The Mediterranean Diet FAQs. Helpful Answers to 10 Common Questions. (2024)

Introduction

The Mediterranean diet is one of the best diets you could follow. It is a plant-based diet with numerous health benefits. The main benefit that came into notice is prevention from chronic diseases like heart diseases, diabetes, hypertension, and certain cancers. But since there is loads of information circulating the internet, people find it hard to find what is suitable for them.

If you want to know what the Mediterranean diet is, click here for an ultimate guidepost. If you already know what it is but have a few questions, you have come to the right place.

Keep reading to find the answers to the most frequently asked questions about this diet:

1. Where does the Mediterranean diet come from?

It is a diet based on the lifestyle adopted by the people living near the border of the Mediterranean Sea in the 1960s. It is much more than an average “diet”.

When you hear the word “diet”, it comes to mind that it must be formed by a nutritionist or a dietician and got popular for its effectiveness. That is not the case here. The Mediterranean diet was naturally adopted by the people living in countries bordering the Mediterranean Sea, including Italy, France, Greece, Croatia, and Spain.

It was noticed that the disease rates in these countries were lower to such an extent that 2 blue zones are located there: Ikaria in Greece and Sardinia in Italy. These are zones where rates of chronic diseases are lower and life expectancy is higher than in the rest of the world. The reason is only one: their diet!

After this was established and proven by research, their diet became popular and people started following it due to its health benefits.

2. Is the Mediterranean diet good for weight loss?

Yes, you will lose weight if you are following the Mediterranean diet and getting daily physical exercise.

The Mediterranean diet is not specifically made for weight loss but it is still popular among people hoping to shed some pounds. It is based on the natural eating habits of the people living near the Mediterranean Sea. Over-weight individuals who have been following this diet have reported significant reductions in their weight.

The diet is low in saturated fats and high in fruits and vegetables. So the calories that you consume are all coming from healthy and nutritious things which will not cause you to gain any weight.

There are some things that you can do to lose more weight on this diet. Here are some tips to help you out:

• Do not skip your breakfast.
• Eat a large meal at lunch, particularly between 1 to 3 pm.
• Eat 2-3 servings of vegetables in every meal.
• Drink water as your main fluid and try to avoid juices and milk with meals.
• Do not overuse olive oil. It is recommended to use no more than 3 tablespoons a day.
• Be active throughout the day. Try to walk at intervals.

3. Can you drink wine on the Mediterranean diet?

Yes, you can drink one glass of red wine daily while you are on the Mediterranean diet.

Drinking red wine in moderation may have additional benefits for your heart. Certain flavonoids present in grapes are responsible for these beneficial effects.

However, you should focus on limiting red wine to one five-ounce glass per day; anything more than that may have opposite effects and cause you to gain weight. Too much alcohol can also have an inflammatory effect on your body.

Keep in mind that drinking red wine is optional, and not compulsory. If you are someone who avoids drinking then you can skip drinking red wine and still get all the benefits of this diet. You can include coffee and tea in your diet as well, but keep in mind to not add too much sugar.

Be Careful!

Alcohol consumption may not be suitable for everyone, like if you have a family history of alcohol abuse or if you are a woman trying to get pregnant.

4. Is the Mediterranean Diet expensive?

The Mediterranean diet is less expensive than other diets since you do not need to buy red meat often. You can save money by buying seasonal fruits and vegetables, and buying legumes and lentils from the bulk section.

One of the misconceptions floating around the internet about the Mediterranean diet is that is very expensive. This is far from the truth! In fact, following the Mediterranean Diet can be cheaper than following other diets. This is because you do not need to spend money on red meat, which can be expensive.

The Mediterranean diet is very flexible and you can save money by sticking to seasonal fruits and vegetables. Seasonal fruits and vegetables are cheaper than non-seasonal ones. Buying frozen vegetables is also a great option for people trying to save money. Frozen vegetables retain their nutritious value and can be bought at a cheaper price.

Plan. Plan. Plan.

Plan your meals.

Make a meal plan so you can buy things in advance without having to order take-out at the last minute.

Buy from the bulk section. Buying lentils, legumes, and beans from the bulk section will not only save you a lot of money but will also allow less frequent visits to the supermarket. Moreover, sticking to lentils, legumes, and beans as the main source of protein instead of meat will also save you money.

