Is the Mediterranean Diet Healthy or Just Hyped?

Best-selling author Nina Teicholz has done extensive research on this topic, and last year I had the chance to interview her. This interview was previously only available on our member site, but now everyone can watch it.

How was the Mediterranean diet defined?

Researchers observed decades ago that the poorest people in rural Italy were often healthier than the wealthiest in New York City, leading to the theory that dietary differences played a key role. This finding led to the Mediterranean Diet, based on the traditional, minimally processed diet of Mediterranean regions.

Today, the Mediterranean Diet is highly recommended for overall health, but what exactly should you eat on this diet?

Although “Mediterranean” is in the name, you’re not limited to foods from that region. We’ve compiled a comprehensive Mediterranean Diet food list to help you stock your pantry. The number one rule? Never run out of olive oil.

What Is the Mediterranean Diet?

The Mediterranean Diet is based on the traditional diets of Mediterranean countries like Greece, Spain, and Italy. It’s now widely recommended for heart health, with decades of research supporting its benefits.

Key components of the Mediterranean Diet include:

• Fatty fish, shellfish, and lean meats
• A variety of fruits and vegetables
• Nuts and seeds
• Fiber-rich, minimally processed carbs like legumes and potatoes
• Higher healthy fat intake, particularly olive oil

Potential Benefits

Numerous studies have shown the Mediterranean Diet may:

• Reduce cancer mortality
• Lower heart disease risk
• Aid weight management
• Improve insulin and blood sugar levels
• Increase lifespan
• Enhance cognitive function in older adults

Who Should Try It?

The Mediterranean Diet suits those seeking a healthier diet without the restrictions of Keto or Paleo. It’s ideal for pescatarians and family-friendly due to its flexibility.

Who Should Avoid It?

Those with digestive or autoimmune conditions may need to adjust the Mediterranean Diet to suit their needs.

Mediterranean Diet Meal Plan

Each meal should include fish or lean meat, fruits or vegetables, healthy carbs, and fats. Here’s a simplified guide:

Mediterranean Diet Food List

Animal Proteins

• Fish: Salmon, tuna, cod, sardines, anchovies, trout, catfish, etc.
• Shellfish: Crabs, lobster, shrimp, clams, oysters, squid, octopus, etc.
• Lean meats: Beef, pork, lamb
• Poultry: Chicken, turkey
• Eggs
• Wild game: Elk, bison

Nuts and Seeds

• Sunflower seeds, pumpkin seeds, chia seeds, flax seeds, sesame seeds
• Almonds, peanuts, walnuts, hazelnuts, macadamia nuts

Dairy Products

• Full-fat yogurt, cheese in moderation, full-fat milk in moderation

Vegetables

• Zucchini, yellow squash, asparagus, tomato, artichoke, bell pepper, winter squash, rutabaga, green onion, cabbage, pumpkin, hot peppers, fennel, eggplant, greens, cucumber, celery, carrots, snap peas, green beans, parsnip, spinach, snow peas, shallots, leeks, kale, jicama, corn, garlic, okra, pumpkin, onion, bok choy, turnip, broccoli, Brussels sprouts, beets, salad greens, mushrooms

Fruits

• Kiwi, lemons, limes, oranges, cranberries, cherries, raspberries, strawberries, watermelon, honeydew melon, blueberries, apricot, blackberries, cantaloupe, grapefruit, figs, dates, mangos, papaya, apple, peach, grapes, watermelon, pears, pineapple, banana, prunes

Healthy Carbs

• Potatoes, sweet potatoes, rice or brown rice, quinoa, corn, oats, legumes, minimally processed soy products, black beans, chickpeas, Great Northern beans, pinto beans, navy beans, lentils, peas

Healthy Fats

• Olive oil, avocado oil, coconut oil, sesame oil, olives, avocado, coconut

Other

• Dark chocolate, red wine (in moderation), vinegars, herbs and spices, meat and vegetable broths

How to Start the Mediterranean Diet

With your pantry stocked, explore Carb Manager for recipes. Premium Members get full access to our Mediterranean Diet recipes.

Here are a few to try:

• Mediterranean Keto Lamb Burger
• Keto Coq au Vin (French Chicken Stew)
• Keto Osso Buco
• Keto Gazpacho
• Best Keto Kosher Greek Herbed Beef Meatballs (Keftedes)