Leena Watts
The Mediterranean diet is an eating pattern inspired by the traditional foods and lifestyle of the countries surrounding the Mediterranean Sea. The diet's origins can be traced back to the Middle Ages, influenced by ancient Roman and Greek cultures, which valued bread, wine, and oil as symbols of rural life. This diet was later popularised in the 1950s when researchers observed the improved health outcomes of populations in the Mediterranean basin, particularly the residents of Crete, who showcased better cardiovascular health despite the deprivations of World War II. The Mediterranean diet gained further recognition in 1975, when American biologist Ancel Keys and chemist Margaret Keys proposed it as a healthy alternative dietary pattern, emphasising plant-based foods, moderate consumption of fish and dairy, and lower amounts of red meat.
| Characteristics | Values |
|---|---|
| Origin | Mediterranean basin |
| Origin countries | Greece, Italy, Spain, Morocco, Egypt, Lebanon |
| Origin influence | Cretan, Phoenician, Greek, Roman |
| Traditional foods | Fruits, Vegetables, Whole grains, Legumes, Nuts, Seeds, Seafood, Poultry, Eggs, Cheese, Dairy, Olive oil |
| Lifestyle attributes | Physical activity, Social gatherings, Relaxation, Moderate wine consumption |
| Health benefits | Reduced risk of cardiovascular disease, cancer incidence, neurodegenerative diseases, diabetes, early death, improved overall health status |
| Scientific studies | Seven Countries Study, PREDIMED, 2017 review, 2018 review, 2019 Cochrane review |
| Diet proponents | Ancel Keys, Margaret Keys, Walter Willett, Dimitrios Trichopoulos, Frank Sacks, Meir Stampfer, Lillian Cheung, Antonia Trichopoulou, Elisabet Helsing, Marion Nestle |
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What You'll Learn
The Mediterranean basin
The Mediterranean diet was born in the Mediterranean basin, a portion of land considered unique by historians, who refer to it as "the cradle of society". The Mediterranean basin was home to the "classical" Greco-Roman civilisation, which was primarily based on cereal (wheat) production and arboriculture (olive trees and vineyards), as well as rearing sheep and goats. The original Mediterranean diet was based on the bread-olive oil-wine triad, with legumes and cheeses produced with the milk of lean sheep and goats. Meat was eaten only infrequently, generally on special occasions.
The diet was first influenced by the invasions of the Roman Empire by barbarian populations, between 400 and 800 AD, which introduced meat from game and pigs, and more vegetables. The arrival of the Arabs in southern Italy in the ninth century shifted the focus of the diet to carbohydrates, particularly dried pasta, and other new ingredients. The Arabs also introduced a wide range of condiments and seasonings.
The Mediterranean diet, as we know it today, was influenced by the discovery of the Americas and the introduction of new ingredients, including new meats and vegetables. The modern Mediterranean diet refers to the traditional foods eaten in the countries that surround the Mediterranean Sea, including Greece, Italy, Spain, Morocco, Egypt, and Lebanon. Staples include fruits and vegetables, whole grains, seafood, nuts, legumes, and olive oil, with smaller amounts of poultry, eggs, cheese, and other dairy.
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Greco-Roman influence
The Mediterranean diet has its origins in the Mediterranean basin, which historians have called the "cradle of society". This basin was the site of the "classical" Greco-Roman civilisation, which was primarily based on cereal (wheat) production and arboriculture (olive trees and vineyards), as well as rearing sheep and goats. The diet of this civilisation was firmly linked to the bread-olive oil-wine triad, supplemented by legumes and sheep or goat's cheese. Meat was consumed only infrequently, generally on special occasions such as religious festivals or weddings.
The ancient Roman diet, modelled on the Greek diet, identified bread, wine, and oil products as symbols of rural culture and agriculture. This was supplemented by sheep's cheese, vegetables, and a preference for fish and seafood. The rich particularly enjoyed fresh fish, fried in olive oil or grilled, and seafood, especially oysters. The ancient Greeks also followed this essentially vegetarian diet.
The Greco-Roman diet was influenced by the invasion of the Roman Empire by barbarian populations between 400 and 800 AD, which introduced meat from game and pigs, and more vegetables. The arrival of the Arabs in southern Italy in the 9th century shifted the focus of the diet to carbohydrates, particularly dried pasta. The Arabs also introduced a wide variety of condiments and seasonings, bringing a new imaginative spirit to the kitchen.
The discovery of the Americas brought new ingredients, including turkey, potatoes, and broad beans, which further adjusted the Mediterranean diet.
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Post-Roman influence
The Mediterranean diet, which originated in the Mediterranean basin, was initially quite basic and poor, consisting of products that grew along the shores of the Mediterranean, such as olives, grapes, and wheat. The Greco-Roman civilization, which originated and evolved in the Mediterranean basin, was primarily based on cereal (wheat) production and arboriculture (olive trees and vineyards), as well as rearing sheep and goats. This food culture was linked to the \"bread-olive oil-wine\" triad, supplemented by legumes and sheep-goat cheeses, with meat being consumed only infrequently.
The Roman tradition was influenced by the Greek model, with bread, wine, and oil products symbolizing rural culture and agriculture. The diet was also supplemented by vegetables, sheep cheese, and a preference for fish and seafood. The rich classes enjoyed fresh fish, often fried in olive oil or grilled, and seafood, especially oysters, while the slaves were given poor food, consisting of bread and a small amount of olives and olive oil, with some salted fish and rarely any meat.
