Health Experts Expose The Reality Behind The Mediterranean Diet

A 2013 study published on the National Library of Medicine website traces the diet back to an area known as the Mediterranean basin. In brief, this was formed during a colossal reshaping of the Earth's geography, when the African-Arabian continent smashed into the Eurasian continent. As noted by the study, the Basin is regarded as the “cradle of society,” from which the ancient world as we know it sprang forth.

In 2013 Insider defined the Mediterranean diet as one that “includes plenty of vegetables, healthy fats like olive oil, lean protein such as seafood, and complex carbohydrates like whole grains and beans.” Within these boundaries are a huge variety of edible options, as we’ll go into shortly. Just looking at certain items conjures up images of bright sunshine and happy diners.

The expression “plant-based” is everywhere at the moment, relating to vegetarian and vegan foodstuffs. This definition is actually predated by the Mediterranean diet! For example, Harvard School of Public Health writes that it is a “primarily plant-based eating plan,” which promotes key elements such as healthy fats, fish instead of items like red meat, and water. It also encompasses “daily physical activity through enjoyable activities.”

Our present year of 2023 has delivered big, if predictable, news for the Mediterranean diet. As covered by the press, it’s been identified as the planet’s healthiest way to consume for the sixth year running. U.S. News and World Report put it in the coveted top spot, thanks to the diet’s emphasis on fresh produce and its avoidance of pesky processed foods which can cause so much harm.

The best way to explore the classic Mediterranean diet is to dive into the healthy goodness, in all its variety! Try not to become too hungry, as we take you through some of the staples, snacks, and meals that are very much part of this long-established, digestion-happy discipline. Remember... everything in moderation. We’ll be looking at both the benefits and the drawbacks.

Fruit is often seen as the healthiest of snacks, as well as a staple ingredient. The Mediterranean diet is big on these juicy offerings from Mother Nature, and it’s not hard to see why. The World Health Organization (WHO) highlights the reduced risk of heart disease and even particular cancers. Vitamins and minerals aside, however, there are dangers here — and they center on sugar.

The BBC explored the downsides of consuming fruit. While it’s a great source of nutrition, it’s also packed with sugar, which the body retains. “A large apple may contain three to four teaspoons of sugar,” they write. “So two apples can contain as much sugar as a can of soft drink.” It may be fresher but fruit can be problematic in large quantities, like anything else.

Fruit goes hand in hand with vegetables. Mixing the two together across five portions of under three ounces is a safe bet of good health, as mentioned by WHO. In addition to vitamins and minerals, veggies provide high levels of fiber. Without going into too much detail, fiber is your friend when it comes to your daily toilet routine! Is it all good news, though?

Reporting in 2022, British Heart Foundation writes that vegetables may not be a bona fide way of looking after your ticker. “Evidence from previous research into the effect of eating vegetables on developing heart and circulatory conditions has been mixed,” it notes. It goes on to mention contemporary studies, suggesting that lifestyle choices have a greater bearing on the situation than a high vegetable intake. 

Are tomatoes a fruit or a vegetable? It really depends what part of the world you’re in. Either way, tomatoes are found everywhere in the Mediterranean diet. The Food Revolution Network describes how tomatoes contain potassium, and the all-important vitamin C. The former maintains fluid levels inside our cells. As a wet food, tomatoes are also good for hydration.

What are the downsides of the humble tomato? Surprisingly, it features a few potential pitfalls. One of these is acid. The acid level in tomatoes is thought to react with gastroesophageal reflux disease, or GERD, better known as acid reflux. If you’re prone to having food come back up, then you might want to be careful around this red menace.

Is there anything better for you than fish caught fresh from the sea? Well, the Mediterranean diet often focuses on underwater inhabitants as an alternative to meat. The Washington Department of Health says that fish is low in fat and is a good source of protein. Omega-3 fatty acids are reportedly beneficial to both the heart and brain.

But on the other hand, organizations such as PETA — People for the Ethical Treatment of Animals — point to the mercury levels in tuna and other fish as a no-no for healthy meals. Mercury exists in the water supply through human activity, and sadly those that swim wind up taking in the poisonous material. It poses questions as to whether our oceans are the best place to find food.

