Jeffrey Salazar
The Mediterranean diet is based on the traditional eating habits of countries bordering the Mediterranean Sea, including Greece, Italy, Spain, France, Morocco, Egypt, and Lebanon. It is not a restrictive diet but rather a way of eating that emphasizes plant-based foods, whole grains, fruits, vegetables, legumes, nuts, and olive oil, with moderate consumption of fish, poultry, eggs, dairy, and wine. The Mediterranean diet is associated with numerous health benefits, particularly improved heart health, weight management, reduced risk of certain cancers, and improved cognitive function.
| Characteristics | Values |
|---|---|
| Countries | Greece, Italy, Spain, Morocco, Egypt, Lebanon, France, and Syria |
| Eating Style | Focus on traditional foods, not a restrictive diet |
| Food Groups | Plant-based, fruits, vegetables, whole grains, legumes, nuts, seeds, seafood, poultry, eggs, dairy, olive oil |
| Food Groups (Limited) | Red meat, sweets, processed meats |
| Alcohol | Moderate consumption of wine |
| Lifestyle | Emphasis on physical activity and social gatherings |
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What You'll Learn
Greece, Italy, and Southern European countries
The Mediterranean diet refers to the traditional food cultures of the countries that surround the Mediterranean Sea. This includes Greece, Italy, Spain, Morocco, Egypt, and Lebanon. The Mediterranean diet is not a rigid set of rules, but rather a way of eating that emphasizes plant-based foods and healthy fats. Common foods include fruits, vegetables, whole grains, legumes, nuts, seeds, and extra virgin olive oil.
Greece and Italy, in particular, have been closely associated with the Mediterranean diet. The diet was first proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys, who took inspiration from the eating habits and traditional food of Crete, much of the rest of Greece, and southern Italy as observed in the early 1960s. The longevity of the inhabitants of Crete has been linked to their daily diet, which includes a high intake of "Omega-3 fatty acids," a substance that is lacking in the diets of most other developed societies.
The Greek Mediterranean diet consists mainly of olive oil, cereals, fresh or dried fruit and vegetables, a moderate amount of fish, dairy, and meat, as well as a variety of condiments and spices, all accompanied by wine or infusions. It is not merely a diet, but a way of life that promotes social interaction through communal meals, which are the cornerstone of social customs and festive events. The Mediterranean Diet has been recognized by UNESCO as an Intangible Cultural Heritage of Greece, along with Italy, Spain, and Morocco.
In Italy, the Mediterranean diet may differ between the northern, central, and southern regions of the country. In northern and central Italy, lard and butter are commonly used in cooking, while olive oil is reserved for dressing salads and cooked vegetables. In southern Italy, the Mediterranean diet observed by Ancel and Margaret Keys in the early 1960s may be more similar to that of Greece and Crete.
The Mediterranean diet is associated with many health benefits, primarily related to heart health. People living in Mediterranean countries tend to consume relatively high amounts of fat, yet they have far lower rates of cardiovascular disease than in countries such as the United States, where similar levels of fat consumption are found. The diet has also been linked to a reduced risk of coronary artery disease (CAD) and a lower risk of hypertension and other cardiovascular diseases. The American Heart Association and American Diabetes Association have recommended the Mediterranean diet as a healthy dietary pattern that may reduce the risk of cardiovascular diseases and type 2 diabetes, respectively.
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North African and Middle Eastern countries
The Mediterranean diet is inspired by the eating habits and traditional food of the countries bordering the Mediterranean Sea, including Greece, Italy, Spain, France, Morocco, Egypt, and Lebanon. It emphasizes plant-based foods, whole grains, fruits, vegetables, legumes, nuts, and healthy fats like olive oil, while incorporating moderate amounts of fish, poultry, eggs, dairy, and red wine. Red meat, processed meat, refined carbohydrates, and sweets are consumed sparingly.
In North African and Middle Eastern countries, the Mediterranean diet may vary due to cultural and culinary traditions. For example, in these regions, sheep's tail fat and rendered butter (samna) are traditional staple fats instead of olive oil. However, the basic principles of the Mediterranean diet can still be applied by emphasizing plant-based options and healthy fats while incorporating lean protein sources and moderate amounts of other animal products.
