Jeffrey Salazar
The Mediterranean diet is inspired by the dietary habits of those living in countries bordering the Mediterranean Sea, such as Italy, Spain, Greece, and Morocco. It is associated with numerous health benefits, including improved heart health, reduced cancer risk, and improved brain function. The Mediterranean diet is not just about food, but also about beverages. So, what drinks are typically consumed with this diet? Water is always a healthy choice, and tea is another popular option, with herbal teas like chamomile or mint being recommended for those sensitive to caffeine. Coffee is also consumed in moderate amounts, and red wine is encouraged in moderation for its cardioprotective effects. Overall, the Mediterranean diet is about enjoying a variety of drinks in moderation, alongside a balanced and nutritious diet.
| Characteristics | Values |
|---|---|
| Water | Still or sparkling |
| Tea | Green tea, Earl Grey, herbal teas like chamomile or mint |
| Coffee | Black or with milk, without sugar |
| Wine | Red wine, dry whites, lighter reds |
| Alcohol | In moderation |
| Dairy | In moderation |
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What You'll Learn
Water
The Mediterranean diet recommends drinking plenty of water throughout the day. This can be plain or sparkling water, according to personal preference. It is important to prioritize water intake, especially when consuming other beverages like coffee or tea, to ensure adequate hydration. Water is a calorie-free and sugar-free beverage, making it a healthy and refreshing choice at any time of day.
Unlike other diets that may restrict fluid intake or promote specific types of drinks, the Mediterranean diet encourages a balanced and flexible approach to hydration. This includes water as the primary beverage, supplemented by other drinks in moderation. For example, tea and coffee are commonly consumed in Mediterranean countries, and these drinks can be enjoyed with a small amount of milk but should be limited in terms of added sugar.
In addition to water, the Mediterranean diet allows for moderate alcohol consumption, particularly red wine. Wine, when consumed in low to moderate amounts, is believed to have cardioprotective effects due to its phenolic compounds, which possess anti-inflammatory and antioxidant properties. However, it is important to remember that drinking too much alcohol can negatively impact health, so moderation is key.
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Tea
Some Mediterranean teas are Pomegranate Mojito (green tea flavored with mint, pomegranate, and lime) and Earl Grey (black tea flavored with bergamot, a citrus fruit native to Italy). You can also try out high-caffeine sparkling teas if you prefer iced tea to hot tea.
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Coffee
When following the Mediterranean diet, it is best to drink coffee black, without adding any sugar or milk. Sugar can be added to the coffee during the brewing process, as is common in Greece. However, adding milk to coffee has been a subject of controversy over the years, as some studies suggest that it decreases the antioxidant activity and absorption of beneficial chlorogenic acids in coffee. If you prefer a creamy texture in your coffee, you can try adding almond milk or soy milk, which are plant-based and lactose-free alternatives. Look for unsweetened varieties to keep your sugar intake in check.
Drinking coffee has been linked to several health benefits, including short-term improvements in cognitive function, reduced risks of neurodegenerative diseases, and lower risks of liver disease. Coffee also provides a considerable energy boost and plenty of antioxidants. However, it is important to be mindful of the high caffeine content in coffee, which can lead to anxiety, sleep troubles, and an energy crash later in the day. Therefore, it is recommended to sip your coffee slowly and savour the moment, just as they do in the Mediterranean.
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Wine
Nutritionist and dietician Ursula Fradera recommends that women have up to 1-2 glasses of wine and men 2-3 glasses with meals to minimise health risks. Wine buyer Steve Daniel, who follows the Mediterranean diet, suggests opting for wines from the region, such as saline, mineral, dry whites, or lighter reds. These wines tend to have a more salivating effect.
Red wine, in particular, has been found to have cardioprotective effects due to its phenolic compounds, which have anti-inflammatory and antioxidant properties. However, drinking too much alcohol can negatively affect your health. Therefore, it is essential to consume wine in moderation and responsibly as part of the Mediterranean diet.
In addition to wine, the Mediterranean diet also allows for other alcoholic drinks that fit the low-carb and heart-healthy requirements of the diet. Water, tea, and coffee are also compatible with the Mediterranean diet, providing they are consumed without added sugar and in moderate amounts.
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Fruit juice
The Mediterranean diet is inspired by the traditional cuisine of countries surrounding the Mediterranean Sea, including France, Spain, Greece, and Italy. It involves keeping active, community living, and consuming freshly prepared seasonal foods in moderation. The diet is rich in fruits, vegetables, whole grains, and heart-healthy fats, and it may offer several health benefits, such as weight management, heart health, and diabetes prevention.
When it comes to beverages, water is always a great choice and is essential for staying hydrated. In addition to plain or sparkling water, there are some flavorful options that align with the Mediterranean diet:
If you are using a blender, you may want to add a cup of water to adjust the consistency to your preference. Freshly made juices are best consumed immediately, but some juicers may allow you to store the juice for up to 24 hours. It is important to note that some people with certain medical conditions should avoid or use caution with green juice, so consulting a doctor is advisable.
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Frequently asked questions
Water, tea, coffee, and red wine are all drinks that fit within the Mediterranean diet.
Consistency and moderation are key. Nutritionist and dietician Ursula Fradera recommends up to 1-2 glasses for women and 2-3 glasses for men with meals.
Wine buyer Steve Daniel, who follows a Mediterranean diet, recommends wines from the Mediterranean region, such as saline, mineral, dry whites, or lighter reds.
Yes, moderate coffee consumption (2-5 cups per day) is allowed and encouraged. Coffee provides a considerable energy boost and plenty of antioxidants. However, limit caffeine intake if you're pregnant, breastfeeding, on medication, or sensitive to caffeine.