The calcium levels in cow’s milk are famously good for teeth and bones. Plus, its vitamins are great news for your immune system. Also, everyone knows about the benefits of drinking milk before bed. It appears to be the perfect health-based all rounder. Little wonder it’s part of the Mediterranean diet.

Discover magazine spoke to Professor Christopher Gardner of the Stanford Prevention Research Center in 2021, who said that milk isn’t the only game in town. “What are the unique nutrients that dairy has that nothing else has?” he asked. “Nothing.” You may also associate milk with settling stomachs. The BBC writes this effect is surprisingly short, at approximately 20 minutes.

Eggs feature various elements necessary for a balanced diet and healthy lifestyle. Good Housekeeping notes that a daily routine is “bolstered by eggs due to their protein content, but also thanks to essential nutrients like vitamins A, D, B12, and the under-the-radar choline.” According to the National Institutes of Dietary Supplements, choline regulates your memory and mood, among other things.

Very few things come without a downside, and eggs are one of them. The American Heart Association draws attention to the cholesterol contained in egg yolks. They state that a “typical large egg” is packing 186 mg, which some view as worrying for a daily intake. It may be worth shelling out for quality eggs, but watch your heart doesn’t crack up as a result.

One reported advantage of the Mediterranean diet is its emphasis on fish over meat. That’s not to say it doesn’t include meat at all, however! Red meat can be part of the plan, but it’s only consumed sparingly. Poultry such as chicken is the lean option, being high in protein. The Better Health Channel mentions that iodine, iron, and zinc are other beneficial nutrients in meat.

Red meat is identified as being bad for you in large quantities. Also processed meat, from burgers to whatever you find in tins, isn’t going to keep you out of the hospital anytime soon. The situation is far from straightforward though — in 2019 the BBC wrote about a trend-bucking paper, which stated that risks such as cancer may not be as linked to red meat as we thought.

As covered by Better Nutrition, beans are stacked with nutrients, vitamins, and minerals. Protein-rich, and also full of fiber, there are many plus points when it comes to this versatile ingredient and snack. A lesser known fact is they contain “resistant starch,” which “encourages the growth of beneficial bacteria, lowers blood sugar, improves insulin sensitivity,” as well as reducing cholesterol.

We said at the start of this article that you should follow a policy of “everything in moderation.” That certainly applies to cheese. It features protein and calcium and there’s nothing wrong with eating it in measured quantities. Plus it happens to taste lovely, and there are various tastes, textures, and flavors to suit any palette. What could go wrong?

The saturated fat and salt in cheese is what makes it a dicey addition. You probably won’t find a grilled cheese sandwich in the Mediterranean diet regime on the whole. Bear in mind, though, the British Heart Foundation notes that a one-ounce serving is roughly equal to 7 percent of your recommended daily calorie intake. Also, the salt content is comparable to that in potato chips!

If you’re looking for a top-notch health booster in the Mediterranean diet, then the humble lentil may be a contender for the number one spot. The BBC Good Food website highlights their low fat, high protein, and high fiber criteria as key takeaways. They also work as an anti-inflammatory and tackle toxins and bacteria, among other fine qualities.

Are there any negatives concerning lentils? Look hard enough and there most certainly are. MedicineNet refers to indigestion, for example, that can be triggered by the addition of spices to this tiny yet tasty staple. Also, this isn’t the best thing to have should you be experiencing kidney issues. The site states that excessive lentil consumption can result in health-threatening hyperkalemia.

One major plus point of the Mediterranean diet is how it showcases the drinking of wine. Not as a major lifestyle choice, of course, but a little something to wash down the fresh produce doesn’t hurt, right? Take red wine, for example. It’s generally known that a glass of this classy thirst quencher is high in antioxidants. Also, it’s good news for your heart, apparently.

According to the Harvard Health Blog, this isn’t as exciting a prospect as it sounds. The evidence, such as it is, for alcohol helping with factors like heart disease is “observational.” Citing Dr. Kenneth Mukamal, the blog notes, “Such studies can’t prove cause and effect, only associations.” Though we’re sure some fun has been had exploring the topic.

