The Mediterranean Diet – Discover the Foods and Recipes of the Healthiest Cuisine in the World!

The term Mediterranean diet gained popularity in the 1950s when Dr. Ancel Keys, an American epidemiologist, made a remarkable discovery. His research in the Mediterranean basin revealed a fascinating truth: the people of this region enjoy exceptional heart health and are less prone to cardiovascular diseases. But it’s not just about statistics and numbers – it’s a way of life deeply rooted in centuries-old traditions, full of simple yet incredibly healthy habits. The magic of the Mediterranean diet lies in its harmony – a wealth of flavours, aromatic olive oil, fresh fruits, vegetables, and herbs, long conversations at the table, and the joy of eating – all coming together to create not just a healthy but also a charming culinary culture. The Mediterranean diet influences not only health but also the way we think about food and our social relationships. It is an approach that values not only what you eat but also how and with whom you eat. Celebrating meals, often in the company of loved ones, eating without rushing, and practicing mindful eating contribute to better digestion and overall well-being. Research suggests that this lifestyle can reduce stress, improve mood, and even extend lifespan. Its uniqueness has been recognised worldwide – in 2013, UNESCO included the Mediterranean diet on the Representative List of the Intangible Cultural Heritage of Humanity. Why? Because it is more than just a way of eating – it is a recipe for longevity, health, and genuine joy in life. Get ready to discover how this diet can positively impact your body, mind, and heart – literally!

Authors: MSc. Eng. Klaudia Buczek, MSc. Pharm. Michał Miśta

Table of Contents:

1. Characteristics of the Mediterranean Diet
   • What are the key principles of the Mediterranean diet?
   • What mistakes should be avoided on the Mediterranean diet?
   • The healthiest cooking methods in the Mediterranean diet
   • Is wine part of the Mediterranean diet? Facts and tips
   • What is the Mediterranean Diet Pyramid and what does it look like?
   • The Seven Countries Study – what did scientists discover?
   • Diet rankings – the Mediterranean diet as the healthiest diet!
2. What bioactive compounds are found in the Mediterranean diet?
3. Which foods are recommended in the Mediterranean diet?
   • Fresh vegetables – the foundation of the Mediterranean diet
   • Fruits – a natural source of antioxidants
   • Olive oil – the symbol of the Mediterranean diet
   • Whole-grain cereals – a source of fibre and energy
   • Olives, nuts and seeds – a wealth of healthy fats and nutrients
   • Herbs and spices – the essence of flavour and health benefits
   • Cheese and yogurt – sources of calcium, protein, and probiotics
   • Fish and seafood – valuable sources of omega-3 fatty acids and protein
   • Lean poultry – an easily digestible and valuable source of protein
   • Legumes – the foundation of plant-based protein and fibre
   • Red wine – consumed with caution and in moderation
4. The benefits of consuming olive oil
5. Which foods are prohibited in the Mediterranean diet?
   • What foods should be avoided in the Mediterranean diet?
   • Highly processed foods – what should be avoided daily?
   • Healthy choices instead of restrictions – what should you focus on?
6. How to create a Mediterranean diet meal plan?
   • Focus on a variety of colourful vegetables and fruits
   • Choose the right sources of fat
   • Opt for whole-grain cereals
   • Incorporate diverse protein sources
   • Use local and seasonal products
   • Meal preparation in the Mediterranean diet – what to consider?
7. Sample Mediterranean diet meal plan
8. Who is the Mediterranean diet best for?
   • Who can benefit from the Mediterranean diet?
   • The Mediterranean diet in different regions of the world
   • The Mediterranean diet in Polish cuisine
   • The Mediterranean diet in the United Kingdom and Ireland
   • The Mediterranean diet in the USA
   • The Mediterranean diet in Australia
   • Does the Mediterranean diet require modifications?
9. How does the Mediterranean diet impact health? Facts and research
   • The Mediterranean diet – anti-inflammatory effects
   • The Mediterranean diet in cardiovascular diseases
   • The Mediterranean diet and type 2 diabetes
   • The Mediterranean diet and weight loss – is it an effective way to lose weight?
   • How much weight can you lose on the Mediterranean diet?
   • The Mediterranean diet and dementia
   • The Mediterranean diet and Alzheimer’s disease
   • The Mediterranean diet and cancer prevention
   • The Mediterranean diet and sleep
   • The Mediterranean diet and longevity – what do Blue Zones studies reveal?
10. The Green Mediterranean Diet
    • What are the health benefits of the Green Mediterranean diet?
    • Is the Green Mediterranean diet the future of healthy eating?
11. What are the advantages of the Mediterranean diet?
12. Does the Mediterranean diet have any drawbacks?
    • Is the Mediterranean diet expensive?
    • Is the Mediterranean diet time-consuming?
    • Is the Mediterranean diet difficult to maintain?
    • Do the drawbacks of the Mediterranean diet outweigh its benefits?
13. Conclusion
14. References

1. Characteristics of the Mediterranean Diet

Let’s start by dispelling a common myth: the Mediterranean diet is not just Italian cuisine! While many associate it with pizza, spaghetti, gelato, and sweet desserts, its principles are entirely different. The definition of the Mediterranean diet does not refer to specific dishes but rather describes an overall way of eating that was dominant among Mediterranean populations in the 1950s. It is a model based on minimally processed, seasonal foods sourced from reliable and natural origins.

This characteristic of the Mediterranean diet highlights its simplicity, the high quality of ingredients, and the reliance on natural products that not only taste delicious but also promote health. It aligns with traditional eating habits of the region’s inhabitants. The Mediterranean diet is not just a set of dietary rules – it is a culture of eating that values freshness, balance, and the joy of sharing meals.

What are the key principles of the Mediterranean diet?

The Mediterranean diet is one of the most extensively researched and widely recognized as one of the healthiest diets in the world! Its foundation consists of fresh, unprocessed foods rich in fibre, healthy fats, vitamins, and minerals. A well-balanced Mediterranean diet should primarily include:

• Vegetables and fruits – fresh, seasonal, packed with antioxidants and fibre.
• Low-fat dairy – particularly yogurts and cheeses like feta or ricotta.
• Healthy fats – primarily extra virgin olive oil, but also avocados and nuts.
• Plant-based foods – whole grains, legumes, seeds and kernels.
• Fish and seafood – at least twice a week.
• Herbs and spices – natural flavour enhancers that reduce the need for excess salt.

The Mediterranean diet is not just about choosing the right foods but also a way of life. What is its philosophy? The key aspect is eating meals mindfully and calmly—without rushing and in a pleasant atmosphere—while selecting local, seasonal ingredients rich in flavor and nutrients. This harmony in the kitchen contributes not only to better health but also to daily enjoyment of food, inner balance, and longevity.

What mistakes should be avoided on the Mediterranean diet?

The Mediterranean diet is not just about choosing healthy foods, but also about how they are prepared and maintaining proper proportions in meals. While its principles are simple, some common mistakes can reduce the health benefits of this dietary approach.

• Consuming too many foods that should be limited – The Mediterranean diet is not restrictive, but red and processed meats, sweets, and pastries should be kept to a minimum. Instead, it is better to choose fish, fruits, nuts, and whole grains.
• Lack of balance in ingredient proportions – While the Mediterranean diet allows grains, some people misinterpret its principles by focusing too much on pasta and bread while neglecting vegetables, protein, and healthy fats. The key is balance—vegetables should dominate each meal, with protein sources and plant-based fats complementing the dish.
• Insufficient intake of plant-based fats – Extra virgin olive oil is the foundation of this diet, but some people limit it due to concerns about calories. However, the Mediterranean diet is naturally rich in healthy fats, which support metabolism, brain function, and hormonal balance. Olive oil also provides polyphenols and antioxidants, which have anti-inflammatory properties and protect the cardiovascular system.
• Improper cooking methods – Deep-frying should be avoided, as it can lead to the formation of harmful substances. Instead, gentler cooking techniques should be used, such as grilling, baking, steaming, or sauté
• Lack of consistency in following the diet – The Mediterranean diet works best when followed consistently. Occasionally incorporating Mediterranean foods while still consuming a diet high in processed foods will not yield the expected health benefits. It is a long-term approach to health, and gradual but consistent dietary changes are crucial.
• Misinterpreting “moderate alcohol consumption” – While red wine is often associated with the Mediterranean diet, any amount of alcohol is carcinogenic and increases the risk of cancers, particularly in the digestive system, liver, and breast tissue. Consuming alcohol is not necessary for health, and minimising or completely avoiding it is the best approach for longevity and disease prevention.

Photo 1: Fresh and Natural Mediterranean Diet Ingredients Support Health and Deliver Exceptional Flavour. Fresh and natural ingredients of the Mediterranean diet support health and provide exceptional taste experiences. Key components of this dietary model include salmon and seafood, such as mussels, shrimp, and octopus, rich in omega-3 fatty acids; mozzarella cheese, a source of protein and calcium; as well as avocado, black and green olives, tomatoes, onions, lettuce, and eggplants, all packed with vitamins, fibre, and antioxidants. Complementing these are whole-grain bread, citrus fruits, apples, and grapes, which contribute to heart health. An essential element of this diet is also fresh garlic, known for its anti-inflammatory and immune-boosting properties. The definition of the Mediterranean diet underscores the significance of these natural products, which not only nourish the body but also serve as the foundation of a healthy lifestyle.

The healthiest cooking methods in the Mediterranean diet

The Mediterranean diet promotes light and healthy cooking techniques that help preserve the full nutritional value of food. What cooking methods should you use to maximize the health benefits of the Mediterranean diet?

• Steaming – A gentle and effective method that helps retain vitamins and minerals in vegetables and fish while enhancing their natural flavours.
• Stewing and baking – Ideal for vegetables, meats, and legumes, these methods keep food moist and aromatic without the need for excess fat.
• Low-heat grilling – Perfect for fish, vegetables, and poultry, this method helps preserve nutrients and gives dishes a unique taste while reducing the formation of harmful substances associated with high-temperature frying.
• Choosing natural beverages – Water, herbal infusions, and green tea are the best alternatives to sugary sodas and alcohol.

Using these cooking methods not only enhances the flavor of dishes but also helps maximize the Mediterranean diet’s positive impact on health.

Is wine part of the Mediterranean diet? Facts and tips

Many people associate the Mediterranean diet with dry red wine. But is it truly an essential component?

On the one hand, wine provides polyphenols – powerful antioxidants with potential health benefits (more on this later in the article). On the other hand, it contains alcohol, which negatively affects the body. In certain cases, such as hypertension, cardiovascular diseases, gout, or cancer, wine consumption should be completely avoided.

Important! Wine is not a necessary element of the Mediterranean diet – its beneficial compounds can also be found in fresh fruits and vegetables. However, if you choose to drink it, remember to consume it in moderation.