The Mediterranean diet in North African and Middle Eastern countries may include an abundance of whole grains such as couscous, bulgur wheat, and quinoa, which are commonly used in the region. Pulses such as chickpeas, lentils, and beans are also staple ingredients that align with the Mediterranean diet's emphasis on plant-based proteins. The region's cuisine often features a variety of vegetables, including eggplants, zucchini, bell peppers, and leafy greens, which are key components of the Mediterranean diet.
Fresh fruits such as dates, figs, apricots, and citrus fruits are commonly consumed in North African and Middle Eastern countries and align perfectly with the Mediterranean diet's emphasis on fruit intake. Additionally, nuts and seeds, such as almonds, pistachios, and sesame seeds, are often used in the region's cuisine and are a healthy addition to the Mediterranean diet. While olive oil may not be the primary cooking fat in these regions, it can still be incorporated by using it as a dressing or flavour enhancer.
For animal-based proteins, the Mediterranean diet's principles of moderation and lean options apply. Fish, such as sardines, tuna, and salmon, can be a part of the diet in North African and Middle Eastern countries, although the availability and variety may differ. Poultry, eggs, and low-fat dairy products can also be incorporated in moderate amounts, as per the Mediterranean diet guidelines. It is important to note that the specific foods and preparations may vary across North African and Middle Eastern countries, but by focusing on plant-based options, healthy fats, and moderate portions of animal products, the Mediterranean diet's principles can be adapted to align with the region's culinary traditions.
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France and Spain
The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France and Spain. The diet was first proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys, inspired by the eating habits and traditional food of Crete, much of the rest of Greece, and southern Italy.
The Mediterranean diet is not a rigid set of rules but a flexible guideline that emphasizes eating nutrient-dense foods. It is characterized by a high intake of olive oil, fruits, vegetables, whole grains, legumes, nuts, and seeds. It includes moderate amounts of fish, poultry, eggs, dairy, and red wine, while limiting red meat, processed meat, refined carbohydrates, and sweets.
In Spain, the Mediterranean diet is not a fad or a conscious choice but a way of life passed down through generations. Spaniards consume more olive oil per person than any other country, and it is an essential ingredient in their cuisine. A typical breakfast in Spain includes whole-grain bread topped with extra virgin olive oil and fresh tomato, sometimes with cured ham. Other staples of the Spanish Mediterranean diet include fresh seafood and an abundance of fruits and vegetables. Wine is also an integral part of the diet, with Spaniards typically enjoying one to two glasses of wine with their meals.
France is also influenced by the Mediterranean diet, particularly in the southern regions bordering the Mediterranean Sea. While olive oil is not as prominent in French cuisine as in Spain, it is still used in cooking and baking. The French paradox refers to the paradoxical observation that the French tend to consume relatively high amounts of fat, yet have lower rates of cardiovascular disease compared to countries with similar fat consumption, such as the United States.
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Lebanon, Syria, and Egypt
The Mediterranean diet refers to the traditional food cultures of the countries that surround the Mediterranean Sea. It is not a restrictive diet, but rather a way of eating that emphasises plant foods, incorporates some animal foods—especially fish—and includes sweets, red meat, and processed meats sparingly. The Mediterranean diet is associated with cultures that emphasise health through more than just food, including physical activity, social gatherings, and moderate wine consumption with meals.
Lebanon
Lebanon is a small middle-income country on the Eastern shore of the Mediterranean Sea. Lebanese cuisine is part of the culinary tradition of the Eastern Mediterranean and has ancient roots, with dishes that can be traced back thousands of years to eras of Phoenician, Persian, Egyptian, Neo-Babylonian, Roman, Greek, Byzantine, Arab, and Ottoman rule. Lebanese cuisine is characterised by the consumption of dried fruits, such as raisins, figs, dates, apricots, and apples, which are typically consumed as snacks or used in bakery and confectionery. Dairy products, such as yogurt, strained yogurt (labneh), and white cheese in brine, are also consumed in large quantities. In Lebanon, vegetables are often eaten raw, pickled, or cooked, and dishes are often seasoned with salt and lemon juice. Chickpeas and parsley are staples of the Lebanese diet, and many dishes are eaten with flatbread. Lebanese cuisine also varies by region; South Lebanon is famous for its kibbe, the Beqaa Valley for its meat pastries (such as sfiha), and north Lebanon and Saida (Sidon) for its sweets.
