Have you heard people talking about the Mediterranean diet? Are you curious what this food plan is like?
There are many benefits to the Mediterranean diet, from heart health to blood sugar control. And because it’s not a restrictive diet, it’s become popular amongst those looking to eat more whole foods or improve their nutrition.
But like any diet, it can be overwhelming to get started. So, today, we’ll help you understand “olive” you need to know about the Mediterranean diet, so you know exactly what it is, what it can do for you, and even some Mediterranean diet recipes you’ll enjoy!
What Is the Mediterranean Diet?
As the name suggests, the Mediterranean diet is a food plan that aims to mimic the eating habits of regions around the Mediterranean Sea. Spain, Italy, Greece, Morocco, Turkey—all these countries (and more) border the Mediterranean Sea, and they have one thing in common: they often have longer life expectancies and healthier bodies.
While this can be attributed to lifestyle and other factors, many people agree that the Mediterranean diet supports this improved health. So people outside the Mediterranean, especially here in America, are taking notes from this region and incorporating more nutritious whole foods into their day-to-day. This style of eating is known as the Mediterranean diet.
4 Benefits of the Mediterranean Diets
So what exactly can the Mediterranean diet do for your health? Of course, no plan is the perfect cure-all, but there are four key health benefits that people swear by when recommending this diet.
1. Increases Heart Health
One of the biggest benefits of the Mediterranean diet is its low saturated fat content. From choosing limited red meat options to using olive oil instead of butter, your body will get more heart-healthy fats rather than saturated fats, which reduces the risk of heart disease, high cholesterol, and high blood pressure. In fact, the American Heart Association highly recommends this diet for overall heart and bodily health.
2. Lowering Blood Sugar
The Mediterranean diet is low in refined sugar and carbohydrates, so some people turn to it to lower their A1C and blood sugar levels. Research shows that the Mediterranean diet is effective in preventing diabetes and highly beneficial for those with type II diabetes. Plus, with higher fiber and protein content, this diet helps keep blood sugar levels more stable throughout the day and prevents sharp spikes.
3. Adds More Fiber
One of the things Americans tend to lack in their diet is fiber, which is a vital part of gut health. Between beans, legumes, and a plate full of veggies, the Mediterranean diet adds more fiber to your diet, helping you eat better and feel better. Plus, fiber can aid weight loss and maintenance, and even help prevent colon cancer.
4. Not a “Fad Diet”
Many diets fall into the trap of being a “fad diet.” They tell you to cut out a bunch of foods for quick weight loss, and people often fail because they feel too restricted in their diet. With the Mediterranean diet, you really don’t have to cut out anything. It’s just about focusing on certain foods more than others.
For example, where can you use olive oil instead of butter? Is your plate lacking in veggies? Will whole wheat flour work just as well as bleached white flour? These are small, but manageable changes to your diet, meaning you’re not just performing a temporary fix—you’re making a lifestyle change.
How to Eat within the Mediterranean Diet
So what foods are a part of the Mediterranean diet? While everything is permissible, here are the foods that are staples in this diet:
- Fruits
- Vegetables
- Nuts
- Herbs
- Beans
- Legumes (lentils, quinoa, etc.)
- Whole-grain carbs (like brown rice, whole-wheat pastas, or breads)
- Lean protein
- Fermented yogurt (like Greek yogurt or kefir)
- Olive oil (especially extra virgin, first pressed)
- Avocados
- Olives
- Seafood
- Some dairy (especially cheeses such as feta and ricotta)
- Eggs
You can even enjoy some wine on this diet, as it offers benefits for your gut health and is a good source of antioxidants.
It’s recommended to limit red meats, butter, processed foods, and sweets. However, it’s not required to eliminate them completely.
Easy Mediterranean Recipes to Get You Started
Ready to get started? Here are some easy recipes to get you started on the Mediterranean diet! And don’t worry—we didn’t forget to add some dessert.
Breakfast: Starting the Day Right
Eggs are full of protein and healthy fats, making them a great way to start your day. But why not make them a more balanced (and delicious) meal by adding some vegetables and feta? With this simple Greek scrambled egg recipe, you can start your morning right! If you’re already on the sourdough train, this would pair perfectly with a warm slice of sourdough.
Lunch: Mid-Day Wins
A grilled cheese sandwich is a classic lunch meal, and with the Mediterranean diet, you can elevate it to keep you full and add some fiber to this American favorite! In just 20 minutes, you can enjoy these delicious broccoli melt sandwiches on your lunch break.
Dinner: Easy & Delicious for the Whole Fam
While this soup is a traditional Moroccan breakfast, we think your whole family will enjoy it for dinner as well! (Breakfast for dinner, anyone?) Packed full of vegetables, fresh herbs, beans, and lentils, Harira is sure to be a hit at your dinner table. Plus, it’s one of the Mediterranean diet dishes you can use red meat for!
Dessert: There’s Always Room for Dessert
After a day full of fiber and healthy fats, you deserve a treat. And what better nighttime treat is there than cake? That’s right! With the Mediterranean diet, you can have your cake and eat it too. This lemon olive oil cake is moist and light, reducing the saturated fats by using olive oil instead of butter.
And if you’re worried about the sugar content, why not try a natural sweetener such as honey instead?
Enjoy Whole Food Eating at Ward’s Supermarket
Whether you’re shopping for seafood or adding more veggies to your plate, Ward’s Supermarket has you covered! We support you in eating whole, clean foods by providing foods from local farmers straight to our store’s shelves. Need help in figuring out if an item matches your diet? Our team is happy to answer any questions you may have and even offer recommendations on the best product for you. Plus, we have weekly sales so that you can stock up on all your favorites each week!