The invasions of the Roman Empire by barbarian populations between 400 and 800 AD enriched the Mediterranean diet with products from wild uncultivated areas, meat from game and pigs, and more vegetables. The arrival of the Arabs in southern Italy in the ninth century shifted the focus to carbohydrates, especially dried pasta, and introduced numerous new ingredients and seasonings.
The discovery of the Americas brought further adjustments to the Mediterranean diet, with new meat (turkey), vegetables (potatoes, broad beans), and fruits (tomatoes, peppers, maize) being introduced.
The Mediterranean diet, as we know it today, is a concept first proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys, inspired by the eating habits and traditional foods of Crete, much of the rest of Greece, and southern Italy in the early 1960s. It emphasizes plant-based foods, whole grains, legumes, fruits, and vegetables, with moderate consumption of fish, poultry, eggs, and dairy, and a low amount of red meat. Olive oil is the principal source of fat.
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Modern interpretations
The Mediterranean diet is not a restrictive diet but rather emphasizes eating nutrient-dense foods without counting calories or completely omitting any one food group. It is often described as a way of life, as it encompasses more than just food. People living in Mediterranean regions typically emphasize physical activity, social gatherings, and relaxation, along with moderate wine consumption with meals.
The Mediterranean diet has been associated with numerous health benefits, primarily related to heart health and a reduced risk of cardiovascular disease. It has also been linked to lower blood pressure, improved blood sugar control, reduced risk of metabolic syndrome, and weight loss in obese individuals. A 2017 review found that the Mediterranean diet may also reduce the risk of overall cancer incidence, neurodegenerative diseases, diabetes, and early death.
The Mediterranean diet has been recommended by healthcare providers for individuals with risk factors for heart disease or to support other aspects of health. It is included in the Dietary Guidelines for Americans as a "healthy dietary pattern" and was recognized as an Intangible Cultural Heritage of Humanity by UNESCO in 2010.
While the Mediterranean diet has gained popularity for its health benefits, it is important to note that there is no single Mediterranean diet, and the parameters can vary. Individuals interested in adopting this style of eating can work with a dietitian to customize the diet to their specific needs, medical history, and preferences.
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Lifestyle attributes
The Mediterranean diet is a concept first proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys. The diet took inspiration from the eating habits and traditional food of the countries surrounding the Mediterranean Sea, including Greece, Italy, Spain, Morocco, Egypt, and Lebanon.
The Mediterranean diet is associated with a healthy lifestyle and has been linked to a reduced risk of cardiovascular disease, heart disease, early death, and other chronic conditions. It is one of three healthy diets recommended in the 2015–2020 Dietary Guidelines for Americans, along with the DASH diet and a vegetarian diet. The Mediterranean diet is based on a paradox: although people in Mediterranean countries tend to consume relatively high amounts of fat, they have far lower rates of cardiovascular disease than in countries such as the United States, where similar levels of fat consumption are observed.
The diet emphasizes plant-based foods, particularly unprocessed cereals, legumes, vegetables, and fruits. It also includes moderate consumption of fish and dairy products, with a low amount of red meat. Olive oil is the principal source of healthy fats in the Mediterranean diet and has been studied for its potential health benefits. In addition to the specific foods consumed, the Mediterranean diet also encompasses other lifestyle attributes, such as a focus on physical activity, social gatherings, and relaxation. Wine is typically consumed in low to moderate amounts, usually with meals.
The Mediterranean diet is not a restrictive diet but rather emphasizes eating nutrient-dense foods without counting calories or omitting any one food group. It focuses on overall eating patterns rather than following strict formulas or calculations. This flexibility allows individuals to customize the diet to suit their needs, with the help of a dietitian if desired.
The Mediterranean diet is a well-researched and recognized way of eating, with many health benefits attributed to it. It is often described as a way of life, reflecting the traditional food cultures and lifestyles of the Mediterranean region.
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Frequently asked questions
The Mediterranean diet originates from the Mediterranean Basin, which historians call "the cradle of society". The diet was influenced by the various civilisations that arose in the region, including the Cretans, Phoenicians, Greeks, and Romans.
The Mediterranean diet is characterised by a focus on plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. It also incorporates moderate amounts of fish, dairy, and poultry, with red meat and processed meats consumed sparingly. Olive oil is the principal source of fat.
The Mediterranean diet has been associated with numerous health benefits, particularly related to heart health and a reduced risk of cardiovascular disease. It has also been linked to lower rates of cancer, neurodegenerative diseases, diabetes, and early death.
The Mediterranean diet was popularised by American biologist Ancel Keys and his colleagues, including chemist Margaret Keys, in the 1950s and 1960s. Their research, known as the Seven Countries Study, examined the eating patterns and health outcomes of middle-aged men in seven countries.
The Mediterranean diet has evolved over centuries, influenced by various civilisations and cultural exchanges. It was initially quite simple, based on products that grew along the shores of the Mediterranean, such as olives, grapes, and wheat. With invasions and cultural exchanges, the diet became enriched with new ingredients and culinary techniques. Today, the Mediterranean diet encompasses the diverse culinary traditions of countries surrounding the Mediterranean Sea, including Greece, Italy, Spain, Morocco, Egypt, and Lebanon.
