Everything You Need to Know about the Mediterranean Diet

The Mediterranean diet has been making headlines for years thanks to its many health benefits. This way of eating traditional foods from the Mediterranean region has been linked to lower risks of heart disease, cancer, diabetes, and even Alzheimer’s disease. So what makes this diet so special?

Registered Dietitian, Alexandra MacLean, breaks down everything you need to know about the Mediterranean Diet.

Why is the Mediterranean Diet So Popular?

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The Mediterranean diet is one of the most popular and frequently recommended dietary patterns due to the extensive research supporting its benefits for multiple chronic diseases.

What is it?

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The Mediterranean diet is based on the eating habits of populations living in Mediterranean countries, such as Italy, Greece, and Spain. These countries have been studied for their longer living populations in so-called “Blue Zones” which include Sardinia, Italy, and Ikaria, Greece. While called the “Mediterranean” diet for its place of origin and emphasis on olive oil, this style of eating can be applied to any culture.

What Types of Foods Are Recommended?

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The Mediterranean diet suggests more whole plant-based foods and reduced amounts of animal products, especially those higher in saturated fats.

Fruit and Vegetables

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This dietary approach recommends greater amounts of fruits and vegetables per day. Try to work with your preferences and not against them. If you hate the taste of cauliflower, don’t force yourself to eat it! Choose a different vegetable that you enjoy instead, or experiment with different ways of preparing and seasoning vegetables to meet your liking.

Beans and Legumes

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The Mediterranean diet also recommends eating more beans and legumes. Not only are they great sources of fiber, but they are great sources of protein as well. There are many varieties of beans and legumes that are found in different food cultures. Beans, lentils, and peas can be found in canned, dried, or frozen varieties.

Nuts and Seeds

Nuts and seeds are excellent sources of fiber, protein, and healthy unsaturated fats. Walnuts, chia, and flax seeds are great sources of omega-3 fatty acids. Nuts can often be expensive, so look for peanuts and sunflower seeds as they tend to be the most economical choices.

Whole Grains

Whole grains like farro, corn, whole wheat, and oats are also recommended in greater amounts than refined grains. These grains still have the outer layer of bran intact, which provides most of the dietary fiber. Just keep in mind that whole grains like brown rice and farro take longer to cook than refined grains like white rice.

Why Olive Oil?

Olive oil is recommended as the main source of healthy fat in the Mediterranean diet. It is higher in omega-3 fatty acids compared to other vegetable oils like canola or sunflower oil. Omega-3 fats are heart-healthy and anti-inflammatory, so they are a good addition to any dietary pattern.

Choosing Lean Proteins

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Lean animal proteins like salmon, shrimp, mussels, mackerel, chicken, turkey, and eggs are recommended in moderate amounts throughout the week, with very limited amounts of red meats and processed meats. The key is to choose proteins lower in saturated fats. Plant proteins like tofu and tempeh are also good choices.

Benefits of a Mediterranean-Style Diet

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There are many benefits to adopting a Mediterranean-style diet. It is a heart-healthy way of eating that may help lower LDL cholesterol, help increase HDL cholesterol, can help support gut health, and may help lessen cognitive decline in aging.

Is This an Attainable Way of Eating?

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This is not a fad-style diet that is rigid and difficult to maintain. These recommendations can be applied to a variety of dietary preferences and are flexible enough to adjust to your lifestyle needs.

Is This the Right Dietary Pattern for Me?

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The key takeaway is to find ways to incorporate more plants like vegetables, fruit, nuts, seeds, beans, herbs, spices, and oils into the diet. This way of eating can work for many different food cultures and dietary preferences. The Mediterranean-style diet emphasizes balance and incorporating more whole foods. People interested in adopting healthier eating habits can look to this diet for example.