What is the Mediterranean Diet Pyramid and what does it look like

To better illustrate the principles and key aspects of the Mediterranean diet, it is helpful to look at the Mediterranean Diet Pyramid, developed by the Fundación Dieta Mediterránea, a Spanish organization dedicated to promoting and researching the traditional dietary model of Mediterranean countries. This graphical representation of the dietary model highlights which food groups should form the foundation of daily meals, and which should be consumed occasionally. The Mediterranean Diet Pyramid outlines both the types of recommended foods and the optimal frequency of their consumption, making it easier to adapt eating habits to a healthy lifestyle.

At the base of the pyramid, you will find vegetables, fruits, whole grains, and healthy fats such as olive oil. These foods should be the most frequent components of meals. At the top of the pyramid, there are foods that should be consumed occasionally and in limited amounts-such as red meat, sweets, and highly processed foods.

The pyramid considers not only specific food products but also their origin (local and seasonal), quality, and preparation methods. An essential aspect of this dietary model is the celebration of meals – eating in the company of loved ones, in a relaxed atmosphere, without rush or stress. This mindful way of eating not only supports digestion but also enhances social relationships and overall well-being.

However, a healthy diet alone is not enough – to gain the maximum benefits from this dietary model, regular physical activity is essential. The type of exercise you choose is up to you, but it is important to engage in daily movement, whether it be walking, dancing, yoga, or outdoor sports.

Photo 2: The Mediterranean Diet Pyramid – A Nutrition Model That Supports Longevity. The Mediterranean Diet Pyramid is a nutritional model that combines a healthy diet with a lifestyle that promotes longevity. At its base, it emphasizes physical activity, the celebration of meals with loved ones, and the choice of local, seasonal foods. Key elements of daily nutrition include vegetables, fruits, olive oil, whole grains, legumes, and nuts. Fish and seafood should be consumed at least twice a week, while lean meat, dairy, and eggs should be eaten in moderation, around 2 – 4 times per week. Sweets and processed foods should be limited to 1 – 2 times per week, while red meat is recommended only occasionally, at most a few times per month. At the top of the Mediterranean Diet Pyramid, red wine is included as an optional component – it can be consumed in moderation or completely avoided, depending on personal preferences and cultural traditions. The Mediterranean diet is more than just a way of eating – it is a comprehensive lifestyle that promotes heart health, metabolism and longevity.

The Seven Countries Study – what did scientists discover?

The traditional Mediterranean diet has long been recognized as one of the healthiest nutritional models. Its impact on health was first scientifically confirmed in a landmark study that began in 1958. The Seven Countries Study involved over 13,000 men from different parts of the world and aimed to understand the relationship between dietary habits and the risk of heart disease.

The study was initiated and led by Dr. Ancel Keys, an American epidemiologist who was the first to identify a link between fat consumption and cardiovascular health. He analysed dietary habits in seven countries: the United States, Japan, Italy, Greece, Yugoslavia, Finland, and the Netherlands, comparing the effects of different diets on the prevalence of cardiovascular diseases.

The results were clear: residents of Mediterranean countries such as Greece and Italy had significantly lower rates of heart disease. The Mediterranean diet proved to be a key factor – those following this eating pattern, rich in unsaturated fats, fresh fruits, vegetables, and fish, had a much lower risk of cardiovascular diseases compared to individuals consuming a typical Western diet.

The most important finding of the study was that it is not the amount of fat consumed, but the type of fat, that has a decisive impact on heart health. The Mediterranean diet is abundant in healthy, unsaturated fatty acids derived from olive oil, nuts, and fish, which contribute to improved cardiovascular health. This is why it is widely recognized as one of the most effective tools in preventing cardiovascular diseases.

Diet rankings – the Mediterranean diet as the healthiest diet!

In 2025, the Mediterranean diet once again secured the top position in global diet rankings, reaffirming its status as the healthiest nutritional model. Inspired by the traditional eating habits of Mediterranean region inhabitants, this diet has consistently led such rankings over the years. In the latest evaluation, the Mediterranean diet surpassed other popular dietary models, such as the DASH diet, designed to reduce blood pressure and the MIND diet, focusing on brain health.

The impact of the Mediterranean diet on the body has been extensively documented in scientific studies. Findings clearly indicate that this diet is not only highly effective in reducing the risk of heart disease but also in lowering the risk of type 2 diabetes and promoting longevity.

Moreover, the Mediterranean diet provides the body with essential nutrients-healthy fats, fibre, antioxidants, and vitamins – that support heart health, metabolism, and nervous system function. It is precisely because of these properties that it is considered one of the best eating patterns suitable for lifelong adherence.

2. What bioactive compounds are found in the Mediterranean diet?

The Mediterranean diet positively impacts health due to its abundance of bioactive compounds, which exhibit anti-inflammatory, antioxidant and protective effects on the body. A key role is played by antioxidants, which neutralize free radicals-molecules that accelerate aging and increase the risk of chronic diseases. This is why the Mediterranean diet is rich in fresh vegetables and fruits, especially those with intense colours, such as tomatoes, berries, grapes, and peppers, which serve as natural sources of powerful antioxidants.

Among the most important bioactive compounds are polyphenols, which not only have antioxidant properties but also help lower cholesterol levels, improve glucose metabolism, and reduce the risk of cancer. Their natural sources include berries, olive oil, nuts, and legumes.

Another crucial element is essential unsaturated fatty acids (EUFAs), which form one of the cornerstones of this diet. Omega-3 fatty acids, including alpha-linolenic acid (ALA), DHA, and EPA, play a key role in preventing heart disease, regulating blood pressure, and exhibiting anti-thrombotic effects. Their best sources include fatty sea fish, walnuts, and flaxseeds. Meanwhile, omega-6 fatty acids, such as linoleic acid (LA), are found in plant-based oils (olive oil, canola oil, pumpkin seed oil), sesame seeds, almonds, and avocados.

The benefits of the Mediterranean diet stem precisely from the presence of these valuable compounds – they help strengthen the immune system, protect against cardiovascular diseases, and support healthy metabolism.

Table 1: Bioactive Compounds in the Mediterranean Diet. The Mediterranean diet positively impacts health due to the presence of numerous bioactive compounds that exhibit antioxidant, anti-inflammatory, and protective effects on the body. Resveratrol, found in grapes, supports heart health, while lycopene from tomatoes reduces the risk of cancer. Glutathione and selenium aid in detoxification and immune system strengthening. Vitamins A, C, and E play a crucial role in cell protection against oxidative stress, slowing down aging processes. These bioactive compounds contribute to the Mediterranean diet’s ability to support metabolism and reduce the risk of chronic diseases.

By following the principles of the Mediterranean diet, you provide your body with essential nutrients. However, it is important to remember that some of these, such as vitamins A, C, and E, are sensitive to high temperatures. To maximize their benefits, vegetables and fruits should be consumed raw whenever possible or cooked briefly with minimal water and covered, to preserve their nutritional properties. This approach ensures that the Mediterranean diet delivers optimal health benefits.

3. Which foods are recommended in the Mediterranean diet?

The Mediterranean diet is based on fresh, minimally processed foods that provide essential vitamins, minerals, and healthy fats. A key role is played by the variety of vegetables and fruits, which serve as rich sources of antioxidants and fibre, supporting heart health, metabolism, and immunity.

Fresh vegetables – the foundation of the Mediterranean diet

Vegetables should be included in every meal, both raw and cooked-whether steamed, roasted, grilled, or sautéed. They are rich in antioxidants, fibre, and phytonutrients, which support health on multiple levels. It is beneficial to choose vibrantly coloured vegetables, as their pigments often contain valuable bioactive compounds.

• Tomatoes – Rich in lycopene, which has anti-inflammatory properties and supports heart health. The highest concentration of lycopene is found in cooked tomatoes, such as in sauces or passata.
• Vegetables high in carotenoids – Bell peppers, pumpkin, carrots, and sweet potatoes provide beta-carotene, which supports vision, immunity, and skin health.
• Leafy green vegetables – Spinach, kale, arugula, lamb’s lettuce, and lettuce are packed with folates, magnesium, and flavonoids. They support the nervous system, regulate blood sugar levels, and protect cells from oxidative stress.
• Cruciferous and bitter vegetables – Cabbage, Brussels sprouts, broccoli, artichokes, chicory, and celery not only aid digestion but also contain sulfur compounds that support detoxification.
• Eggplants, zucchini, beets, rutabaga, potatoes, cucumbers – Excellent sources of fiber, polyphenols, and minerals. They promote gut health and offer versatile culinary applications, from salads to one-pot dishes.

An interesting addition to the Mediterranean diet is black garlic, which is produced through the controlled fermentation of fresh garlic. It has a milder, slightly sweet taste and is rich in antioxidants that support immunity, blood sugar regulation, and heart health. It pairs perfectly with grilled vegetables, hummus, and olive oil, adding a unique depth of flavour to dishes.

Incorporating fresh vegetables into your meals not only enhances flavour but also provides essential nutrients, making them the foundation of the Mediterranean diet.

Photo 3: Black Garlic – A Fermented Version of Fresh Garlic with Exceptional Properties. Black garlic is a unique variety obtained through a long fermentation process of fresh garlic cloves under controlled temperature and humidity conditions. This process transforms its colour, texture, and flavour – it becomes dark, soft, and mildly sweet, with balsamic undertones. Due to fermentation, black garlic gains even stronger antioxidant properties, containing increased levels of S-allylcysteine, a compound that supports heart health, immunity, and inflammation reduction. Additionally, black garlic is gentler on the stomach and does not leave an intense garlic odour, making it easier to incorporate into daily meals.

Fruits – a natural source of antioxidants

The Mediterranean diet is based on fresh, seasonal fruits that provide essential nutrients and support overall health. Their diverse colours indicate a rich source of antioxidants, which help protect cells from oxidative stress and slow down the ageing process.

• Berry fruits – the power of anthocyanins. Opt for raspberries, strawberries, blackberries, blueberries, and blackcurrants-they are excellent sources of anthocyanins, which improve blood vessel elasticity, support heart health, and have neuroprotective properties. They are perfect fresh or frozen, as an addition to yoghurt, porridge, or smoothies.
• Grapes – a natural source of resveratrol. Grapes, especially dark varieties, provide resveratrol-a potent antioxidant with anti-inflammatory properties and heart health benefits. Regular consumption may also help protect brain cells and combat ageing.
• Fruits rich in beta-carotene – natural skin protection. Apricots, peaches, mangoes, melons, and oranges are excellent sources of beta-carotene (provitamin A), which supports eye health, skin regeneration, and the immune system. Including them in your diet naturally shields the body from free radical damage.
• Citrus fruits – refreshing and immunity-boosting. Oranges, grapefruits, lemons, and limes are rich in vitamin C and flavonoids, which enhance immune function and circulation. Freshly squeezed citrus juices or water infused with lemon slices and mint leaves are great for hydration and vitality.
• Dates, figs, and apples – natural sources of sweet energy. Dried dates and figs provide fibre, minerals, and natural sweetness, making them an excellent alternative to processed sweets. Apples, on the other hand, are rich in pectin, which supports digestion and maintains gut microbiota balance.
• Cherries and pomegranates – for heart health and glowing skin. Pomegranates contain anthocyanins, ellagic acid, and punicalagins, which may reduce the risk of heart disease, promote healthy skin, and have anti-ageing properties. Cherries are a natural source of melatonin, which supports restful sleep and body regeneration.

