Mediterranean diets are mainly based on the foods that originate from plant sources: fruits, vegetables, whole grains, beans, nuts and seeds. In North Africa, couscous, vegetables and legumes are the main ingredients of the diet. In Southern Europe it is rice, polenta, pasta, potatoes, vegetables and legumes. In the Eastern Mediterranean region, bulgur and rice with vegetables and legumes, such as chickpeas, largely make up this diet. Bread is also used in the Mediterranean diet and eaten without butter.

Many studies have been done over the years on the impact of the Mediterranean diet and people’s health. This type of diet is believed to be the reason why there are far fewer rates of chronic diseases when it is compared to the American way of eating. We know it is beneficial, but what exactly is the Mediterranean diet?

The Mediterranean diet is not so much a diet but rather describes the eating practices of the people in this region. This diet is made up of fruits and vegetables, which are locally grown and consumed raw. This may be the reason for its success as raw fruits and vegetables provide the fibre, antioxidants and micronutrients needed by the body. Olive oil, which is high in monounsaturated fat, is a very good source of antioxidants and is the region’s main source of fat. Studies have shown that the Mediterranean diet consists of about 40% fat. However, this diet is very low in saturated and polyunsaturated fat. Research has shown that olive oil does not have any negative consequences and that it also does not affect blood cholesterol levels. It has even been shown that olive oil may actually increase HDL (good) cholesterol, but has little effect on LDL (bad) cholesterol.

Dairy products, which come from animals such as goats, sheep, buffalo, cows and camel, are normally eaten in the form of cheese and yoghurts. It is believed that the live bacterial cultures found in yoghurts may be a contributing factor. Essentially, butters and creams are used only on special occasions and olive oil is preferred. These are consumed in small amounts and a glass of milk is usually replaced with wine or water. Wine with meals throughout the Mediterranean region is drunk instead. Men usually take in two glasses per day and for women it is one glass per day. Current research hints at a correlation between alcohol intake and a decrease in heart disease.

As far as using animal sources for food, the Mediterranean diet uses red meat only occasionally. The total amount of red meat and chicken eaten on a weekly basis is approximately 15 ounces. Fish is eaten more often but that depends on the country. There are at least sixteen countries that make up the Mediterranean Region. Diets vary between these countries and also between regions within a country.

The many differences in culture and agriculture produce variety of Mediterranean diets. But the common characteristic is a high consumption of fruits, vegetables, bread, cereals, beans, nuts and seeds. Olive oil is an important source of fat. Dairy products, fish and poultry are consumed in small amounts, and little red meat is eaten. Eggs are not eaten everyday and are eaten zero to four times a week. Last but not least, wine is drunk in small amounts as well.

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