Brenda Khan
The European diet has evolved over the centuries, influenced by trade, colonization, and cultural exchanges. Before the widespread availability of sugar, the European diet varied across regions and social classes. In Northern Europe, the traditional diet was high in protein, mainly from meat and dairy products, with a lower intake of whole grains, fruits, and vegetables. In contrast, the Mediterranean diet in countries like Germany and those bordering the Mediterranean Sea included lower meat consumption. Cereals, pulses, and peas were common among the lower classes, while the wealthy had greater access to meat and fine wheat flour. Sugarcane, originating in India and introduced to Europe through the Crusades, was initially a luxury commodity in medieval Europe, valued alongside spices and musk. It was considered a medicine and was very expensive, with only the wealthy nobility and royalty able to afford it.
| Characteristics | Values |
|---|---|
| Whole foods | High |
| Processed foods | Low |
| Meat | High |
| Dairy | High |
| Vegetables | High |
| Fruits | Low |
| Grains | Low |
| Fast food | Low |
| Dining out | Low |
| Snacks | Fruits, veggies with hummus, nuts |
| Salt | Low |
| Sugar | Low |
| Additives | Low |
| Obesity | Low |
| Social eating | High |
| Portion size | Large |
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What You'll Learn
Meat, poultry, fish, vegetables, starch, and dairy
Meat
Meat has been a staple of the Northern European diet for centuries, with hunting providing lean meat for the table. Meat was also provided by free-ranging animals raised on the hoof, such as cows, sheep, and goats. In Lapland and other tundra areas, reindeer were also a source of meat. The meat was generally much leaner than it is today, as modern meat contains more fat due to antibiotics, growth hormones, and other substances designed to keep the animal healthy.
Poultry
Poultry was also consumed in Northern Europe, as evidenced by its inclusion in traditional dishes like the "ploughman's lunch," which includes chicken or rabbit.
Fish
Fish and seafood were also abundant in the Northern European diet, especially trout and salmon. Fishing took place in the great rivers and the sea, and the fish was often preserved by drying, salting, and smoking.
Vegetables
The Northern European diet included a small variety of green leafy plant foods such as carrots, kales, nettles, and parsnips. Root vegetables, such as potatoes, were also commonly consumed.
Starch
The Northern European diet included natural cereal grains such as einkorn, emmer wheat, barley, rye, and oats, which were prepared into porridges, pottages, soups, and breads. Bread was a staple food, and it was often served with meals or used to make sandwiches for lunch. Potatoes were also a common source of starch, though they were introduced to Ireland in the 17th century and were not originally native to Europe.
Dairy
Dairy products were also a significant part of the Northern European diet, with milk and milk products being consumed regularly. Milk was often drunk with meals, and it was also used in the preparation of other dishes, such as porridge. Cheese was also a common food item, especially in the traditional "ploughman's lunch."
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Beer and ale
The word "beer" has debated etymology, with three main theories. Firstly, it may originate in Proto-Germanic *beuzą, which may be related to the Proto-Indo-European *bʰeusóm, meaning "brewer's yeast, beer dregs". Secondly, it may be related to the word "barley", a key ingredient in beer brewing. Thirdly, it may have been borrowed from the Latin "bibere", meaning "to drink".
In the late Middle Ages, when hopped ale from Europe was imported into Britain, it was described as "beer" to differentiate it from the British unhopped ale. This hopped ale later became known simply as "ale", with the meaning of "beer" expanding to cover both hopped and unhopped varieties.
Beer is typically made from a mixture of starch sources, with a secondary carbohydrate source such as maize, rice, wheat, or sugar. Water is the main ingredient, accounting for 93% of beer's weight. The mineral properties of the water used can influence the finished taste of the beer, with certain beers benefiting from the mineral content of the water in their region of origin, such as stouts in Dublin and Pilsners in the Plzeň Region.
In addition to hops, which contribute bitterness and balance the sweetness of the malt, a variety of ingredients can be used to flavour beer. These include aromatic herbs, berries, and even wormwood, which can be combined into a flavouring mixture known as gruit.
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Honey as a sweetener
Honey has been used since ancient times as a sweetener and for its medicinal properties. It is composed primarily of water and two sugars: fructose and glucose. Fructose is sweeter than glucose, so a smaller amount of honey may be used to achieve the same level of sweetness as sugar. Honey is typically consumed in liquid form and can range in colour from pale yellow to dark brown.