Thanks to the abundance of fresh vegetables and fruits, which provide antioxidants, fibre, vitamins, and minerals, the Mediterranean diet has a positive impact on health. Regular consumption of these foods supports the immune system, protects the heart, and slows down the ageing process.

Olive oil – the symbol of the Mediterranean diet

Olive oil is not only a symbol of the Mediterranean diet but also a key ingredient in daily meals. Extra virgin olive oil (EVOO), the highest quality cold-pressed olive oil, is particularly valued as it is produced without high temperatures or chemicals. This ensures it retains a maximum amount of polyphenols, vitamins, and healthy fats, with an acidity level not exceeding 0.8%. Regular consumption of olive oil provides numerous health benefits-it supports heart health, has anti-inflammatory properties, and helps reduce the risk of cardiovascular diseases. This is why the Mediterranean diet is known for preventing high blood pressure and chronic inflammation.

Can Frequent Use of Olive Oil Lead to Weight Gain?

Although olive oil is calorie-dense (approximately 900 kcal per 100 ml), studies show that people following the Mediterranean diet do not have a higher tendency to gain weight. On the contrary-thanks to the satiating properties of healthy fats and their role in regulating metabolism, consuming olive oil in moderate amounts may actually support maintaining a healthy body weight.

What Are the Types of Olive Oil, and Which One Should You Choose?

There are several types of olive oil available on the market, but not all of them offer the same health benefits.

• Extra Virgin Olive Oil (EVOO) – the highest quality, cold-pressed, rich in polyphenols and healthy fats, with an acidity level below 0.8%. Best used cold, for salads, bread, and vegetables.
• Virgin Olive Oil – also mechanically extracted, but with a slightly higher acidity level (up to 2%), which results in a slightly lower flavour and nutritional value compared to EVOO.
• Refined Olive Oil – undergoes a refining process, which removes most polyphenols and antioxidants. It has a neutral taste and is more heat-resistant.
• Pomace Olive Oil – the lowest quality, extracted from olive press residues using high temperatures and chemical solvents.

The best choice is always Extra Virgin Olive Oil (EVOO), as it provides the highest nutritional value and offers the most health benefits.

How to Store Olive Oil to Preserve Its Properties?
To maintain the highest quality and retain valuable antioxidants, olive oil should be stored in a dark, cool place in a dark glass or stainless-steel bottle. Exposure to light and high temperatures can accelerate oxidation, reducing its nutritional value and altering its flavour. It is best to consume olive oil within 6–12 months after opening, as it gradually loses its health benefits over time.

Photo 4: Extra Virgin Olive Oil (EVOO) – The Symbol of the Mediterranean Diet. Extra virgin olive oil (EVOO) is highly valued for its rich content of monounsaturated fatty acids (MUFA), polyphenols, and vitamin E, which support heart health and have anti-inflammatory properties. Interestingly, fresh olive oil may cause a slight tingling sensation in the throat, which is a sign of a high polyphenol content with antioxidant properties. In traditional Mediterranean cuisine, it is used not only for salads and cold dishes but also for baking – and even in desserts!

Whole-grain cereals – a source of fibre and energy

The traditional Mediterranean diet would not be complete without whole grain products, which serve as a fundamental source of fibre and energy. Whole grain pasta, rice, bread, grains, and oats provide essential nutrients and have a lower glycaemic index, helping to stabilise blood sugar levels and promote longer-lasting satiety. Bread is often served with olive oil instead of butter, while grains and pasta are typically combined with vegetables, legumes, and aromatic herbs.

Beyond the classic wheat and rice, Mediterranean cuisine also features:

• Bulgur – a durum wheat grain with a slightly nutty aroma and high fibre content, often used in salads like tabbouleh.
• Farro – an ancient wheat variety rich in protein and fibre, commonly used in salads, soups, and one-pot dishes.
• Spelt – an ancient type of wheat with a mild, slightly nutty flavour, frequently found in breads and pasta.
• Couscous – light and easy-to-digest durum wheat grains, a staple in North African and Middle Eastern cuisine, but also frequently included in Mediterranean dishes.
• Oats – although not a dominant grain in Mediterranean cuisine, whole grain oats provide fibre and support heart health.
• Polenta – a cornmeal-based dish popular in northern Italian cuisine, often enhanced with saffron for a richer flavour and colour. While not traditionally Mediterranean, polenta can be incorporated into the diet as a versatile and satisfying complement to vegetables, cheese, and olive oil.
• Buckwheat – less characteristic of Mediterranean cuisine but nutritionally valuable, as it is rich in plant-based protein and minerals. It can serve as a good alternative to other grains, especially in regions where it is more widely available.

These whole grain products supply essential minerals and support gut health, making them a vital energy source in the Mediterranean diet.

Olives, nuts and seeds – a wealth of healthy fats and nutrients

Olives, nuts and seeds are among the most valuable components of the Mediterranean diet, providing healthy fats, plant-based protein, and antioxidants. What are the go-to healthy snacks in this way of eating? These very products – crunchy nuts, juicy olives, and nutrient-rich seeds – not only add variety to the diet but also support overall health.

Olives – Green or Black? Fresh or Marinated?

Fresh olives are inedible due to their high content of bitter oleuropein – only after fermentation or marination do they develop their characteristic flavour.

• Green olives are harvested before they fully ripen, giving them a more intense, slightly bitter taste.
• Black olives are left to mature longer, resulting in a milder and sweeter flavour.

Olives can be enjoyed as a snack, added to salads, pasta dishes, and sauces, or used to make tapenade – a flavourful spread perfect for bread.

Nuts – A Natural Dose of Health

The Mediterranean diet is rich in nuts, which support heart health, the nervous system, and metabolism. They are not only an excellent source of healthy unsaturated fats but also provide essential vitamins and minerals:

• Walnuts – high in omega-3 fatty acids, beneficial for brain function and circulation.
• Almonds – a great source of vitamin E, protecting cells from oxidative stress.
• Pistachios – low glycaemic index, making them a good choice for diabetics.
• Hazelnuts – support heart health and are rich in magnesium.
• Cashews – contain copper, which benefits the nervous system.
• Pine nuts – high in zinc and healthy fats, perfect for making pesto.

It is best to choose unsalted and unroasted nuts to avoid excess salt and fat oxidation.

Seeds and Kernels – Small but Nutrient-Packed

Though small, seeds and kernels are a treasure trove of healthy fats, fibre, and essential micronutrients. They can enhance salads, yoghurts, bread, or warm dishes:

• Sesame seeds – the base of tahini and hummus, rich in calcium and phytosterols.
• Pumpkin seeds – high in zinc, supporting immunity and skin health.
• Chia seeds – a great source of fibre and omega-3 fatty acids, aiding digestion.
• Flaxseeds – beneficial for digestive health and improving skin elasticity.
• Poppy seeds – provide calcium and magnesium, supporting the nervous system.

Thanks to these ingredients, the Mediterranean diet helps prevent heart disease, strengthens the immune system, and provides essential nutrients, crucial for longevity and overall well-being.

Herbs and spices – the essence of flavour and health benefits

The Mediterranean diet is not just about choosing the right ingredients but also the art of seasoning. Herbs and spices play a crucial role, enhancing the depth of flavours while enriching dishes with valuable bioactive compounds. Fresh basil, oregano, thyme, rosemary, mint, and parsley are essential elements of this cuisine, giving dishes their distinctive aroma. Other key additions include marjoram, tarragon, and fennel, which pair perfectly with fish and seafood.

Spices with proven anti-inflammatory properties, such as turmeric, cumin, garlic, and cinnamon, further support overall health. Middle Eastern influences in Mediterranean cooking also introduce sumac, a tangy, citrus-like spice, and za’atar, a fragrant blend of thyme, oregano, and toasted sesame seeds.

Additionally, anise, black pepper, savoury, bay leaves, and chilli bring bold flavours to meats, sauces, and vegetable dishes, making Mediterranean cuisine both delicious and health-boosting.

Moreover, the intense aromas of herbs and spices naturally reduce the need for added salt, which, when consumed in excess, contributes to high blood pressure and water retention. This is why Mediterranean populations tend to use fresh and dried herbs instead of table salt.

Interestingly, many well-known Mediterranean herbs, such as oregano, lavender, and rosemary, are rich in powerful antioxidants that help neutralise free radicals and promote longevity. Studies have shown that in certain regions with exceptionally high life expectancy-such as Ikaria in Greece-regular consumption of thyme and sage infusions may support heart health and have neuroprotective effects.

By incorporating more aromatic spices into daily meals, we enhance flavour naturally while maximising the health benefits of the Mediterranean diet.

Photo 5. Key Herbs of Mediterranean Cuisine – Rosemary, Sage, Basil, and Thyme. These four aromatic herbs are the essence of Mediterranean cooking, adding depth of flavour and an intense aroma to dishes. From the left: rosemary, with its needle-like leaves and slightly resinous fragrance, pairs perfectly with roasted potatoes, fish, and poultry. Next is sage, known for its strong, spicy flavour, often used to enhance sauces, roasts, and meat fillings. At the centre is basil, a key ingredient in pesto and a perfect companion to tomatoes and mozzarella. On the right is thyme, with its subtle citrus-herb aroma, which enhances the taste of stewed vegetables, casseroles, and marinades. Beyond their culinary value, these herbs offer numerous health benefits-they have anti-inflammatory properties, support digestion, and provide antioxidants. Thanks to them, the Mediterranean diet is not only a feast for the senses but also promotes health and longevity.

Cheese and yogurt – sources of calcium, protein, and probiotics

The Mediterranean diet pyramid also includes fermented dairy products, which should be incorporated into the daily meal plan. Greek yoghurt, feta cheese, mozzarella, ricotta, Parmesan, and sheep’s cheeses such as pecorino and manchego are among the most frequently consumed dairy products in Mediterranean cuisine. These foods are rich in high-quality protein and calcium, while also providing beneficial probiotic bacteria that support gut health and the immune system.

