what is the mediterranean diet?
What is the Mediterranean diet?
The Mediterranean diet is an effective and sustainable diet that’s rooted in whole foods, mainly plants, and a traditional way of eating and living. It’s a non-restrictive approach that has been followed by many who have lived healthy and robust lives. This diet is very nutrient-dense as it focuses on the consumption of healthy fats and fiber through whole grains, plant oils, nuts, vegetables, and fruits. The Mediterranean diet is clinically proven to provide many health benefits, including lowering the risk of cardiovascular diseases and preventing the onset of type two diabetes (1).
Why is the Mediterranean diet so healthy?
A Mediterranean diet is filled with healthy fats. It’s one of the things that differentiates it from other diets across the globe. Healthy fats come from monounsaturated and polyunsaturated sources such as nuts and plant oils. These fats are extremely beneficial for the heart. Healthy lipid sources help lower low-density lipoprotein (LDL) while increasing high-density lipoprotein (HDL), which helps carry cholesterol into the liver which then flushes it out. Higher amounts of HDL in the blood is known to lower your risk of heart disease as it helps maintain healthy cholesterol levels (2, 3).
Healthy fat sources
Olives
Nuts
Seeds
Olive oil
Fatty fish like salmon and anchovies
Mediterranean diets are high in fiber which helps promote a healthy digestive system and normal blood sugar levels. This diet is filled with insoluble and soluble fiber which both aid in regulating and maintaining bowel health. Sources of fiber from the Mediterranean diet come from the high vegetable, whole grain, and fruit content that is followed in this diet. Fiber is digested slowly by the body and not only helps with satiety but blood sugar regulation as well. The fiber content in the Mediterranean diet prevents major fluctuations in blood glucose levels, which ultimately lowers the risk of type two diabetes (4).
Fiber sources
Whole Grains
Beans and legumes
Flaxseeds
Fruits
Veggies
The Mediterranean diet is very plant focused with a high intake of fruit and vegetables. Fruits and vegetables are high in antioxidants, vitamins, and minerals which are required for optimal body function. Furthermore, the Mediterranean diet tends to incorporate produce that’s in season. Eating vegetables and fruits that are in season promotes diversity in the diet which insures a variety of nutrients are consumed throughout the year. It also promotes environmental sustainability as the produce is grown in optimal conditions, resulting in foods that are rich in nutrients. Fruit is often consumed for dessert in the Mediterranean. A few options are below.
Fruit-based desserts:
Yogurt and fresh fruit
Dates stuffed with peanut butter
Figs and walnuts
Dried fruit and cheese
Foods to eat on the Mediterranean diet
Whether a Registered Dietitian recommended you follow the Mediterranean diet, or you are choosing to follow it based on its amazing long-term health benefits, here are foods to eat on a Mediterranean Diet.
Fruits: Strawberries, blackberries, blueberries, grapes, melons, figs, dates
Nuts and seeds: Almonds, macadamia nuts, hazelnuts, walnuts, pistachios, cashews, flaxseeds, sunflower seeds, pumpkin seeds
Oils: Extra virgin olive oil, avocado oil
Beans and legumes: Lentils, chickpeas, cannellini, fava, lupini, barlotti
Vegetables: Broccoli, kale, spinach, tomatoes, bell pepper, squash, eggplant, radicchio, arugula, kale, endive, cauliflower, garlic, onion
Grains: Oats, barley, bulgur, millet, couscous, buckwheat, rice, quinoa, whole wheat bread and pasta
Dairy: Cheese, yogurt, milk
Poultry and eggs: Chicken, turkey, eggs
What are easy, healthy Mediterranean diet recipes?
The recipes below are whole-food-based and inspired by the Mediterranean diet. They take less than 30 minutes to make and are a great introduction to Mediterranean eating! They’re plant-based, high in fiber, free of added sugar, and delicious. Give them a try and visit our blog for more free Mediterranean diet recipes.
Mediterranean diet guide
Want to learn more about the Mediterranean diet? Check out our complete Mediterranean diet guide here!
Written by Rojin Karimzad, CPT, RYT
Reviewed by Kelly Powers, MA, RDN, a Registered Dietitian Nutritionist who takes a holistic approach to nutrition and health. Kelly is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. She’s the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well.