Syria
Syria is one of the countries of the Levant, a region in the Eastern Mediterranean basin, that traditionally consumes large quantities of dairy products and fermented milk products. Syria has also influenced Lebanese cuisine; muhammara, a hot pepper dip, originates from Aleppo, Syria, and is found in Levantine and Turkish cuisines.
Egypt
Egypt is another country in the Eastern Mediterranean region that has influenced Lebanese cuisine. Egyptian rule over Lebanon, along with Persian, Neo-Babylonian, Roman, Greek, Byzantine, Arab, and Ottoman civilisations, has contributed to the ancient roots of Lebanese cuisine.
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Crete
The Mediterranean diet is inspired by the eating habits and traditional foods of countries surrounding the Mediterranean Sea, including Greece, Italy, Spain, France, Morocco, Egypt, and Lebanon. The diet was first proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys, who drew inspiration from the traditional food of Crete, much of the rest of Greece, and southern Italy.
Cretan Dietary Habits
Cretan cuisine has remained largely unchanged for centuries, deriving influence from neighbouring Greece, as well as past occupiers such as Venice and Turkey. However, Crete has developed its own distinct culinary traditions.
Fresh, healthy vegetables, whole grains, herbs, and a small amount of meat are staples of the Cretan diet. Cretans consume a variety of vegetables, including green beans, potatoes, zucchini, tomatoes, and onions cooked in olive oil, as well as cabbage, lettuce, carrots, cucumbers, peppers, and wild greens. They also enjoy legumes such as beans and lentils, which provide a good source of protein and fibre. Bread is an essential part of every meal, especially whole grain bread, and is often dipped in olive oil or used to scoop food.
Cretans also consume dairy products, including cheese and yogurt. Myzithra, xinomyzithra, and staka are popular soft, ricotta-like cheeses used in various dishes and desserts. Meat consumption is moderate, with a focus on sheep and goat meat, while pork is traditionally eaten during Christmas and cured in salt and vinegar, known as apaki.
Olive Oil and Herbs
Olive oil is a fundamental element of the Cretan diet, used generously in cooking, frying, and baking. Cretans hold the world record for olive oil consumption, with 21 litres consumed per person per year. The island of Crete is covered with olive groves, some of which date back over 3,000 years.
Herbs play a significant role in Cretan cuisine, with marjoram, thyme, oregano, fennel, and rosemary enhancing the flavour of dishes and providing health benefits. Thyme honey, known for its antimicrobial properties, is used to sweeten desserts and drinks, and is considered a cure-all by locals.
Social Aspects of Eating
In Crete, meals are often shared with friends and family, and dining is a social and relaxed experience. Rakokazana, for instance, are feasts organised around cauldrons where raki is distilled, providing an opportunity for celebration and community gathering.
Health Benefits
The Mediterranean diet, as exemplified by Crete, has been associated with numerous health benefits, particularly related to heart health. Research has shown that the Cretan diet, with its emphasis on plant-based foods, healthy fats, and moderate consumption of meat and sweets, contributes to lower rates of cardiovascular disease and improved overall health.
Thus, the Cretan diet, as a variation of the Mediterranean diet, showcases a traditional way of eating that promotes health and well-being through fresh, nutritious foods, social connections, and a balanced approach to dining.
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Frequently asked questions
The Mediterranean diet refers to the traditional food cultures of the countries that surround the Mediterranean Sea, including Greece, Italy, Spain, Morocco, Egypt, Lebanon, France, and Syria.
Staples of the Mediterranean diet include fruits and vegetables, whole grains, legumes, seafood, nuts, and olive oil. In lesser amounts, poultry, eggs, cheese, and dairy are consumed. Red meat, processed meats, sweets, and alcohol are consumed sparingly.
The Mediterranean diet is associated with many health benefits, primarily those related to heart health and a reduced risk of chronic diseases. It is also linked to lower rates of cardiovascular disease and improved brain health.
Unlike some diets, the Mediterranean diet does not have strict requirements or restrictions. It is a traditional eating lifestyle that offers flexibility and emphasizes eating nutrient-dense foods. It is often described as a way of life that includes physical activity, social gatherings, and relaxation.