Some of the most popular Mediterranean cheeses include:

• Halloumi – a semi-hard Cypriot cheese, perfect for grilling and adding to salads.
• Goat’s cheese – mild yet slightly tangy, commonly used in French and Spanish cuisine.
• Brie – a soft, creamy cheese, excellent as a topping for bread or paired with fruit.
• Parmesan (Parmigiano Reggiano) – a long-aged cheese with an intense flavour, often grated over pasta dishes and salads.

How Do Cheese and Yoghurt Fit into the Mediterranean Diet? According to the principles of the Mediterranean diet, low-fat dairy products should be consumed twice a day-as an addition to salads (such as a Greek salad with feta), an ingredient in light breakfast dishes, such as yoghurt with fruit and nuts, or as a base for healthy sauces and dips.

Regular consumption of fermented dairy products as part of the Mediterranean diet supports bone health, digestive health, and gut microbiota balance, contributing to better digestion and overall well-being.

Photo 6. Tzatziki – A Classic Greek Dip Beloved in Mediterranean Cuisine. Tzatziki is one of the most recognisable staples of the Mediterranean diet – a creamy, aromatic sauce made from Greek yoghurt, cucumber, garlic, olive oil, and fresh herbs such as dill or mint. It is not only a perfect accompaniment to grilled meats but also an excellent dip for vegetables, aligning perfectly with the Mediterranean diet pyramid. According to its principles, dairy products, especially fermented ones, should be consumed twice a day – and tzatziki can be one of them, serving as a light snack between main meals.

Fish and seafood – valuable sources of omega-3 fatty acids and protein

In a balanced Mediterranean diet, marine fish and seafood serve as essential sources of high-quality protein and omega-3 fatty acids. Among the most commonly consumed species are salmon, mackerel, sardines, tuna, flounder, sea bass (branzino), and red mullet.

Mediterranean cuisine also highly values prawns, mussels, oysters, octopus, crabs, lobsters, and squid, which provide premium-quality protein and essential minerals.

Oily marine fish such as sardines, mackerel, salmon, and tuna are particularly rich in omega-3 fatty acids, which have anti-inflammatory properties, support heart and brain health, and reduce the risk of neurodegenerative diseases. Lighter, white fish like flounder, sea bass, and red mullet have a milder flavour, making them a great option for those who prefer a more delicate taste over the stronger aroma of oily fish.

Seafood is not only a great source of high-quality protein but also provides essential micronutrients such as iodine, zinc, and selenium, which are crucial for the proper functioning of the thyroid gland and immune system. In Mediterranean cuisine, fish is often grilled, baked, or poached, rather than deep-fried, to preserve its nutritional value.

According to Mediterranean diet recommendations, fish and seafood should be consumed at least 2-3 times per week to ensure an adequate intake of essential nutrients and reap the health benefits of regular consumption.

Photo 7. Bouillabaisse – The Queen of Mediterranean Fish Soups. Bouillabaisse is a flavourful fish soup from Marseille, regarded as a symbol of Mediterranean cuisine. Its rich taste and deep red-orange colour come from a combination of fresh fish (such as scorpionfish, conger eel, and red mullet), seafood, tomatoes, garlic, olive oil, and saffron. Traditionally, this dish is served with crispy croutons and rouille sauce-a creamy, garlicky condiment made with olive oil, paprika, and saffron, visible in the background. These accompaniments enhance the bold flavours of the soup and add an extra layer of texture. Did you know that bouillabaisse was originally a simple fisherman’s dish, made from fish that were not suitable for sale? Today, it is one of the most highly regarded Mediterranean dishes, enjoyed both at home and in top restaurants!

Lean poultry – an easily digestible and valuable source of protein

Although the Mediterranean diet is primarily based on plant-based foods, lean poultry such as chicken and turkey also has its place. Poultry is easily digestible, rich in high-quality protein, and lower in fat compared to red meat, making it beneficial for heart health and maintaining a healthy weight.

In traditional Mediterranean cuisine, poultry is typically roasted, grilled, or stewed with olive oil, fresh herbs, and vegetables. In Greece, a popular dish is chicken souvlaki-skewers marinated in olive oil, lemon, and oregano. Meanwhile, in Italy, pollo alla cacciatora is a well-loved dish featuring chicken stewed in a tomato sauce with olives and herbs.

Regular consumption of lean poultry, combined with vegetables and healthy fats, aligns with the principles of the Mediterranean diet, providing the body with essential nutrients and sustained energy.

Photo 8. Pollo alla Cacciatora – A Classic Italian Dish Full of Aroma. Juicy pieces of chicken stewed in a rich, fragrant tomato sauce with garlic, onions, olives, and fresh herbs-this is pollo alla cacciatora, or “hunter’s-style chicken.” One of the most famous dishes in Italian cuisine, it originates from Tuscany, where it has been prepared for centuries using locally available ingredients, enhancing the depth of olive oil and aromatic spices. Traditionally served with crusty bread, pasta, or polenta, pollo alla cacciatora perfectly aligns with the Mediterranean diet, combining high-quality protein with an abundance of vegetables and healthy fats. The dish is typically cooked in a large pot, allowing the flavors to meld slowly, making every bite a true delight for the senses. Was this dish really created for hunters? There are many theories, but one thing is certain-pollo alla cacciatora embodies the Italian approach to cooking: simple ingredients, bold flavors, and food that tastes best when shared in good company!

Legumes – the foundation of plant-based protein and fibre

Legumes are an essential component of the Mediterranean diet, serving as an excellent source of plant-based protein, fibre, and valuable minerals such as iron, magnesium, and zinc. Due to their high fibre content, they help maintain stable blood sugar levels and support gut health.

The most commonly consumed legumes include chickpeas, lentils, beans, broad beans, and peas, which often serve as a meat substitute in the Mediterranean diet. Chickpeas are a key ingredient in hummus and falafel, while lentils are widely used in soups, salads, and one-pot dishes, such as the Italian zuppa di lenticchie. In Spain, the hearty fabada asturiana, a thick stew made with white beans, is a well-loved dish, while in Greece, fasolada, a nourishing tomato-based bean soup, is a staple of traditional cuisine.

Legumes are often combined with grains to create nutrient-rich, satisfying meals. Chickpeas and beans pair well with whole-grain bread, durum wheat pasta, rice, as well as traditional bulgur wheat and couscous, which is widely popular in North African cuisine.

Regular consumption of legumes helps reduce the intake of meat and animal fats, which is one of the core principles of the Mediterranean diet. They are not only highly nutritious but also incredibly versatile-they can be added to soups, salads, stews, or spreads, making them an easy and valuable addition to the daily diet.

Photo 9. Hummus – a velvety chickpea spread made with olive oil, garlic, lemon, and tahini, highly valued in the Mediterranean diet for its unique flavour and nutritional benefits. This versatile dish, rich in plant-based protein and healthy fats, pairs perfectly with vegetables, pita bread, or crispy toast, making it a delicious and satisfying snack with Middle Eastern origins.

Red wine – consumed with caution and in moderation

A well-balanced Mediterranean diet does not require the consumption of red wine, although it appears in traditional dietary patterns in moderate amounts. According to Mediterranean diet guidelines, if alcohol is consumed, it should be occasional and in small quantities, preferably alongside meals. Red wine contains resveratrol, an antioxidant that may support heart health, but current scientific research indicates that alcohol has negative effects on health. Therefore, it is best to limit consumption to a minimum or eliminate it entirely.

4. The benefits of consuming olive oil

Extra virgin olive oil (EVOO) – the symbol of the Mediterranean diet – reflects one of its key principles: prioritizing plant-based fats, especially those rich in monounsaturated fatty acids (MUFA) and antioxidants, instead of animal-derived fats.

The health benefits of the Mediterranean diet stem largely from the presence of olive oil, which is packed with monounsaturated fatty acids and offers several protective effects:

• Improves lipid profile – helps lower “bad” LDL cholesterol while maintaining or even increasing “good” HDL cholesterol levels.
• Reduces the risk of atherosclerosis and cardiovascular diseases – by enhancing blood vessel function, reducing inflammation, and protecting the vascular endothelium. The Mediterranean diet prevents chronic heart diseases due to its high content of healthy fats and antioxidants.
• Stabilizes blood sugar levels – helps regulate carbohydrate metabolism. Adding olive oil to carbohydrate-rich meals can reduce blood sugar spikes, supporting glycaemic control, which is crucial for preventing and managing type 2 diabetes.
• Protects brain function and prevents dementia – antioxidants in olive oil help neutralize oxidative stress, shielding neurons from damage. This may lower the risk of Alzheimer’s disease and other forms of dementia, while also enhancing memory and concentration.
• Has anti-cancer properties – rich in antioxidants, olive oil helps prevent DNA damage in cells, reducing the risk of cancer development. These properties contribute to the Mediterranean diet’s potential cancer-protective effects.

5. Which foods are prohibited in the Mediterranean diet?

The Mediterranean diet is based on fresh, unprocessed foods that provide the body with essential nutrients. However, this does not mean it is a restrictive diet – its principles allow for conscious food choices and a gradual reduction of food groups that may negatively impact health.

What foods should be avoided in the Mediterranean diet?

• Red Meat – should be consumed less than twice a week, as excessive intake may increase the risk of cardiovascular diseases. If consumed, it is best to choose lean cuts and opt for grilling or boiling instead of frying.
• Processed Meat – products such as cold cuts, sausages, hot dogs, and bacon contain high amounts of salt, preservatives, and saturated fats, which can contribute to hypertension and atherosclerosis. Consumption should be limited to a maximum of once per week.
• Sweets and Pastries – while the Mediterranean diet does not completely exclude sweets, it encourages moderation. Cakes, cookies, candy bars, and processed desserts should be limited to no more than twice a week to reduce the intake of sugar, trans fats, and refined carbohydrates. Better alternatives include fruits, yogurt with honey, and homemade baked goods with olive oil.

Highly processed foods – what should be avoided daily?

The Mediterranean diet promotes natural, whole foods, which is why it excludes products containing artificial additives, trans fats, excess salt, or sugar. It is best to avoid:

• Fast Food – such as hamburgers, fries and hot dogs, which are high in saturated fats, salt, and calories but lack essential nutrients.
• Instant Meals – including powdered soups, ready-made sauces, and instant noodles, which contain artificial flavour enhancers and high sodium levels, contributing to hypertension and water retention.
• Sugary Beverages – such as cola, soda, and energy drinks, which contain large amounts of sugar and high-fructose corn syrup, increasing the risk of obesity and insulin resistance. A better choice would be water, herbal infusions, or freshly squeezed juices.
• Salty Snacks – including chips, pretzels, salty popcorn, and crackers, which are high in trans fats and preservatives that may harm heart health and digestion. Instead, opt for roasted nuts, olives, or hummus with vegetables.

