Leena Watts
The Mediterranean diet is inspired by the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, Italy, Morocco, Egypt, and Lebanon. The diet emphasizes plant-based foods, such as fruits, vegetables, whole grains, legumes, and nuts, with moderate consumption of fish and dairy, and low amounts of red meat. The Mediterranean diet is known for its health benefits, including reduced risk of cardiovascular disease, diabetes, and certain types of cancer. It is not just a diet but also a lifestyle that emphasizes physical activity and social gatherings, with moderate wine consumption during meals.
| Characteristics | Values |
|---|---|
| Countries that follow the diet | Countries surrounding the Mediterranean Sea including France, Spain, Greece, Italy, Morocco, Egypt, and Lebanon |
| Food | Whole grains, fruits, vegetables, legumes, lean protein, olive oil, nuts, seeds, fish, poultry, eggs, cheese, yogurt, and wine |
| Health Benefits | Lower risk of type 2 diabetes, lower risk of death from cancer, lower risk of cardiovascular disease, lower risk of chronic disease, improved mood and memory, and reduced risk of certain types of cancer |
| Origin | The diet was first proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys. It was inspired by the eating habits and traditional food of Crete, Greece, and southern Italy in the early 1960s. |
| Lifestyle | Emphasis on physical activity, social gatherings, and relaxation |
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What You'll Learn
Mediterranean diet's health benefits
The Mediterranean diet is inspired by the eating habits and traditional foods of countries bordering the Mediterranean Sea, including Greece, Italy, France, and Spain. It is rich in vegetables, fruits, legumes, and grains, with moderate amounts of fish and dairy, and a low consumption of red meat. Olive oil is the principal source of fat.
The Mediterranean diet has been associated with numerous health benefits, including:
Heart Health
The Mediterranean diet has been linked to improved heart health. Research has shown that people who follow this diet have lower blood pressure, cholesterol levels, and blood glucose levels, which are all risk factors for heart disease. The diet's emphasis on mono-unsaturated fats, found in olive oil, nuts, and seeds, contributes to a reduced risk of cardiovascular disease.
Cancer Risk
The Mediterranean diet is rich in fiber, healthy fats, and anti-inflammatory foods, which have been shown to lower the risk of certain cancers. A 2021 review found that the diet was associated with a 13% lower risk of cancer mortality in the general population.
Diabetes
The Mediterranean diet has been shown to lower the chances of developing type 2 diabetes. Studies have indicated that people who follow this diet have lower Hemoglobin A1C levels and improved blood glucose levels, which are important factors in diabetes management.
Weight Management
The Mediterranean diet has been linked to weight loss and a reduced risk of becoming overweight or obese. This may be due to the diet's emphasis on plant-based foods, which tend to be lower in calories and higher in fiber, keeping individuals feeling fuller for longer.
Mental Health
Following the Mediterranean diet has been shown to improve mental health and quality of life, reducing the risk of depression and cognitive decline.
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Mediterranean diet's origins
The Mediterranean diet has its roots in the eating habits and traditional foods of countries bordering the Mediterranean Sea, including Greece, Italy, Spain, 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 dietary patterns of Crete, southern Italy, and other parts of Greece observed in the early 1960s.
The Mediterranean region has long been considered a "cradle of society," with a rich history that influenced its culinary traditions. The ancient Romans, for instance, modelled their diet on that of the Greeks, emphasising bread, wine, and oil products, along with sheep cheese, vegetables, and a preference for fish and seafood. The rich particularly enjoyed fresh fish, often fried in olive oil or grilled, and oysters, either raw or fried. In contrast, the slaves of Rome were given poorer fare, mostly bread, olives, and olive oil, with some salted fish and occasional meat.
The Mediterranean diet, as we understand it today, is based on a paradox. While people in Mediterranean countries tend to consume relatively high amounts of fat, they have far lower rates of cardiovascular disease than countries like the United States with similar levels of fat consumption. This phenomenon is known as the French paradox. Research has shown that populations in the Mediterranean Sea basin tend to have better overall health, with lower risks of chronic conditions compared to those following a standard American diet.
The Mediterranean diet emphasises plant-based foods, including unprocessed cereals, legumes, vegetables, and fruits. It encourages moderate consumption of fish and dairy products, mostly cheese and yoghurt, and limits red meat intake. Olive oil is the principal source of fat, and moderate wine consumption is often included with meals. The diet is not restrictive but promotes nutrient-dense foods without counting calories or omitting specific food groups. Social gatherings, physical activity, and relaxation are also integral parts of the Mediterranean lifestyle, contributing to overall health and well-being.
Over the years, the Mediterranean diet has been refined based on scientific studies, and it continues to be recognised as a healthy dietary pattern, associated with reduced risks of cardiovascular diseases, cancer, diabetes, and overall mortality.