Honey is generally less processed than refined sugar, with manufacturers usually only pasteurizing it before use. Raw honey is also edible. Honey is also a source of carbohydrates, which are mainly in the form of simple sugars. It also contains vitamins and minerals, such as potassium, calcium, zinc, and vitamin C, as well as antioxidants. However, these are not present in significant amounts, so it should not be considered a major source of these nutrients.
Honey has a lower glycemic index than table sugar, meaning it raises blood sugar levels more slowly. This may be beneficial for people with diabetes, who need to monitor their blood sugar levels. However, honey can still spike blood sugar levels and should be used sparingly, especially for those with health concerns such as diabetes, heart disease, or obesity.
Honey has been associated with various health benefits, including wound healing, cough suppression, and allergy relief. It is also believed to have anti-inflammatory and antimicrobial properties. However, it is important to note that honey is not considered a health food, and excessive consumption can lead to negative health effects similar to those of sugar, including weight gain and an increased risk of certain health conditions, like obesity and heart disease.
When deciding between honey and sugar as a sweetener, it is essential to consider your specific health needs and concerns. Both sweeteners have their unique characteristics and potential benefits, but they should be consumed in moderation as part of a balanced diet.
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Expensive imports
The traditional European diet, especially in the North, consisted of a variety of porridges, pottages, soups, and breads made from natural cereal grains like einkorn, emmer wheat, barley, rye, and oats. Meat, poultry, and fish were also common, along with dairy products, root vegetables, and some fruits.
Before the introduction of the potato to Ireland in the 17th century, the Irish diet consisted mainly of milk, cheese, meat, cereals, and some vegetables. The potato then became a staple food in Ireland, contributing to population growth on the island. However, the reliance on potatoes also led to major famines when crops failed.
In Northern Europe, the Neolithic diet included lentils and peas as the predominant pulses, and linseed was the major oil plant. Hunting provided lean meat, and free-range meat was also consumed.
While sugar was not a prominent part of the traditional European diet, honey was used as a sweetener, and fruits provided natural sugars. Expensive imports of sugar from the Mediterranean region and later from the colonies in the Americas may have been used to sweeten certain dishes or treats, but it was not a common ingredient in everyday meals.
The Mediterranean regions of Europe, including Spain, Italy, and Greece, are known for their healthier diets, which are high in good fats, fruits, vegetables, nuts, seeds, and whole grains, while being low in processed foods, added sugars, and refined grains.
European countries have strict policies on additives and ban many ingredients that are commonly found in US food products. For example, European bread is made without potassium bromate, a suspected carcinogen. As a result, the European diet is generally less processed and contains fewer hidden sugars and additives than the American diet.
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Potatoes
Before the introduction of potatoes, the European diet consisted of grain-based foods, with wheat in the south and rye and barley in the north, where wheat grew less well. These grains were made into bread and various porridge-type foods. Everything else was supplementary to this grain-based diet. Turnips, which have a similar texture to potatoes, were used interchangeably with potatoes in soups and stews.
However, the potato eventually gained acceptance as a staple crop in Northern Europe after 1750, due to government promotion, famines in the early 1770s, and climate change during the Little Ice Age, which affected traditional crops. The Irish were the first Europeans to use the potato as a staple food, contributing to the island's population growth, which increased from less than 1 million in the 1590s to 8.2 million in 1840.
Today, potatoes have grown in popularity due to their versatility and ability to be used in many different dishes. They are now the fifth most important crop worldwide.
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Frequently asked questions
The diet of the medieval European consisted of meat, eggs, dairy products, pulses, wild game, fish, fruits, vegetables, grains, and cereals. Peas and beans were a staple food for the poor.
Before sugar, Europeans did not consider breakfast a fashionable meal. However, when it did become fashionable, it usually consisted of tea, coffee, or chocolate. In the 19th century, breakfast became a more substantial meal, including oatmeal porridge, eggs, bacon, homemade bread, butter, and preserves.
Before sugar, honey was the primary sweetener used in Europe. Sugarcane, native to India, was introduced to Europe in the Middle Ages but was extremely expensive and mainly used as medicine.