Healthy choices instead of restrictions – what should you focus on?

The Mediterranean diet is not about strict prohibitions but about making informed dietary choices. Reducing processed foods and limiting red meat and sweets is the key to better health and overall well-being. This approach ensures that eating remains both healthy and enjoyable, making the Mediterranean diet a sustainable lifestyle choice.

Photo 10: Greek Salad – A Classic Dish of the Mediterranean Diet. Greek salad is a traditional Mediterranean dish, consisting of feta cheese, tomatoes, cucumbers, bell peppers, onions, and olive oil. Enjoyed outdoors, surrounded by nature, this meal – captured in the picturesque setting of Delphi, Greece -perfectly embodies the Mediterranean philosophy of celebrating food and cherishing shared moments at the table.

6. How to create a Mediterranean diet meal plan?

The Mediterranean diet is not just about healthy food choices but also about balancing and composing meals according to the principles of the Mediterranean Diet Pyramid. By following a few key guidelines, you can enjoy nutritious and delicious meals that promote overall health.

Focus on a variety of colourful vegetables and fruits

The core principles of the Mediterranean diet highlight the essential role of vegetables and fruits as the foundation of daily meals. A large quantity of vegetables should be consumed every day, ideally included in every meal, providing the body with valuable nutrients such as fibre, vitamins, and antioxidants that support the immune system and metabolism.

• Include vegetables in every meal, both raw and cooked.
• A diet rich in vegetables promotes satiety and helps stabilize blood sugar levels.
• Orange and red vegetables (such as tomatoes, bell peppers, and pumpkin) are particularly beneficial as they contain beta-carotene and lycopene.
• Berries, citrus fruits, and pomegranates provide powerful antioxidants, supporting heart health and nervous system function.

Choose the right sources of fat

Healthy fats are a key component of the Mediterranean Diet Pyramid. Extra virgin olive oil (EVOO) is the primary fat in this diet, rich in monounsaturated fatty acids and polyphenols, which have anti-inflammatory properties and protect the cardiovascular system. In addition to olive oil, which can be used for salads, cooking, and as a bread dip, it’s important to include other valuable fat sources that provide essential nutrients:

• Nuts and seeds (such as almonds and pumpkin seeds) – excellent sources of healthy fats and magnesium.
• Avocados and olives – rich in fatty acids and vitamins B and E.

Opt for whole-grain cereals

Whole-grain cereals play a crucial role in the Mediterranean diet, providing fibre, B vitamins, and essential minerals such as magnesium and zinc. Replacing refined grains with whole grains helps stabilize blood sugar levels and supports healthy digestive function.

• Choose whole-grain bread, pasta, and grains instead of highly processed alternatives.
• Brown rice and quinoa are excellent substitutes for traditional white rice.
• Oatmeal and whole-grain cereals make a great breakfast choice, providing long-lasting energy for the morning.

Whole-grain foods promote satiety, helping to prevent snacking and support weight management.

Incorporate diverse protein sources

Protein is an essential nutrient, but in the Mediterranean diet, its sources are more diverse than in a typical Western diet.

• Fish and seafood provide omega-3 fatty acids, which support heart and brain health. Aim to include fatty fish such as mackerel, sardines, and salmon at least twice a week.
• Lean poultry such as chicken and turkey is an easily digestible source of protein. In the Mediterranean diet, it is recommended in moderation, preferably boiled, stewed, or baked rather than fried.
• Legumes (chickpeas, lentils, beans, and peas) are excellent plant-based protein sources, rich in fibre and minerals. They work well in soups, salads, and spreads like hummus.
• Dairy products, especially fermented ones (Greek yogurt, feta cheese, and mozzarella), provide calcium, probiotics, and high-quality protein, supporting bone health and digestion.

By incorporating a variety of protein sources, the Mediterranean diet remains balanced and provides all essential amino acids.

Use local and seasonal products

Choosing seasonal fruits and vegetables is a key principle of the Mediterranean Diet Pyramid. These foods not only provide maximum nutritional value but are also more flavourful and environmentally friendly.

• Buy vegetables and fruits in season, when they have the highest nutrient content and best taste.
• Opt for local products, supporting sustainable agriculture and local economies.
• Avoid highly processed substitutes, choosing fresh ingredients with minimal additives.

By following these guidelines, you will enhance the quality of your diet while also contributing to environmental sustainability.

Meal preparation in the Mediterranean diet – what to consider?

In addition to selecting the right ingredients, the cooking methods play a crucial role. Using gentle cooking techniques helps preserve the maximum amount of nutrients while maintaining the natural flavour of the dishes.

• Boiling, stewing, and baking are the primary cooking techniques in Mediterranean cuisine.
• Avoid deep frying – instead, opt for grilling, oven baking, or steaming.
• Add olive oil cold – ideally after cooking to preserve its valuable antioxidants.

By following these methods, your meals will remain light, flavourful, and packed with essential nutrients!

Photo 11: Octopus Salad – A Flavourful Mediterranean Dish. Octopus salad is a fragrant Mediterranean dish, where tender seafood is combined with potatoes, cherry tomatoes, olives, and fresh herbs. Served at a seaside restaurant in the port of Monaco, this dish embodies the essence of the Mediterranean diet, which is based on fresh, local ingredients and the joy of sharing meals in a unique atmosphere.

7. Sample Mediterranean diet meal plan

A balanced Mediterranean diet is based on consuming natural, minimally processed foods that provide the body with fibre, vitamins, minerals, and healthy fats, primarily from olive oil. Due to its high nutritional density, this eating pattern supports metabolic, cardiovascular, and immune health, while offering a rich variety of flavours and simple meal preparation.

If you’re wondering what a sample Mediterranean diet meal plan looks like, below you’ll find ready-made meal suggestions that reflect its core principles. This one-day meal plan includes nutrient-dense meals that are not only rich in essential nutrients but also easy to prepare.

Additionally, if you’re looking to adopt this diet into your daily routine, you will also find Mediterranean diet recipes to help you create delicious and healthy meals at home with ease.

Photo 12: Caprese Salad – An Icon of Mediterranean Cuisine. Caprese salad is a symbol of Mediterranean cuisine, where ripe tomatoes, velvety mozzarella, fresh basil, and aromatic olive oil come together to create a harmonious flavour composition.

This simple yet refined dish embodies the essence of Italian culinary artistry.

8. Who is the Mediterranean diet best for?

The Mediterranean diet is more than just a way of eating-it’s a lifestyle that can be easily adapted to different age groups and health needs. Thanks to its flexibility and the absence of restrictive rules, it serves not only as a healthy dietary model but also as an effective tool in diet therapy – suitable for both healthy individuals and those looking to support their bodies in managing chronic diseases.

Who Can Benefit from the Mediterranean Diet?

• People focused on health and longevity – this dietary model is based on natural, unprocessed foods with high nutritional value.
• Individuals with type 2 diabetes – the Mediterranean diet helps regulate blood sugar levels and improves insulin sensitivity.
• People with cardiovascular issues – following Mediterranean diet principles can help lower “bad” LDL cholesterol levels and reduce the risk of hypertension.
• Seniors – a diet rich in antioxidants and healthy fats supports brain function, helping to reduce the risk of neurodegenerative diseases.
• Individuals struggling with overweight and obesity – the high fibre content promotes satiety, appetite control, and healthy weight loss.

Thanks to its preventive properties, the Mediterranean diet helps prevent numerous lifestyle diseases, including cardiovascular conditions, type 2 diabetes, and neurodegenerative diseases. Its richness in healthy fats, fibre, and antioxidants contributes to reducing inflammation and improving metabolism. The long-term benefits of this diet include better weight control, improved lipid profile, and digestive system support. Moreover, the Mediterranean diet helps regulate blood glucose levels and enhances insulin sensitivity, which is crucial for preventing and managing insulin resistance. For more details, refer to Chapter 9: How Does the Mediterranean Diet Affect Health? Facts and Research.

The Mediterranean diet in different regions of the world

The Mediterranean diet enjoys widespread popularity worldwide, and its principles can be adapted to local ingredients and culinary traditions. While implementing its elements in various countries may require certain modifications, the core principles-an abundance of vegetables, healthy fats, and high-quality protein-remain unchanged. How does the Mediterranean diet look when adapted to local conditions in different parts of the world?

The Mediterranean diet in Polish cuisine

Although Poland is far from the Mediterranean Sea, many local ingredients align with this nutritional model. How can you adapt the principles of the Mediterranean diet while keeping your favourite Polish flavours?

• More vegetables every day – Cabbage, beets, carrots, apples, and plums are great local alternatives to Mediterranean produce. They can be included in every meal-in salads, soups, roasted dishes, or as side dishes with grains.
• Fats – olive oil instead of lard and butter – Olive oil is widely available and should become the main fat in the kitchen. If unavailable, cold-pressed rapeseed oil is an excellent alternative, also rich in healthy fats.
• Fish instead of pork – Herring, cod, or trout are great sources of omega-3 fatty acids. Baked in foil with herbs and lemon, they are both nutritious and delicious.
• Fermented dairy products – Instead of Mediterranean Greek yogurt, opt for kefir, buttermilk, or sour milk-natural probiotics that support gut health.
• Herbs instead of salt – Oregano and rosemary can be replaced with marjoram, garlic, and dill. These enhance flavour while reducing the need for salt.

This simple approach allows you to adopt healthier habits without drastically changing your diet!

The Mediterranean diet in the United Kingdom and Ireland

In these countries, red meat, processed foods, and highly refined white bread are dietary staples. How can you incorporate the Mediterranean diet into British and Irish eating habits?

• Swap butter for olive oil – Instead of spreading butter on bread, use extra virgin olive oil. Add herbs and use it as a bread dip.
• Choose whole grain bread – Replace white bread and toast with wholemeal, spelt, or rye bread, which are higher in fibre and nutrients.
• Opt for fish instead of fried sides – Atlantic cod, mackerel, and Scottish salmon are excellent alternatives to Mediterranean fish. Bake them in foil or grill instead of frying in batter.
• Eat more vegetables and legumes – Peas, beans, Brussels sprouts, and kale are great nutrient-rich options to replace potatoes in the form of chips.
• Cut down on ready meals and fast food – Typical British convenience meals contain high amounts of salt, trans fats, and preservatives. Cook from scratch using fresh, unprocessed ingredients.

By gradually making these changes, you’ll quickly realise that the Mediterranean diet can be delicious, simple, and accessible, even in the UK and Ireland.

The Mediterranean diet in the USA

Adopting a Mediterranean diet may seem challenging in the American food culture, which often revolves around processed meals, large portions, and fast food. However, it’s possible to transition while maintaining both convenience and great taste.