Some major health benefits reportedly come from whole grains, so it makes perfect sense that they’re included in the Mediterranean diet. “Barley, buckwheat, bulgur, farro, freekeh, millet, oats, brown rice, rye, and spelt form the foundation of Mediterranean whole grain eating,” write The Whole Grains Council. Studies claim that you can reduce the risk of strokes and type 2 diabetes with grains.

With a focus on fresh food and eating it in moderation to boot, you might think that sweet treats are pushed out of the edible equation. In fact, you can enjoy some desserts through the Mediterranean diet. Website The Kitchn describes such delights as blood orange olive oil cake, balsamic berries with honey yoghurt, and hazelnut and olive oil shortbread.

Popeye references aside, spinach is naturally found in the Mediterranean diet and can be consumed in a variety of ways. What’s so wonderful about it? For starters, it’s affordable. Women’s Health mentioned in 2022 that spinach tends not to burn a hole in your budget. Which is always a plus these days.

While obviously full of stuff that’s good for your body, does spinach hinder you in any way? LettuceInfo.org writes that it can trigger “gas, bloating and cramps due to its high fiber content.” An abundance of spinach can also “interfere with the body's ability to absorb nutrients.” There isn’t a serious danger of someone binge-eating spinach surely, yet this is sound advice.

Rarely does a sight come more satisfying than that of a pizza, dripping with cheese and oil and covered in your favorite toppings. You can see how various items from the Mediterranean diet go into the making of a pizza. It does hail from Italy, after all, which meets the warm waters of the Med. However, the health benefits are probably negligible.

We’re throwing a culinary curveball here — pizza does pack a few healthy facts you should know about. According to the Steel City Pizza Company, their tomato-rich base contains lycopene. This chemical compound — which is “more easily absorbed from cooked tomatoes” — apparently lowers both blood pressure and cholesterol. Let’s all have a slice. Just the one, though.

Unless you have a nut allergy, these crunchy nuggets from Mother Nature’s larder are constantly recommended as a source of protein, fiber, unsaturated fat, and more. Should you be snacking on the salted or flavored kind, you’ll need to watch out, due to sodium for one thing. Overall, however, small handfuls of nuts are a Mediterranean diet wonder.

A Mediterranean diet without pasta is unthinkable for some. Pasta and wine by the sea is a classic combination, not all mixed together of course. The stuff is practically a byword for “carbohydrates.” We should sound a note of caution, though. As with nuts, it depends how much you’re eating of it, and indeed what you are putting on it.

BBC Good Food explains that white pasta contains “refined carbs.” The site adds that these are “associated with an increased risk of… heart disease, stroke, and type 2 diabetes,” among other conditions. Brown pasta is seen as the healthier alternative, though. If you’re after an alternative, vegetables can always be sliced into a spaghettified shape. Not for everyone, but it makes all the difference. 

Another top source of carbohydrates are potatoes. The University of California mentions that they also feature vitamin C, and potassium. The former’s health benefits are much talked about, but if you’re wondering what else the latter does, it helps our hearts, muscles, and nervous systems in their day to day duties. Having said that, the tatty has its drawbacks.

If you’re anything like us, you may find yourself opening a big bag of potato chips, and a matter of minutes later it appears to be empty. Swimming in fat, oil, and flavorings, these are tempting but won’t help your heart do its job. Fries carry a similar risk. Baking is viewed as one of the best ways of making your potato sing in the healthiest way possible.

We’ve saved arguably the major Mediterranean staple for last. Olive oil is found drizzled all over anything connected with this popular eating regime. The North American Olive Oil Association lists good memory and brain function, plus efficient gut health, as just some of the reasons to partake. Just don’t drench everything in it and you’re on the right path.

The variety and fresh nature of a Mediterranean diet is clearly a big part of why it tops the charts for some diners. It isn’t all plain sailing, of course — Insider notes that it isn’t good if you need to lose weight quickly for example. Overall, however, it ticks a multitude of boxes. Embrace the simplicity of it, and this diet seems a tasty and satisfying option. As always, we advise you research the subject thoroughly to meet your own particular health requirements.