-fat cheese options like halloumi or feta, or choosing a Mediterranean cream cheese substitute like labne, a yogurt-cheese made from strained Greek yogurt with a similar taste and texture to cream cheese.
| Characteristics | Values |
|---|---|
| Is cream cheese allowed on the Mediterranean diet? | Cream cheese is not encouraged on the Mediterranean diet. However, it is not entirely off the table. It is recommended to consume it in moderation and occasionally. |
| Mediterranean diet philosophy | The Mediterranean diet is not about restrictions but about pursuing healthy foods. It is flexible and does not cut out entire food groups. |
| Recommended foods | Whole grains, beans, legumes, nuts, seeds, fruits, vegetables, fish, poultry, dairy, fermented dairy, eggs, and olive oil. |
| Dairy recommendations | Dairy is allowed in moderation. It is recommended to choose low-fat dairy products like Greek yogurt, cottage cheese, and cream cheese. |
| Cheese recommendations | A variety of unprocessed cheeses like feta, halloumi, Parmesan, and ricotta are encouraged in moderation. Strong-flavored cheeses can add flavor to dishes while using smaller amounts. |
| Alternatives to cream cheese | Lower-fat cream cheese alternatives like Neufchatel or Mediterranean substitutes like labne, a yogurt-cheese made from strained Greek yogurt, are recommended. |
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What You'll Learn
Cream cheese alternatives
The Mediterranean diet is a healthy way of eating that is based on the traditional foods of countries like Italy and Greece. It involves eating a lot of fruits, vegetables, nuts, legumes, fish, poultry, and dairy, while cutting back on sugar and red meat. This diet is not about strict rules but rather guidelines, allowing for flexibility and the occasional treat.
Cream cheese is a high-calorie food with a rich, creamy texture and tangy taste. While it is not inherently unhealthy, it is high in fat and calories, so those following a Mediterranean diet or seeking healthier alternatives may want to opt for substitutes. Here are some alternatives to cream cheese that can be used in similar ways:
Greek Yogurt
Greek yogurt has a similar tangy taste to cream cheese and is an excellent source of protein, calcium, and vitamin B12. It can be used in a 1:1 ratio as a substitute in dips, spreads, frostings, and baked goods. Straining Greek yogurt overnight with a cheesecloth can thicken it to better resemble the texture and consistency of cream cheese.
Neufchâtel
This soft and slightly crumbly cheese, which originated in Normandy, France, is lower in fat and calories than cream cheese while still providing calcium, phosphorus, and protein. It can be used as a 1:1 substitute in most recipes, including cheesecake, frosting, sauces, and spreads. However, its grainier texture may slightly alter the final product's flavour.
Mascarpone
Mascarpone is an Italian cheese made from heavy cream with a similar taste and texture to cream cheese. It is slightly sweeter and has about twice the fat content. It works well as a 1:1 substitute in most recipes, but due to its higher fat content, it should be saved for special occasions if watching calorie intake.
Sour Cream
Sour cream shares a tangy flavour with cream cheese and is lower in calories. It can be used as a 1:1 substitute in recipes and adds a creamy texture to baked goods like cheesecakes.
Silken Tofu
For a vegan option, silken tofu is a fantastic substitute for cream cheese, especially in recipes like cheesecakes and bagel spreads, as it has a soft and creamy texture. It is highly nutritious, providing protein, manganese, selenium, and calcium.
Cottage Cheese
Cottage cheese is lower in fat than cream cheese but has a chunkier texture, so it may need to be pureed before using it in recipes. When baking or cooking, adding heavy cream or half-and-half can provide the necessary thickness.
Hummus
Hummus has a similar texture to cream cheese, making it a good substitute for spreads. It is dairy-free, vegan, and an excellent source of protein, fibre, and micronutrients. However, it is not suitable for sweet items like frosting or cheesecake.
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Mediterranean diet flexibility
The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. It is rich in fruits, vegetables, whole grains, and heart-healthy fats, and is both delicious and nutritious. There are no concrete rules for following the 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 candies and processed meats.
The Mediterranean diet is a very flexible and relaxed way of eating. It is more about actively pursuing foods than avoiding them. There are no foods that are entirely off the table; it is more about eating certain things less frequently. This flexibility makes it easier to stick to and is one of the reasons why it is so popular. The Mediterranean diet is the only one that participants regularly continued eating long after studies were over.
The diet is also adaptable and can be tailored to individual needs and preferences. For example, you can adjust portion sizes and specific food choices and add snacks as desired. A dietitian can help you modify your approach based on your medical history, underlying conditions, allergies, and preferences.
One simple way to start eating a Mediterranean diet is to make swaps for foods you already eat. For example, you could swap a bagel with cream cheese for a whole wheat bagel with hummus, or swap a cheeseburger and fries for a lettuce wrap with a black bean burger and baked sweet potato bites. Over time, you can think about adding more vegetables to your meals.
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Dairy intake guidelines
Dairy products are allowed in moderation as part of the Mediterranean diet. This includes milk, cheese, yoghurt, and other fermented dairy products.
The Mediterranean diet is not about restriction, but rather about making healthier choices and pursuing certain foods. It is based on the traditional eating habits of countries such as Italy and Greece and has been rated as the top overall diet for health.
Dairy products are included in the fifth tier of the Mediterranean diet pyramid, which represents the smallest portion sizes. It is recommended that you consume dairy daily to weekly, with a limit of one serving of cheese per day. Lower-fat dairy products, such as Greek yoghurt, cottage cheese, and cream cheese, are preferable.