• Swap red meat for leaner protein sources – Choose more poultry and plant-based proteins like chicken, turkey, chickpeas, and beans instead of beef and processed deli meats.
• More vegetables, fewer fried sides – Replace French fries with roasted sweet potatoes, mushrooms, or grilled vegetables, which retain more nutrients.
• Ditch store-bought sauces for homemade versions – Use olive oil, garlic, herbs, and lemon juice to add flavour without the added sugar and preservatives found in commercial dressings.
• Reduce processed snacks – Instead of chips, candy bars, and fast food, reach for nuts, hummus, and whole-grain sandwiches.

More and more people in the USA are embracing fresh, local ingredients and incorporating the principles of the Mediterranean diet into their daily meals. This way, you can enjoy its benefits without making drastic changes to your routine!

The Mediterranean diet in Australia

Australia is a highly urbanised Western country, where fast food, red meat, and highly processed foods dominate the food landscape. However, growing health awareness has led more Australians to adopt Mediterranean diet principles. How can you tailor this nutritional approach to local Australian ingredients?

• More vegetables and legumes – Chickpeas, beans, and lentils, which are already popular in Australian cuisine, perfectly align with the Mediterranean dietary guidelines.
• Fish and seafood instead of red meat – Tasmanian salmon, barramundi, and tuna are excellent local alternatives to traditional Mediterranean fish.
• Olive oil instead of butter and refined oils – The Mediterranean diet emphasises healthy fats, so extra virgin olive oil, which is widely available in Australian supermarkets, should be the primary choice.
• Nuts and seeds as healthy snacks – Instead of chips and chocolate bars, opt for macadamia nuts, almonds, and chia seeds, which are rich in healthy fats and antioxidants.
• Less processed food – Replace store-bought sauces and fast food with fresh, natural ingredients, which are abundant in Australia.

The Mediterranean diet is gaining popularity in Australia, particularly in relation to mental health benefits. The SMILES Trial, conducted by Australian researchers, found that following this diet may help reduce symptoms of depression. This makes it a valuable dietary approach not only for physical health but also for mental well-being.

Photo 13: Mediterranean Diet Ingredients Available Worldwide – Choose the Best! The Mediterranean diet is not just the traditional eating style of Southern European countries-today, its key ingredients can be found almost anywhere. Whether you live in Poland, Ireland, the UK, the USA, or Australia, you have easy access to olive oil, fresh vegetables, aromatic herbs, and omega-3-rich fish and seafood. The foundation of the Mediterranean diet is built on simple, natural foods that promote health and longevity. While its origins lie in the Mediterranean region, it can be adapted to different parts of the world. This photo showcases a rich selection of fresh fish and seafood in a local supermarket-a clear reminder that the essential components of the Mediterranean diet are within reach, no matter where you live. What will be on your Mediterranean plate today?

Does the Mediterranean diet require modifications?

The Mediterranean diet, deeply rooted in the culinary traditions of the Mediterranean region, is flexible and well-balanced, making it easily adaptable to various health needs. In certain clinical cases, such as insulin resistance, irritable bowel syndrome (IBS), or cardiovascular diseases, modifications may be necessary to prevent unwanted symptoms while still fully benefiting from its health advantages. How can this nutritional model be adjusted to individual needs while maximising the positive effects of the Mediterranean diet?

Individuals with Irritable Bowel Syndrome (IBS)

Adjusting the Mediterranean diet for IBS can follow two approaches – by eliminating high-FODMAP foods that may worsen symptoms and by gradually implementing Mediterranean diet principles as a long-term dietary strategy.

On one hand, a standard approach involves avoiding foods that may trigger symptoms, such as onions, garlic, cabbage, broccoli, apples, and pears. Instead, it is advisable to choose low-FODMAP vegetables, such as courgettes, aubergines, lettuce, spinach, and tomatoes. Legumes, including chickpeas and beans, should be introduced gradually, and if necessary, replaced with easier-to-digest protein sources, such as fish, poultry, or eggs. Olive oil and fatty fish, rich in omega-3 fatty acids, may provide anti-inflammatory benefits and help support gut health. In cases of IBS, modifying the Mediterranean diet by limiting or excluding problematic foods often leads to significant digestive improvements.

On the other hand, recent studies suggest that the Mediterranean diet itself-even if it includes some FODMAPs-may have positive effects on individuals with IBS. Thanks to its anti-inflammatory properties, antioxidant-rich ingredients, and healthy fats, this diet may support gut microbiota and enhance digestive function. Unlike the low-FODMAP diet, which is effective but highly restrictive and challenging for long-term adherence, the Mediterranean diet provides a more sustainable and balanced nutritional approach. By gradually incorporating elements of the Mediterranean diet, adjusting food choices based on individual tolerance, and observing personal reactions, individuals with IBS can develop an optimal dietary plan that supports digestive health while allowing them to enjoy the full benefits of the Mediterranean diet.

Individuals with Gluten Intolerance and Coeliac Disease

The traditional Mediterranean diet includes many wheat-based foods, such as bread, pasta, and couscous. Therefore, individuals with coeliac disease or gluten intolerance should opt for gluten-free alternatives, such as millet, amaranth, quinoa, or chickpea pasta. It is also essential to watch out for hidden gluten in processed foods like sauces and ready-made meals.

Individuals with Lactose Intolerance

The Mediterranean diet includes a moderate amount of dairy, mainly in the form of aged cheeses and yoghurts. Those with lactose intolerance can replace milk with calcium-fortified plant-based alternatives and swap soft cheeses like blue cheese or cheddar for aged varieties, which naturally contain lower lactose levels.

Individuals with Autoimmune Diseases (e.g., Hashimoto’s, Rheumatoid Arthritis)

Due to its anti-inflammatory properties, the Mediterranean diet may help reduce chronic inflammation in the body. However, some individuals may benefit from limiting potentially pro-inflammatory foods, such as excess dairy or gluten. Enhancing the diet with omega-3-rich fatty fish, olive oil, and antioxidant-rich vegetables can support the immune system and help manage symptoms associated with autoimmune disorders.

Physically Active Individuals and Athletes

The Mediterranean diet naturally provides energy through healthy fats and carbohydrates, but active individuals may require higher calorie and protein intake. Increasing the consumption of whole grains, legumes, and fruits can provide sustained energy, while lean proteins from fish, poultry, eggs, and fermented dairy products support muscle recovery.

Choosing easily digestible foods is essential for peri-workout nutrition. Lean white fish like cod or plaice may be preferable to fatty fish such as salmon or mackerel. Other light options include lean poultry (chicken or turkey breast), egg whites, and fermented dairy products like natural yoghurt or kefir.

To maintain electrolyte balance and support muscle function, post-exercise meals should include electrolyte-rich foods such as olives, nuts, and leafy green vegetables. This is particularly crucial after intense physical activity.

The MIND Diet as a Modification of the Mediterranean Diet

The Mediterranean diet can also be adapted for brain health, as seen in the MIND diet-a combination of Mediterranean and DASH diets. It reduces red meat and saturated fats while emphasising leafy greens, berries, and nuts, which have been shown to support cognitive function and may lower the risk of neurodegenerative diseases.

The Mediterranean diet is not a rigid dietary plan, but rather a flexible eating model that can be adapted to various health needs. With the right modifications, individuals can fully benefit from this diet without the risk of unwanted symptoms. The key is to take a personalised approach, closely observe the body’s response, and tailor dietary choices to ensure optimal well-being and long-term health benefits.

Photo 14: Caponata Salad – A Sicilian Mediterranean Specialty. Caponata is a Sicilian specialty of Mediterranean cuisine, where eggplant, tomatoes, celery, olives, and capers come together in a fragrant, slightly sweet and tangy sauce made with olive oil. This traditional dish, served both as an appetizer and a side with bread, captures the essence of the Mediterranean diet, which is based on fresh, local ingredients and the rich flavours of Sicily.

9. How does the Mediterranean diet impact health? Facts and research

The health benefits of the Mediterranean diet were first discovered in the 1950s and 1960s through numerous studies, the most notable being the Seven Countries Study, which demonstrated that adhering to the Mediterranean diet is associated with a lower risk of cardiovascular diseases.

Since then, the popularity of the Mediterranean diet has significantly increased, earning recognition worldwide as one of the healthiest eating patterns. It has been linked to a reduced risk of chronic diseases and greater life expectancy. It is no surprise that the Mediterranean diet ranked first in the 2025 global ranking of the best diets, outperforming the MIND and DASH diets. Regular adherence to the Mediterranean diet has been shown to positively impact blood sugar regulation, lipid profiles, and overall health. Numerous studies confirm that following this dietary model is associated with a range of health benefits that influence both lifespan and quality of life.

The Mediterranean diet – anti-inflammatory effects

The Mediterranean diet is undoubtedly beneficial in preventing and managing diseases associated with chronic inflammation. If you are dealing with Hashimoto’s disease, diabetes, cardiovascular diseases, or psoriasis, incorporating its principles into your lifestyle may be highly beneficial. The anti-inflammatory properties of this dietary model stem largely from its high content of antioxidant compounds, which help reduce inflammation in the body. The most important antioxidants have been described in the table earlier in this article.

The cooking methods used in the Mediterranean diet also contribute to its anti-inflammatory effects. Prolonged frying and charring of foods lead to the formation of compounds harmful to the body. Instead, opting for boiling, stewing, and controlled cooking times helps reduce inflammation and improve overall health.

Another crucial factor influencing the inflammatory index of the diet is the atmosphere in which meals are consumed. Eating in a hurry, under stress, or at irregular times can negatively affect your health. The benefits of the Mediterranean diet are most effective when meals are enjoyed in a calm environment, eaten slowly, while sitting down, and at regular times. Additionally, celebrating meals with loved ones enhances mental well-being and supports overall health, reinforcing the Mediterranean diet’s holistic approach to nutrition and lifestyle.

The Mediterranean diet in cardiovascular diseases

The health benefits of the Mediterranean diet have been most extensively studied in relation to heart health and cardiovascular protection. Numerous scientific studies confirm that regular adherence to this diet reduces the risk of cardiovascular diseases and lowers the probability of mortality from these conditions.

The key evidence supporting the health benefits of the Mediterranean diet dates back to the 1950s, when the Seven Countries Study first revealed that Cretan residents, despite consuming a similar amount of fats as other nations, suffered from heart disease far less frequently. The difference lay in the type of fats consumed – the Mediterranean diet emphasizes healthy fats, including monounsaturated fatty acids (MUFA) from olive oil and polyunsaturated omega-3 fatty acids (PUFA) found in fatty fish. These healthy fats help reduce “bad” LDL cholesterol levels and increase “good” HDL cholesterol levels, leading to better heart health.

