What a Mediterranean Diet Is, and Isn't

 

The Mediterranean Diet is often held up as a foundation of healthy eating and one of the very few with solid observational and clinical evidence supporting it. But what is it, exactly? And equally important, what is it not?

A Mediterranean diet is not as simple as adding olive oil to what Americans typically eat. An American may think of any Greek or Italian foods as "Mediterranean" but many are not not.

A classic dinner of spaghetti and meatballs with Italian bread is a massive amount of refined white flour, fatty meat and cheese. Pizza may sound Mediterranean, but its not either. The crust is a gondola full of refined white flour and the toppings are loaded with sugar, saturated fat, salt and, most likely nitrates and preservatives. A Mediterranean diet does not include large amounts of refined sugar - whether you call it baklava or a cannolli or not.

So what IS the "Mediterranean Diet"? Well first of all we should understand that not everyone living around the Mediterranean Sea eats exactly the same foods. There is a lot of variation. But in general, we can define the diet as rich in vegetables, fruit, nuts, beans and fish. Whole grains are common as well as unsaturated fats - mostly from oils. Alcohol is consumed in moderation and red and processed meats are eaten rarely, if at all. It is low in saturated fats from animal sources.

Salads are often a main dish in Mediterranean countries, and pastas are served often but normally in small amounts as a side. Poultry and fish replace red meats. Fresh ingredients outnumber processed ones. Spices play a leading role.

Here is a "practical guide" to eating Mediterranean style from Harvard Medical School. As you will see, it does take some adjustment, but it is not a very difficult "diet" to follow.