The Mediterranean diet is an eating pattern based on the traditional cuisine of Greece, Italy, Spain, and other countries bordering the Mediterranean Sea.
Plant foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, and spices, are the foundation of this diet. Olive oil is also a major source of additional fat.
Meanwhile, fish, seafood, milk, and poultry are among the foods that should be limited in moderation. Red meat and sweet foods should only be eaten occasionally.
Mediterranean Diet Menu
Exactly which foods are included in the Mediterranean diet is still controversial, as there is variation between countries.
However, this diet consists mostly of healthy plant foods and is relatively low in animal products and meat. Fish and seafood are also recommended to be consumed at least twice a week.
On the Mediterranean diet, ideally you should base your diet on the following healthy foods:
- Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips.
- Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.
- Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, and peanut butter.
- Legumes: beans, peas, lentils, peanuts, chickpeas
- Whole grains: wheat, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta.
- Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, and mussels.
- Poultry: chicken, duck, turkey.
- Eggs: chicken, quail, and duck eggs.
- Dairy: cheese, yogurt, milk.
- Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper.
- Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil.
Meanwhile, the following are foods that should be limited when following the Mediterranean diet:
- Added sugar: Added sugar is actually found in many foods, but especially in soda, candy, ice cream, table sugar, syrups, and baked goods.
- Refined grains: white bread, pasta, tortillas, chips, crackers.
- Trans fats: found in margarine, fried foods, and other processed foods.
- Processed oils: soybean oil, canola oil, cottonseed oil, grapeseed oil.
- Processed meats: processed sausages, hot dogs, deli meats, beef jerky.
- Processed foods: fast food, junk food, microwave popcorn, granola bars.
In addition to regulating your diet as above, the Mediterranean lifestyle also involves exercising regularly and minimizing stress levels.
Benefits of the Mediterranean Diet
The Mediterranean diet can provide many health benefits, including:
- Reduces the risk of cardiovascular disease.
- Helps maintain a healthy weight.
- Improve sleep quality.
- Supports healthy blood sugar, blood pressure, and cholesterol.
- Reduces the risk of metabolic syndrome.
- Supports a healthy balance of gut microbiota (bacteria and other microorganisms) in the digestive system.
- Reduces the risk for certain types of cancer.
- Slows the decline in brain function with age.
- Helps live longer.
Mediterranean Diet Side Effects
As with any diet, restricting or completely eliminating certain food groups can have negative health effects.
In some cases, the Mediterranean diet can cause the following side effects:
- Weight gain due to consuming more than the recommended amount of fat (such as olive oil and nuts).
- Low iron levels due to not eating enough meat. If you decide to follow this diet, be sure to include some foods rich in iron or vitamin C, which helps the body absorb iron.
- Losing calcium due to eating less dairy products. Talk to your doctor about your need for calcium.
Before undergoing this diet, it is a good idea to first ask your doctor whether this diet is suitable for your current health condition.