This diet not only benefits cholesterol levels but also helps lower blood pressure, reducing the risk of hypertension and other cardiovascular conditions. Studies such as the Lyon Diet Heart Study confirmed that the Mediterranean diet could reduce the risk of recurrent heart attacks by 73%. Another study, PREDIMED, found that individuals at high cardiovascular risk who followed a balanced Mediterranean diet had a 30% lower risk of major heart-related events, such as heart attack and stroke.

Additionally, the Mediterranean diet helps regulate blood sugar levels, reducing the risk of type 2 diabetes, lowers systemic inflammation, and protects against metabolic syndrome, all of which contribute to heart and vascular health. For these reasons, it is widely recognized as one of the most effective diets for both preventing and managing cardiovascular diseases.

Photo 15: Mackerel Fillets (Filetti di sgombro) – A Mediterranean Classic. Mackerel fillets are a staple of the Mediterranean diet, rich in omega-3 fatty acids, which support heart and nervous system health. Served with olive oil, lemon, and fresh herbs, this dish is simple yet incredibly aromatic, perfectly embodying the principles of Mediterranean cuisine.

The Mediterranean diet and type 2 diabetes

The Mediterranean diet is recognized as one of the most effective dietary approaches for both the prevention and management of type 2 diabetes. Mediterranean diet staples such as vegetables, fruits, legumes, whole grains, and nuts are high in fibre and have a low glycaemic index, which stabilizes blood sugar levels and improves insulin sensitivity. By limiting highly processed foods and high-glycaemic index products, the Mediterranean diet minimizes blood sugar fluctuations, which is crucial in diabetes therapy.

A key feature of the Mediterranean diet is its use of aromatic herbs and spices, including black cumin (nigella), cinnamon, ginger, turmeric, and saffron. These ingredients contain bioactive compounds such as flavonoids and polyphenols, which exert antioxidant, anti-inflammatory, and blood sugar-regulating effects.

Recent studies confirm that supplementing with these spices significantly improves metabolic parameters in individuals with type 2 diabetes:

• Black cumin has shown the strongest effect, reducing fasting blood glucose levels by up to 27 mg/dL.
• Cinnamon and ginger effectively lower blood sugar levels by 17–20 mg/dL and enhance insulin sensitivity.
• Ginger and black cumin support the reduction of glycated hemoglobin (HbA1c), indicating long-term improvements in blood sugar control

When combined with regular consumption of herbs and spices, either in their natural form or as dietary supplements, the Mediterranean diet enhances both the treatment and prevention of type 2 diabetes. Thanks to the synergy of essential nutrients and bioactive compounds, this dietary pattern supports not only blood sugar regulation but also overall metabolic health. [14]

The Mediterranean diet and weight loss – is it an effective way to lose weight?

The Mediterranean diet is more than just a way of eating – it is a lifestyle that can help not only improve health but also support weight loss. Unlike restrictive weight-loss diets that impose rigid rules and eliminate entire food groups, the Mediterranean diet works naturally, helping to reduce calorie intake without causing hunger.

Its secret lies in the careful selection of ingredients. Fibre-rich foods – vegetables, fruits, whole grains, and legumes – prolong satiety and stabilize blood sugar levels, which helps prevent hunger cravings. Healthy fats from olive oil, nuts and seeds not only aid digestion but also support metabolism, while the high content of antioxidants helps reduce inflammation, which can hinder weight loss.

Scientific studies clearly indicate that people following the Mediterranean diet have a lower risk of overweight and obesity. Meta-analyses have shown that adherence to its principles promotes weight loss and BMI reduction while also reducing the likelihood of regaining lost weight. However, the key factor influencing the effectiveness of weight loss remains the total caloric intake – although the Mediterranean diet is based on healthy foods, an excessive calorie intake, even from nutritious ingredients, may hinder weight loss. This means that while adopting the Mediterranean diet can help with weight management, the overall caloric balance and level of physical activity remain decisive factors in achieving weight loss success.

How much weight can you lose on the Mediterranean diet?

According to research, people following the Mediterranean diet can lose between 4 to 10 kg per year – without the yo-yo effect or excessive restrictions. The key mechanisms that make this dietary model effective for weight loss include:

• Increased satiety and natural calorie reduction – High fibre, healthy fat, and protein intake stimulates the release of satiety hormones (GLP-1, peptide YY), slows gastric emptying, and reduces sudden hunger cravings.
• Elimination of highly processed foods – Focusing on fresh ingredients reduces consumption of fast food, sweets, and sugary beverages, which are major sources of “empty calories”.
• Larger meal portions without exceeding calorie limits – The low energy density of vegetables and fruits allows for generous meal portions while maintaining a lower calorie intake.
• No rigid restrictions – This makes it easier to stick to the diet long-term, helping to avoid the yo-yo effect.

If you want to lose weight on the Mediterranean diet, the key is to maintain a calorie deficit and engage in regular physical activity. This natural and sustainable dietary model promotes long-term weight loss, allowing you to enjoy good health and well-being without the need for strict dieting.

Photo 16. Ratatouille – The Essence of French Mediterranean Cuisine. Ratatouille is a classic dish originating from southern France, particularly Provence. This vibrant, flavourful medley of aubergine, courgette, bell peppers, tomatoes, and onions is gently stewed in extra virgin olive oil, infused with aromatic Provençal herbs such as thyme, basil, and rosemary. It is not only a culinary delight but also a perfect example of the simplicity and health benefits of the Mediterranean diet. Light and easy to digest, rich in fibre, vitamins, and antioxidants, ratatouille is an excellent choice whether as a standalone dish or a side to fish, poultry, or wholegrain bread. In France, it is served both warm and cold, either as a main course or a starter. Some enjoy it as an accompaniment to grilled meats and fish, while others prefer to let it rest overnight, allowing the flavours to fully develop. Did you know that, although ratatouille is now considered a gourmet dish, it originally started as a humble meal prepared by Provençal farmers using seasonal vegetables? This is yet another proof that the Mediterranean diet beautifully combines simplicity, flavour, and health benefits in perfect harmony!

The Mediterranean diet and dementia

Modern research suggests that the Mediterranean diet may slow neurodegenerative processes and reduce the risk of dementia. Key components of this diet-such as antioxidants, polyphenols, omega-3 fatty acids, and B vitamins-have proven neuroprotective effects.

Regular consumption of leafy greens, nuts, extra virgin olive oil, and fatty fish, all rich in anti-inflammatory compounds, supports brain function and improves vascular flexibility, potentially lowering the risk of cognitive decline.

Furthermore, the Mediterranean diet helps maintain stable blood sugar levels and reduces oxidative stress, both of which are key risk factors for accelerated neurodegeneration. An often overlooked but significant factor is the gut-brain connection-increasing research highlights the role of the gut microbiota in regulating brain function and protecting against dementia.

Long-term adherence to the Mediterranean diet may slow cognitive decline, enhance memory and concentration, and reduce the risk of neurodegenerative diseases, including Alzheimer’s disease.

The Mediterranean diet and Alzheimer’s disease

The popularity of the Mediterranean diet is also due to its strong neuroprotective effects, primarily through its role in modulating gut microbiota. A healthy gut microbiome plays a key role in the gut-brain axis, influencing inflammatory processes that can directly affect brain function. The fibre content in this diet provides energy for gut bacteria, promoting a balanced microbiome (eubiosis) and reducing the risk of chronic inflammation.

Gut dysbiosis, or an imbalance in gut microbiota, is linked to increased inflammatory processes, which can contribute to the development of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease. The anti-inflammatory and antioxidant properties of Mediterranean diet components, including polyphenols and omega-3 fatty acids, support the gut microbiome and intestinal barrier, reducing intestinal permeability and limiting the entry of toxins and inflammatory molecules into the bloodstream.

As a result, the Mediterranean diet may not only prevent chronic inflammation but also lower the risk of neurodegenerative diseases, promoting healthy brain aging and enhancing neuronal resilience against degeneration.

Photo 17: Minestrone Soup – A Classic Mediterranean Dish. Minestrone is an aromatic, vegetable-rich classic of Mediterranean cuisine. Packed with seasonal vegetables, beans, and herbs, it embodies the essence of healthy eating, relying on fresh, natural ingredients. Enhanced with olive oil and served with crispy bread, minestrone perfectly aligns with the principles of the Mediterranean diet, combining simplicity with rich flavours and high nutritional value.

The Mediterranean diet and cancer prevention

A diet rich in fresh vegetables, fruits, whole grains, nuts, and olive oil provides a wealth of antioxidants, which may help protect the body from DNA damage and inhibit the development of cancer cells. Polyphenols, carotenoids, and vitamins found in Mediterranean diet foods possess anti-cancer properties and may play a significant role in cancer prevention and treatment.

The anti-cancer aspects of the Mediterranean diet stem from its ability to reduce chronic inflammation, which is considered a risk factor for the development of many types of cancer. This effect is largely due to the presence of bioactive compounds, such as oleocanthal – a phenolic compound found in olive oil with strong anti-inflammatory properties. Oleocanthal inhibits the activity of key inflammatory enzymes (COX-1 and COX-2), which are involved in cancer progression, and reduces the levels of inflammatory markers such as TNF-α and IL-6. Additionally, this compound exhibits antioxidant properties, neutralizing free radicals and reducing oxidative stress, which can lead to DNA mutations and the initiation of cancer development.

Additionally, the high fibre content in the Mediterranean diet promotes a healthy gut microbiome, which plays a crucial role in preventing colourectal cancer. Fibre not only supports digestion but also helps reduce inflammation in the intestines, which may lower the risk of colourectal cancer development.

The Mediterranean diet may also support cancer treatment by enhancing the effectiveness of anti-cancer therapies and reducing their side effects. Oleocanthal, by inhibiting the proliferation of cancer cells, promoting apoptosis (programmed cell death), and limiting angiogenesis, may aid in the treatment of breast cancer and other types of cancer [18]. Angiogenesis, the process of forming new blood vessels that support tumor growth, is inhibited by oleocanthal, which helps restrict the spread of cancer cells throughout the body.

The Mediterranean diet, due to its anti-inflammatory, antioxidant, and cancer-treatment-supporting properties, represents a promising approach to both cancer prevention and therapy. While research findings are encouraging, the oncological aspects of the Mediterranean diet still require further detailed analysis and studies.

The Mediterranean diet and sleep

Another benefit of the Mediterranean diet is its positive impact on falling asleep and sleep quality. Foods rich in tryptophan – an amino acid that serves as a precursor to melatonin, the hormone that regulates the sleep cycle – play a key role in this process. These include legumes, pumpkin seeds, sunflower seeds, avocado, bananas, and soy-based beverages.

