What is the Mediterranean Diet?

The Mediterranean diet is one modeled off of the traditional diets of those people living in countries near the Mediterranean sea. It advocates eating plenty of fish, seafood, vegetables, herbs, whole grains, and more while avoiding sugary or processed foods.

Overall, the diet is typically described as a life style rather than just a diet and those who want to embark on the Mediterranean diet should be prepared for such a commitment. “This diet represents a behavioural model, a “way of life”, that can ensure longer life expectancy and improve quality of life itself” (Daniele et al., 2017).

History of the Mediterranean Diet

When researchers discovered that fewer people in the Mediterranean countries were dying from coronary heart disease, scientists wondered if their diet might have something to do with it. “Populations living in the Mediterranean area have a decreased incidence of cancer compared with populations living in Northern Europe or the US, likely due to healthier dietary habits” (Daniele et al., 2017).

Since then, there have been numerous studies conducted on the Mediterranean diet and its health impacts. “Data from several randomized clinic trials have demonstrated a beneficial effect in the primary and secondary prevention of cardiovascular disease, type 2 diabetes, atrial fibrillation, and breast cancer” (Tosti, Bertozzi & Fontana, 2018).

Many researches tout the cardiovascular benefits of the Mediterranean diet. “Greater adherence to the Mediterranean diet was associated with lower CVD incidence and mortality… This diet has an important population health impact for the prevention of CVD” (Tong et al., 2016).

How Does the Mediterranean Diet Plan Work?

The Mediterranean diet focuses on eating whole, unprocessed food with an emphasis on consuming seafood rather than red meat. “[The diet] is characterized by a relatively high consumption of inexpensive and genuine food such as cereals, vegetables, legumes, nuts, fish, fresh fruits, and olive oil as the principal source of fat, low meat consumption and low-to-moderate consumption of milk, dairy products, and wine” (Mattioli et al., 2017).

By focusing on consuming whole foods rather than processed items, your daily caloric intake typically goes down, helping you to lose weight. It should be noted that weight loss does not come as quickly on the Mediterranean diet as it does on some other diets and this diet requires more of a lifestyle change. If you’re able to stick to it, this diet has numerous health benefits including a lower incidence of cardiovascular disease, reduced mortality risk, and reduced risk of breast cancer among others (Tosti, Bertozzi & Fontana, 2018).

What Can You Eat on the Mediterranean Diet Plan?

The core of the Mediterranean diet is rooted in historical diets from peasants who lived in areas surrounding the Mediterranean sea. While this doesn’t sound too glamorous at first, know that this diet allows for a ton of different food groups — so long as the food isn’t processed.

• Fruit (apples, oranges, olives, avocados, berries, tomatoes, lemons, limes, bananas, pears, grapes)
• Vegetables (carrots, lettuce, spinach, kale, broccoli, garlic, onions, bell peppers)
• Whole Grains
• Legumes
• Nuts (almonds, walnuts, cashews, etc. and nut butter like almond butter)
• Seeds
• Seafood (salmon, sardines, trout, cod, shrimp, shellfish, etc.)
• Some Dairy (cheese, Greek yogurt)
• Some Other Protein (eggs, poultry)

“The Mediterranean table would be full of small bowls filled with brightly colored salads. I ate salads upon salads, upon salads. Each one combining different types of cooked and raw vegetables. The fresh shredded carrots with cumin, parsley and lemon. The roasted eggplant and pepper salad dripping with sweet olive oil” (Milius, 2020).

What Can’t You Eat on the Mediterranean Diet Plan?

In general, the Mediterranean diet plan suggests that you avoid anything that is processed or high in sugars.

• Food with Added Sugar (soft drinks, candy, ice cream, pastries)
• Refined Grains (white bread, refined wheat, white flour)
• Certain Oils (canola oil, soybean oil)
• Processed Meat (deli meats, sausages, hot dogs)
• Processed or Packaged Foods (anything labeled as “diet” or “low-fat” is likely highly processed)

How Do You Implement the Mediterranean Diet Plan?

The foundation of the Mediterranean diet is heavily based on plants rather than meat, so load up your plate with a ton of fruits and veggies before you add that slice of salmon. Make sure you choose whole grain rather than refined white flour when it comes to things like bread or pasta.

Incorporate healthy fats like olive oil and avocado into your diet. Fats can help you feel fuller longer. Additionally, if you have the time and resources, making meals ahead of time can encourage you to eat that trout and green beans rather than ordering out again.

Pros of the Mediterranean Diet

• Excellent for Seafood Lovers: This diet is seafood-heavy with the majority of the caloric protein coming from fish rather than poultry or red meat. You can still have red meat on occasion, though.
• Allows Moderate Amounts of Alcohol: Wine lovers rejoice! You’re allowed to consume moderate amounts of wine on the Mediterranean diet.
• Relatively Easy to Follow: The Mediterranean diet has been consistently ranked as one of the easiest diets to follow by US News because of the variety of foods you can consume.

Cons of the Mediterranean Diet

• Requires a Lifestyle Change: If you’re going to go for the Mediterranean diet, it will require a number of changes in lifestyle, especially if you grew up eating tons of red meat and eating a lot of processed foods (as many in the US and UK do). Furthermore, the base of the Mediterranean diet pyramid is exercise and physical activity.
• Can Be Pricey: Shifting to consuming seafood can be more expensive than relying on things like burger patties or cubed steak for your protein.

Books on the Mediterranean Diet

• The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day (America’s Test Kitchen): “This comprehensive cookbook translates the famously healthy Mediterranean diet for home cooks with a wide range of creative recipes, many fast enough to be made on a weeknight, using ingredients available at your local supermarket.”
• Mediterranean Diet for Beginners #2020: Affordable, Easy & Delicious Mediterranean Diet Recipes (Dr Ronda Hout): “If you are looking for a diet that you can easily follow to improve your health, then the Mediterranean diet is for you! In the age of detoxes and elimination diets, it’s easy to forget that you can enjoy flavorful, satisfying food and live a more healthful life.”
• The Weeknight Mediterranean Kitchen: 80 Authentic, Healthy Recipes Made Quick and Easy for Everyday Cooking (Samantha Ferraro): “Samantha Ferraro’s fresh and simple dishes make it easy to eat healthy food throughout the week. Enjoy all of the amazing benefits of the Mediterranean diet, no matter how busy your schedule. Lean proteins, bright produce and heart-healthy oil make for light meals full of zesty, aromatic spices that leave you nourished and satisfied.”

Evidence-Based Studies on the Mediterranean Diet

• Studied Health Benefits: “Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases and increased life expectancy. Data from several randomized clinic trials have demonstrated a beneficial effect in the primary and secondary prevention of cardiovascular disease, type 2 diabetes, atrial fibrillation, and breast cancer” (Tosti, Bertozzi & Fontana, 2018).
• Lower Risk of Cardiovascular Disease: “Greater adherence to the Mediterranean diet was associated with lower CVD incidence and mortality… This diet has an important population health impact for the prevention of CVD” (Tong et al., 2016).
• Disease Risk Reductions: “[The Mediterranean Diet’s] effects on cardiovascular health are related to the significant improvements in arterial stiffness. Peripheral artery disease, coronary artery disease, and chronic heart failure are all positively influenced by the MedD” (Mattioli et al., 2017).
• Metabolic Health: “Adherence to Mediterranean diet or DASH style diet was favorably associated with [metabolically healthy obese] and [metabolically obese normal weight] phenotypes only in the younger age group, suggesting that potential dietary intervention to prevent cardiometabolic disease differ by age group” (Park et al., 2017).