A Detailed Beginner's Guide to the Mediterranean Diet | What to Eat and Avoid

An Introduction to the Mediterranean Diet

The Mediterranean diet has been gaining popularity over the past few decades as more and more research demonstrates its numerous health benefits. This way of eating is based on the traditional cuisines of countries bordering the Mediterranean Sea, such as Italy, Greece, and Spain.

The Mediterranean diet emphasizes eating plenty of fruits, vegetables, whole grains, beans, nuts, seeds, and olive oil. It includes moderate amounts of fish, seafood, eggs, poultry, and dairy, and limits red meat and sweets. Wine is consumed moderately with meals.

Origins of the Mediterranean Diet

The Mediterranean diet originated from the eating patterns of people living in countries bordering the Mediterranean Sea, such as Italy and Greece, in the 1960s. Researchers noted that these populations had exceptionally low rates of chronic disease compared to Americans and attributed this partly to their diet.

Since then, the Mediterranean diet has been extensively studied and linked to a variety of health benefits, from better weight management to reduced risk of heart disease, diabetes, and cognitive decline. It’s considered one of the healthiest ways of eating.

Basic Principles of the Mediterranean Diet

While specific foods included in the Mediterranean diet can vary by region, the general principles remain the same:

• Eat plenty of fruits, vegetables, whole grains, beans, nuts and seeds.
• Include moderate amounts of fish, seafood, eggs, poultry and dairy.
• Limit red meat to a few times a month.
• Cook with olive oil instead of butter.
• Season dishes with herbs and spices instead of salt.
• Enjoy meals with others and avoid overeating.

This diet emphasizes natural, minimally processed foods that are locally grown and in season. It focuses on plant-based foods while including moderate amounts of high-quality animal foods.

Benefits of Following the Mediterranean Diet

A wealth of research has linked closely following the Mediterranean diet with better health outcomes.

Heart Health

The Mediterranean diet has been associated with up to a 28% lower risk of dying from heart disease. Its emphasis on foods like fruits, vegetables, whole grains, nuts and olive oil provides protective benefits for heart health.

These foods are rich in fiber, antioxidants and healthy fats that help reduce inflammation, cholesterol levels and blood pressure — all risk factors for heart disease.

Weight Loss

Several studies have found that a Mediterranean-style diet may promote weight loss and help prevent weight gain over time. Its focus on whole, minimally processed foods means it's lower in added sugars, refined grains and unhealthy fats.

Additionally, eating plenty of fiber-rich fruits, veggies and whole grains can help fill you up on fewer calories, potentially aiding weight control.

Reduced Risk of Diabetes

Following a Mediterranean diet has been linked to a reduced risk of developing type 2 diabetes. Its low glycemic load prevents spikes in blood sugar.

The diet's healthy fats may also improve insulin sensitivity, and fruits, vegetables and whole grains are high in fiber, which helps regulate blood sugar levels.

Improved Brain Health

Several studies have found that a Mediterranean diet may boost brain function and prevent cognitive decline and conditions like Alzheimer's disease. Its healthy fats may improve cognition, and antioxidant-rich foods can protect against cellular damage.

One study found that closely following a Mediterranean diet was associated with a 48% lower risk of Alzheimer's disease.

Increased Longevity

Research has shown that following a Mediterranean diet may help extend lifespan. One study reported a 52% lower risk of death over 5 years in people closely adhering to a Mediterranean diet.

The diet's protective effects against chronic disease and emphasis on longevity-promoting foods like fruits, vegetables, legumes and healthy fats are likely responsible for its ability to promote longevity.

Cancer Prevention

Some research indicates that a Mediterranean diet could play a role in cancer prevention, especially colorectal cancer. Its emphasis on plant foods provides antioxidants that can protect against cancer-causing cell damage.

One study found a 4% lower risk of developing colorectal cancer for each 2-point increase in adherence to a Mediterranean diet.

Foods to Eat on the Mediterranean Diet

The Mediterranean diet focuses on whole foods like fruits, veggies, whole grains, nuts, seeds, legumes, olive oil and fish. Here are some of the staples of this way of eating:

Fruits and Vegetables

Fruits and vegetables should make up a significant portion of your daily calories. Try filling half your plate with fruits and veggies at each meal.

Eat a variety of colors and types, such as leafy greens, cruciferous veggies, citrus fruits, berries and tropical fruits like mango and pineapple.

Whole Grains

Whole grains like barley, brown rice, oats, farro, bulgur, quinoa and buckwheat are preferred over refined grains on the Mediterranean diet. Choose whole grain bread and pasta instead of white varieties.

Legumes and Pulses

Legumes, including beans, peas, lentils, peanuts and chickpeas, are a staple on the Mediterranean diet. They are excellent sources of fiber, protein and micronutrients.

Nuts and Seeds

Nuts and seeds are part of almost every Mediterranean meal or snack. Almonds, pistachios, walnuts, flaxseeds and chia seeds are common choices.

Herbs and Spices

Herbs and spices are used generously in Mediterranean cuisine. Garlic, basil, mint, oregano, rosemary, sage and thyme are all good options.

Fish and Seafood

Moderate amounts of fish and other seafood are included in the Mediterranean diet, particularly fatty fish like salmon, sardines and mackerel. These are rich in beneficial omega-3 fatty acids.

Poultry, Eggs and Dairy

Moderate amounts of poultry, eggs and dairy are included in the Mediterranean diet. Choose organic and pasture-raised varieties when possible.

Olive Oil

Olive oil is the main source of added fat in the Mediterranean diet. Use it for cooking, drizzling and making dressings and marinades.

Red Wine (Optional)

Moderate red wine consumption is optional on the Mediterranean diet. One glass per day for women and up to two for men is considered moderate.

Foods to Avoid on the Mediterranean Diet

The Mediterranean diet minimizes processed foods, refined carbs, sugar and unhealthy fats. Here are some foods to limit:

Added Sugars

Foods high in added sugars like soda, candy, ice cream, pastries and cookies should be minimized.

Refined Grains

Refined grains like white bread, pizza dough, pasta, flour tortillas, white rice and cereals should be limited.

Processed Foods

Limit processed foods like packaged snacks, frozen meals, lunch meats and boxed mixes. Read labels carefully.

Vegetable Oils

Vegetable oils high in omega-6 like soybean, corn, sunflower, cottonseed and canola oils should be avoided.

Fried Foods

Fried foods should be avoided, including french fries, mozzarella sticks, jalapeño poppers and onion rings.

High-Fat Meats

Fatty cuts of meat like bacon, sausage, cold cuts, ribs, hot dogs and regular ground beef

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.