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Countries that follow the diet
The Mediterranean diet is inspired by the eating habits and traditional foods of countries bordering the Mediterranean Sea, including Greece, Italy, Spain, Morocco, Egypt, Lebanon, France, and southern Italy and Crete, specifically. It is distinct from Mediterranean cuisine, which covers the diverse culinary traditions of various Mediterranean countries, and from the Atlantic diet of northwestern Spain and Portugal.
The Mediterranean diet is based on a paradox: although people living 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 found. This paradox was first observed by American scientist Ancel Keys in the 1950s, in what became known as the Seven Countries Study. Keys examined the diet and disease rates of men in rural areas of Finland, Italy, Greece, Japan, the Netherlands, the United States, and Yugoslavia (now Croatia and Serbia). He found that those least likely to develop heart disease lived on the island of Crete, where more than 35% of calories came from fat, primarily from olive oil with monounsaturated fatty acids.
The Mediterranean diet has been deemed one of the healthiest ways of eating, and research shows that following this diet pattern provides an array of benefits, from helping to stabilize blood sugar levels to improving mood and memory, reducing the risk of heart disease and certain types of cancer, and playing a role in fertility and healthy pregnancy outcomes. For example, results from multiple studies have shown a decreased risk of developing diabetes in healthy individuals with high rates of adherence to the Mediterranean diet. The Mediterranean diet is also associated with a lower risk of cancer mortality, with one study finding an overall 13% lower risk in the general population.
The diet includes lots of healthy foods like whole grains, fruits, vegetables, seafood, beans, and nuts. It emphasizes plant-based foods, particularly unprocessed cereals, legumes, vegetables, and fruits; moderate consumption of fish and dairy products (mostly cheese and yogurt); and a low amount of red meat. Olive oil is the principal source of fat, and wine is consumed in low to moderate amounts, generally with meals.
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Foods included in the diet
The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. It 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 diet emphasizes plant-based foods, particularly unprocessed cereals, legumes, vegetables, and fruits. It includes healthy foods like whole grains, fruits, vegetables, seafood, beans, and nuts. Fresh, frozen, dried, and canned fruits and vegetables can be included in the diet, but it is important to check package labels for added sugar and sodium. Some specific examples of vegetables that can be consumed are tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, and turnips.
The Mediterranean diet also includes moderate consumption of dairy products (mostly cheese and yogurt) and fish or seafood. Olive oil is the principal source of fat and has been studied for its potential health benefits in reducing the risk of chronic diseases. A small to moderate amount of red wine can be consumed with meals.
It is recommended to limit or avoid red meat, processed foods (including meats), and refined carbohydrates such as added sugars. Eggs can be consumed in moderation, with 2 to 4 servings per week. The Mediterranean diet does not include highly processed foods such as candies and processed meats.
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Foods excluded or limited in the diet
The Mediterranean diet is inspired by the eating habits and traditional foods of countries bordering the Mediterranean Sea, including Greece, Italy, France, and Spain. It is based on a paradox: although Mediterranean people tend to consume relatively high amounts of fat, they have lower rates of cardiovascular disease. The diet emphasizes plant-based foods and healthy fats, including vegetables, fruits, whole grains, legumes, seeds, nuts, beans, and olive oil. It encourages moderate consumption of fish and dairy products and a low intake of red meat.
While there are no strict rules for the Mediterranean diet, it does recommend limiting certain foods. These are some foods that are excluded or limited:
- Foods with added sugars, such as bakery goods, ice cream, granola bars, and fruit juices.
- Drinks with added sugar, including sodas and alcoholic beverages like beer and liquor.
- Foods high in sodium or saturated fat.
- Refined carbohydrates, such as white bread and white rice.
- Highly processed foods, including some cheeses and processed meats.
- Fatty meats.
It is important to note that the Mediterranean diet is not just about excluding or limiting certain foods but also about emphasizing a variety of plant-based options and healthy fats. It is a flexible and adaptable approach to healthy eating that has been associated with various health benefits, including a reduced risk of chronic diseases and improved weight management.
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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, and Lebanon.
Staples of the Mediterranean diet include fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil.
Research shows that following the Mediterranean diet provides an array of benefits, from helping to stabilize blood sugar levels to improving mood and memory, reducing the risk of heart disease and certain types of cancer, and playing a role in fertility and healthy pregnancy outcomes.
The Mediterranean diet includes low to moderate consumption of alcohol, mostly wine, generally with meals.
Examples of foods to consume on a Mediterranean diet include chard, broccoli, grapes, parsley, olives and olive oil, lentils, buckwheat, sunflower seeds, avocado, fish, eggs, and lean meats.