The Mediterranean diet also supports healthy sleep due to its anti-inflammatory properties and the presence of magnesium-rich ingredients, such as nuts, seeds, and whole-grain products. Additionally, zinc found in sunflower seeds and legumes, as well as complex carbohydrates with a low glycaemic index, helps stabilize blood sugar levels, further supporting the body’s nighttime regeneration.

If you struggle with insomnia or other sleep disorders, incorporating the Mediterranean diet into your lifestyle may help alleviate these issues. Remember, quality sleep is essential for well-being, recovery, and overall health!

The Mediterranean diet and longevity – what do Blue Zones studies reveal?

Can diet be the key to a long life? Dan Buettner, an American researcher and explorer, spent years analysing communities where people frequently live to 90 or even 100 years old while maintaining excellent health. His research on so-called Blue Zones identified five regions of the world where people live the longest, including two places closely linked to the Mediterranean diet: Sardinia in Italy and Ikaria in Greece.

What is their secret? The Mediterranean diet is characterized by a high intake of vegetables, fruits, olive oil, fish, and legumes, while limiting meat and processed foods. The longevity benefits of this diet stem not only from its abundance of antioxidants and healthy fats but also from the Mediterranean approach to eating. In this culture, meals are celebrated, eaten slowly, and shared with family and friends, promoting mental and social well-being.

Additionally, the Mediterranean diet provides essential anti-inflammatory and antioxidant compounds, which reduce chronic inflammation and oxidative stress – two key mechanisms of aging. The regular consumption of olive oil and polyphenol-rich vegetables helps protect the cardiovascular system and brain, which may explain lower rates of heart disease and Alzheimer’s disease in these regions.

Interestingly, the people of Ikaria jokingly say they “forget to die”, as this region has one of the lowest rates of dementia in the world. Scientists believe this is due to both diet and lifestyle – including daily physical activity, rest, strong social connections, and a naturally low-calorie diet rich in healthy fats and plant-based proteins.

It is no surprise that Buettner identified the Mediterranean diet as one of the most effective nutritional patterns for longevity. If you want to improve your health and quality of life for years to come, adopting the principles of the Mediterranean diet could be the best step toward a longer, healthier life.

Photo 18: Niçoise Salad (Salade Niçoise) – A Mediterranean Classic. Niçoise salad is a classic dish of Mediterranean cuisine, traditionally served in Nice, France, and appreciated for its simplicity and bold flavours. It consists of tuna, hard-boiled eggs, tomatoes, olives, green beans, and onions, all enhanced by aromatic olive oil and fresh herbs. This dish is a perfect example of a light yet nutritious meal, providing high-quality protein, healthy fats, and fresh vegetables, making it an ideal fit for the Mediterranean diet.

10. The Green Mediterranean Diet

A fascinating variation of the traditional Mediterranean diet that is gaining popularity is the Green Mediterranean Diet – a modified nutritional model that further reduces meat consumption, especially red and processed meats.

What distinguishes this way of eating? The Green Mediterranean Diet is based on:

• An even greater emphasis on plant-based protein – Key sources include legumes and Mankai, a protein- and polyphenol-rich aquatic plant, which is considered a promising component of sustainable nutrition.
• The inclusion of green tea and walnuts, which provide additional antioxidants and support metabolic functions.
• A significant reduction in animal-based products – Meat consumption is minimized, which helps reduce inflammation and improve lipid profiles.

What are the health benefits of the Green Mediterranean diet?

The Green Mediterranean Diet offers a range of health benefits, impacting not only cardiovascular health and metabolism but also providing potentially stronger anti-inflammatory effects compared to the traditional Mediterranean diet.

🦠 Impact on Gut Microbiome
One of the most significant discoveries related to this diet is its positive influence on gut microbiota. Research indicates that it promotes the growth of Prevotella bacteria, which may support glucose metabolism and improve insulin sensitivity. This is particularly important for individuals with insulin resistance and carbohydrate metabolism disorders.

🔥 Reduction of Visceral Fat and Improved Liver Function
Compared to the classic Mediterranean diet, the Green Mediterranean Diet may be more effective in reducing visceral and intrahepatic fat, making it a promising approach for managing non-alcoholic fatty liver disease (NAFLD). The higher intake of polyphenols from tea, nuts, and vegetables supports the body’s detoxification processes.

❤️ Heart and Nervous System Health
Studies show that the Green Mediterranean Diet lowers LDL cholesterol and improves cardiovascular function. Moreover, due to its high antioxidant content, including polyphenols from Mankai and green tea, it may slow brain aging and provide neuroprotective benefits. This could be crucial in preventing neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease[15, 16, 17].

Is the Green Mediterranean diet the future of healthy eating?

The Green Mediterranean Diet combines tradition with a modern approach to nutrition. Its growing popularity suggests that reducing the excess consumption of animal products while enriching the diet with plant-based sources of polyphenols could be a key direction in the evolution of healthy eating.

Importantly, although it differs in composition, it still adheres to the core principles of the traditional Mediterranean diet – focusing on fresh, natural ingredients and encouraging mindful meal composition. This makes it an attractive alternative for those who want to reap the benefits of the Mediterranean diet in a more plant-based form.

While the traditional Mediterranean diet has long been recognized as one of the healthiest dietary models, its green variation could be a natural step toward the future of nutrition, combining the advantages of a plant-based diet with the classic foundations of Mediterranean cuisine.

Photo 19: The Green Mediterranean Diet – A Nutritious Salad. A nutrient-rich salad featuring arugula, lentils, olives, pine nuts, and sun-dried tomatoes, drizzled with extra virgin olive oil. This dish is a perfect combination of plant-based protein, healthy fats, and antioxidants, embodying a modern approach to the Mediterranean lifestyle – one that emphasizes a higher intake of plant-based foods while reducing excess meat consumption.

11. What are the advantages of the Mediterranean diet?

One of the key advantages of the Mediterranean diet is its positive impact on metabolic health. Thanks to its high fibre content from vegetables, fruits, and whole-grain products, this diet helps stabilize blood glucose levels. This is particularly important for the prevention and management of type 2 diabetes and insulin resistance. Moreover, the regular consumption of healthy unsaturated fats, such as those found in olive oil, nuts, and fish, has a beneficial effect on lipid profiles by reducing LDL (“bad”) cholesterol levels and supporting cardiovascular health.

An important aspect of the Mediterranean diet is its satiety. The high fibre content and the low level of food processing make meals more filling, which reduces the risk of snacking. This, in turn, leads to lower calorie intake, supports weight loss, and helps prevent overweight and obesity. Studies indicate that people following this diet are less likely to struggle with excess body fat, making it one of the most effective tools in the prevention of obesity and lifestyle diseases related to excessive body weight.

The practical aspect of the Mediterranean diet cannot be overlooked. It is flavourful, diverse, and does not require strict restrictions. Its flexibility in food choices makes it easy to adopt as a long-term lifestyle. As a result, health benefits go hand in hand with the enjoyment of food, increasing the likelihood of maintaining healthy habits for years to come.

12. Does the Mediterranean diet have any drawbacks?

The Mediterranean diet is widely regarded as one of the healthiest in the world, but is it completely free of drawbacks? Like any dietary pattern, it has certain challenges that may affect its practical implementation in daily life.

Is the Mediterranean diet expensive?

One of the most frequently mentioned concerns is the cost of following the Mediterranean diet, particularly when it comes to fish and seafood, which are key components of this eating model. In countries where access to fresh seafood is limited, its price may be high, making it more difficult for some individuals to maintain this diet consistently.

💡 How Can You Manage This Challenge?

• Opt for frozen fish, which retain most of their nutritional value while being more affordable and accessible.
• Choose local sources of healthy fats, such as walnuts, flaxseeds, or canola oil, which can supplement omega-3 fatty acids in place of seafood.
• Use plant-based protein sources, such as legumes, which are a cheaper alternative to fish and seafood in the Mediterranean diet.

Moreover, Mediterranean diet recipes offer many simple and budget-friendly options – from olive oil-based salads to one-pot vegetable and legume dishes that can be prepared in larger quantities and enjoyed over multiple days.

Is the Mediterranean diet time-consuming?

Some people worry that the Mediterranean diet requires more time for meal preparation, as it relies on fresh, minimally processed ingredients. Compared to ready-made meals or fast food, this can indeed be a challenge. However, it’s important to remember that not all Mediterranean dishes require long cooking times.

💡 How to Simplify Cooking?

• Quick Mediterranean-style meals include olive oil-based salads, grilled vegetables, baked fish, or whole-grain pasta with olive oil and herbs.
• Cook larger portions to have meals prepared for multiple days, saving time.
• Use simple yet nutritious Mediterranean diet recipes, which rely on basic ingredients, minimizing time spent in the kitchen.

Is the Mediterranean diet difficult to maintain?

The Mediterranean diet originates from regions with a mild climate, where fresh fruits, vegetables, and fish are readily available year-round. In countries with different climates, this may pose a challenge, but with proper meal planning and choosing seasonal products, it is possible to adapt the diet to local conditions.

Do the drawbacks of the Mediterranean diet outweigh its benefits?

Despite certain challenges, the Mediterranean diet remains one of the most well-researched and healthiest dietary models. With proper planning and flexibility, it can be adapted to individual needs, and the benefits of following this diet far outweigh any potential drawbacks.

Photo 20: Artisanal Sheep’s Cheese and Tuscan Giant Garlic (Allium giganteum). A local market in Bergamo perfectly embodies the Mediterranean approach to food – freshness, quality, and tradition. The aged sheep’s cheeses, carefully matured in wheels and named after the pastoral heritage of the region, represent natural, wholesome products that have been an essential part of the Mediterranean diet for centuries. Alongside them, the Tuscan giant garlic, known for its intense flavour and health benefits, highlights the richness of local ingredients. This harmonious blend of tradition and nature showcases that the Mediterranean diet is not only a healthy way of eating but also a culinary journey full of authentic flavours.

13. Conclusion

The Mediterranean diet is more than just a way of eating – it is a lifestyle that promotes health, longevity, and overall well-being. While it may be challenging for people outside the Mediterranean region to fully replicate traditional dishes made with local, organic, and seasonal ingredients, most of the key products characteristic of this diet are now readily available worldwide. As a result, adopting the Mediterranean diet is easier than one might think.

Small challenges, such as the cost of certain products or the time required for meal preparation, can be effectively overcome through conscious planning, selecting local ingredients, and using simple recipes based on the principles of the Mediterranean diet. The key is an approach based on flexibility and long-term dietary changes rather than temporary restrictions.

For this reason, we warmly encourage you to incorporate the principles of the Mediterranean diet into your daily life – it’s an excellent step toward better health and more mindful eating habits.

If you want to make this transition smoother and tailored to your individual needs, we invite you to consult with our dietitian. We will be happy to help you adjust the diet to your lifestyle and health goals.

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