The Mediterranean diet

based on 4 reviews

Goal: to lose weight or eat healthier

Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.

The Mediterranean Diet

The Mediterranean diet is based on traditional products from Greece, Italy, Spain, France and Portugal. Here, you should not think of pizzas or plates full of gyros, but rather of a diet with vegetables, fruit, fish, olive oil and so on.

You can compare this diet with other diets on the homepage.

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The characteristics of a Mediterranean diet

Although diets differ between Mediterranean countries, there are some similarities which can be seen as part of the Mediterranean diet:

  • Healthy fats
  • Many vegetable products, such as fruits and vegetables
  • Few fast carbohydrates
  • Relatively few dairy products (such as cheese and yoghurt)
  • Some red wine (about one glass per day)
  • Relatively little salt
  • Little red meat
  • Frequently eat chicken and fish

Healthy fats: more unsaturated fats and less saturated fats and trans fats

When you are on the Mediterranean diet, the fats you eat mainly come from vegetable oils, nuts, fish and avocados. These products contain a lot of (healthy) unsaturated fats.

Products which contain a lot of (unhealthy) saturated or trans fats, such as (processed) meat, full dairy products, sweets and snacks, should be eaten less.

Cholesterol and cardiovascular disease

By eating more unsaturated fats, you can lower the cholesterol level in your blood, which can reduce the risk of cardiovascular disease, according to the Nutrition Centre.

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Healthy carbs: more fibres and slow carbs, less fast carbs

All products with carbohydrates have a GI value as an indicator of how fast the carbohydrates make your blood sugar rise. Carbohydrates in particular, but also the way they are prepared and the combination of foods, influence this rise. The Mediterranean diet contains more products with a low GI value than with a high one (read more about GI). 

Fast and slow carbohydrates

Fast carbs, like sugar, are absorbed quickly by your body and cause your blood sugar to rise quickly. Slow carbs are digested first and are therefore absorbed more slowly.

Diabetes and a Mediterranean diet

According to the Dutch Diabetes Fund, the Mediterranean diet is a good diet for people with diabetes, because it helps keep your blood sugar level stable. The fund notes that a Mediterranean diet is different from, for instance, pasta or pizza.

The (slow) carbohydrates you eat are slowly digested and absorbed by the body. This, according to the Diabetes Fund, ensures a more stable blood sugar level and helps with cardiovascular diseases. 

Dr Lindberg's Mediterranean diet

According to Lindbergs’ version of the diet, the Mediterranean diet is suitable for people who get fat easily or who are already overweight. He wrote the books The Mediterranean Diet and The GI Mediterranean Diet (paid link). In this last book, the Mediterranean diet, especially the Greek diet, is combined with the GI diet.

Lindberg also wrote 'The Greek Doctor's Diet (paid link)'.

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Other books on the Mediterranean diet

Many, many books have beek written on the Mediterranean diet. Below we've listed some paid ad links from Amazon, Apple and Ebooks for you:

Cookbooks with recipes for the Mediterranean diet

We've also listed some Mediterranean diet cookbooks:

Podcasts on the Mediterranean diet

If you don't like reading, there's the option of listening to podcast. Some options below:

Be aware

Consult your doctor or dietician before starting this (or any) diet.

Did you notice a mistake?

Did you notice a mistake on this page? Please let us know.

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Allowed

  • Fresh fruits
  • Fresh vegetables
  • Olive oil
  • Chicken
  • Fish
  • Nuts
  • Seeds
  • Legumes
  • Wholemeal products

Not allowed

  • Red meat (less)
  • Sugar (less)
  • Saturated fats (less)

Goals

  • Lose weight
  • Reduce cholesterol
  • Less sugar
  • Less salt
  • For diabetics
  • Eating healthier

Exercise

As you see fit

Reviews (4)
Best Diet, Brechje van Adrichem
Dietician

The Mediterranean diet has been proven to be one of the best diets. It contains many healthy foodstuffs, which means that one gets enough vitamins, fibres, minerals and healthy fats, among other things. It also includes the fresh cooking and social element that goes with a healthy diet. So Best does ;-)

Alice Lagendijk
Dietician

The Mediterranean diet is a very healthy diet. In this way you eat a lot of unprocessed pure fibre-rich products. These products are full of flavour and contain few additives. As a result satiety is reached more quickly and blood sugar levels remain more stable. However, I am in favour of using (a limited quantity of) full-fat dairy products.

Jolien Herthogs, Multidisciplinary Centre Cura
Dietician

As a dietician, I fully support the Mediterranean diet. Preference is given to fresh, nutritious products. The diet contains a lot of fibre, which ensures a long feeling of satiety. Side note: olive oil contains good fats but also many kilocalories, 1 tablespoon per person per day is sufficient.

Eline Cok, Dietician Practice HRC
Dietician

A very good diet because you don't exclude products, but take good, quality, products that provide enough nutrients and satiety. This diet is rich in unsaturated fat, fiber, slow carbohydrates and vitamins.

https://selectyourdiet.com/en/diet/the-mediterranean-diet A very good diet because you don't exclude products, but take good, quality, products that provide enough nutrients and satiety. This diet is rich in unsaturated fat, fiber, slow carbohydrates and vitamins. 5 out of 5
https://selectyourdiet.com/en/diet/the-mediterranean-diet As a dietician, I fully support the Mediterranean diet. Preference is given to fresh, nutritious products. The diet contains a lot of fibre, which ensures a long feeling of satiety. Side note: olive oil contains good fats but also many kilocalories, 1 tablespoon per person per day is sufficient. 5 out of 5
https://selectyourdiet.com/en/diet/the-mediterranean-diet The Mediterranean diet is a very healthy diet. In this way you eat a lot of unprocessed pure fibre-rich products. These products are full of flavour and contain few additives. As a result satiety is reached more quickly and blood sugar levels remain more stable. However, I am in favour of using (a limited quantity of) full-fat dairy products. 5 out of 5
https://selectyourdiet.com/en/diet/the-mediterranean-diet The Mediterranean diet has been proven to be one of the best diets. It contains many healthy foodstuffs, which means that one gets enough vitamins, fibres, minerals and healthy fats, among other things. It also includes the fresh cooking and social element that goes with a healthy diet. So Best does ;-) 5 out of 5
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Dietitians

With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.

General warnings

Please take note that most diets do not have a scientific basis.

Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.

Eating disorders

If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.