When choosing cheese, opt for unprocessed varieties such as feta, Brie, cotija, Swiss, halloumi, ricotta, manchego, Cheddar, or Parmesan. These cheeses can be enjoyed as snacks, salad toppings, or flavour enhancers for meals. Strong-flavoured cheeses like feta or Parmesan can add a lot of flavour to dishes, even in small amounts. However, they tend to be higher in sodium, so choose lower-sodium options if you are sensitive to salt. Additionally, try to limit highly-processed cheeses, like American cheese.
Yoghurt is another recommended dairy option, especially plain, fermented, and Greek varieties. Avoid high-added-sugar, flavoured yoghurts, as excessive sugar consumption can negatively impact your health over time. Instead, sweeten plain yoghurt with naturally sweet foods like fruit to help satisfy sugar cravings.
In addition to dairy, the Mediterranean diet emphasises the consumption of whole grains, beans, legumes, nuts, seeds, fruits, vegetables, fish, poultry, eggs, and healthy oils like olive oil. It is also worth noting that the Mediterranean diet allows for the occasional indulgence in treats and desserts, as enjoying food with loved ones is considered an important aspect of this lifestyle.
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Health benefits of the Mediterranean diet
The Mediterranean diet is a plant-based diet that focuses on lean meats, poultry, fish, fruits, vegetables, whole grains, nuts, legumes, and heart-healthy fats. It is associated with numerous health benefits.
One of the key health benefits of the Mediterranean diet is its positive impact on heart health. Numerous studies, including the PREDIMED study, have found that following this diet can reduce the risk of heart disease, lower cholesterol, and improve overall heart health. The diet's emphasis on unsaturated fats, such as olive oil, instead of saturated and trans fats, is particularly beneficial for heart health.
The Mediterranean diet has also been linked to a reduced risk of developing chronic diseases, including type 2 diabetes, certain cancers, and breast cancer. The high intake of dietary antioxidants in this diet may contribute to its beneficial effects against coronary heart disease and other chronic conditions. Additionally, the Mediterranean diet may help curb cognitive decline and reduce the risk of Alzheimer's disease.
Following the Mediterranean diet can also support weight loss. By emphasizing healthy, whole foods and reducing the intake of processed foods, sugar, and refined carbohydrates, this diet can promote a healthier body weight.
The Mediterranean diet is not just about the food; it's also about enjoying meals with loved ones. This social aspect of eating is an important part of the Mediterranean lifestyle and can contribute to overall well-being.
To start eating the Mediterranean way, one can make simple swaps. For example, instead of a bagel with cream cheese, opt for a whole wheat bagel with hummus. Over time, more changes can be incorporated, such as switching from red meat to ground chicken or plant-based alternatives like black bean burgers.
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How to transition to a Mediterranean diet
The Mediterranean diet is a way of eating that emphasises whole foods and regular physical activity, rather than a strict meal plan. It is based on the traditional way of eating in countries that border the Mediterranean Sea, such as Italy, Greece, Spain, and France. The diet is rich in fibre, healthy fats, lean proteins, and low in added sugars. It includes an abundance of plant foods like fruits, vegetables, whole grains, nuts, and legumes, which are minimally processed, seasonally fresh, and grown locally. Fish is the main source of protein, and red meat is consumed very rarely. The diet also includes low to moderate amounts of wine, usually with meals.
Transitioning to the Mediterranean diet can be done by making small, gradual changes to your eating habits and patterns. Here are some tips to help you transition:
- Make simple swaps: For example, change butter and vegetable oil for olive oil, swap white bread for whole wheat bread, and trade fried potatoes for baked potatoes.
- Add more vegetables: Start dinner with a salad or some steamed vegetables, or add a vegetable to every meal.
- Include healthy fats: Consume healthy amounts of olive oil and nuts like almonds and walnuts.
- Choose lean proteins: Opt for fish, poultry, and low-fat dairy like skim milk and low-fat yoghurt instead of red meat and highly-processed foods.
- Reduce added sugars: Eat fresh fruit for dessert, and limit sweets containing added sugars or honey to a few times a week.
- Practice moderation: The Mediterranean diet is about guidelines rather than strict rules. It's okay to occasionally indulge in treats and foods you love, even if they are not the healthiest choices.
Remember, the Mediterranean diet is easily customisable and can be tailored to your preferences and needs. Making these simple changes can help you incorporate the delicious and healthy foods of the Mediterranean diet into your daily routine.
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Frequently asked questions
Cream cheese is not encouraged on the Mediterranean diet, but it's not entirely off-limits. The Mediterranean diet is based on guidelines rather than strict rules. It recommends eating whole foods and encourages the consumption of fruits, vegetables, whole grains, legumes, fish, nuts, seeds, cheese, fermented dairy, eggs, and a small amount of red wine.
Some alternatives to cream cheese that are more in line with the Mediterranean diet include lower-fat options like halloumi or feta cheese, Greek yogurt, cottage cheese, and a Mediterranean cream cheese substitute called labne, made from strained Greek yogurt and other pure dairy sources and bacteria.
One of the simplest ways to start eating a Mediterranean diet is to make swaps for foods you already eat. For example, if you eat a bagel with cream cheese every morning, you could swap out the bagel for a whole wheat bagel, and the cream cheese for hummus. You can also incorporate more vegetables into your meals, like having carrot sticks on the side with scrambled eggs.