5. Is the Mediterranean diet low carb?

The Mediterranean diet is low in highly processed and refined carbs but does not eliminate whole-grain cereals and bread. However, you can mold this diet according to your needs.

To answer this question, you need to understand that carbs are not bad for you. It is the refined and highly processed carbs that you should be staying away from. Nowadays, there is an obsession with eating cutting out carbs from your diet without realizing that your body needs carbs for energy. Maybe that is the reason that you feel fatigued whenever you are on a diet!

The Mediterranean diet does not cut out carbs completely, it asks you to avoid the bad carbs like highly processed bread which contain lots of sugar. Moreover, carbs should be eaten in moderation in small portions.

Remember

Do not fill your plate with carbs!

Fill your plate with fruits and vegetables. Add whole-grain carbs as a side dish.

The Mediterranean diet is flexible, and that allows you to mold it to your liking. You can adjust the number of carbs you consume. There are no restrictions.

6. Do I need to watch my calories on the Mediterranean diet?

No, the Mediterranean diet is a well-rounded lifestyle. It does not require you to count your calories or keep track of your macronutrients.

The Mediterranean diet may be the easiest diet to follow since it is not restrictive and does not require a lot of time in keeping track of your calories and macros.

You do not need to starve yourself while on this diet since it is a long-term lifestyle and not a temporary fad diet. You just need to watch which food groups to include more often. You can still eat a lot and you will feel full for a long considering that it is high in fiber.

This might make you think that you will gain weight if you do not watch your calories. Here’s the deal: The Mediterranean diet involves you savoring your food instead of gulping it down your throat in a hurry. Sharing meals with others and enjoying your meals will allow you to become fuller sooner. Eventually, your appetite will adjust to your body needs and you will automatically stop eating in excess.

7. Is the Mediterranean Diet Good for Diabetes?

Yes, the Mediterranean diet has been known to prevent and manage type 2 diabetes. This is due to increased intake of vegetables and high fiber foods and decreased intake of unsaturated fats and prepackaged foods.

The prevention and management of diabetes require lifestyle modifications in addition to weight loss (if you are overweight). The Mediterranean diet is a healthy lifestyle to follow if you have diabetes or are at a risk to develop it.

Many vegetables that are eaten in the Mediterranean diet, like lettuce, tomatoes, olives, etc. are great to keep your blood sugar levels in the normal range. Apart from that, beans, lentils, and legumes contain large amounts of fiber. High fiber content is also great to improve your blood sugar levels.

Here is a tip!

If you are prone to getting spikes in your blood sugar level, you should stick to fruits with a low glycemic index.

People with diabetes are prone to developing cardiovascular complications. The Mediterranean diet has been proven to prevent cardiovascular events because it is rich in heart-healthy foods.

8. Does the Mediterranean Diet lower cholesterol?

Yes, the Mediterranean lowers cholesterol levels. It is high in fiber and antioxidants which helps to decrease the cholesterol in the body.

When doctors say you have high cholesterol, they mean that you have high LDL, the bad cholesterol in the body, and low HDL, the good cholesterol which helps to eliminate cholesterol from the blood. Thus, you need to lower your LDL and increase your HDL levels.

The Mediterranean diet limits the intake of saturated and trans fats, both of which increase cholesterol levels. When you restrict their intake, the levels of LDL decrease, and the levels of HDL increase. This means you are lowering your cholesterol levels by just changing your diet.

Nuts and olive oil, eaten in moderation, have high quantities of unsaturated fats and antioxidants which further lower your cholesterol levels. Moreover, beans, legumes, and lentils are the main source of protein which are high in fiber, and fruits and vegetable provide more fiber. So it is a natural high fiber diet and fiber is a known assistant in lowering cholesterol.

9. The Mediterranean Diet vs. Keto: Which is better?

The Mediterranean diet is ranked as the number one diet by the best dieticians out there, whereas the keto diet remains one of the worst diets due to its restrictive and rigid nature.

The Mediterranean diet has no strict restrictions when it comes to what to eat and what not to eat. This makes it sustainable for a longer time without any adverse effects. On the other hand, the keto diet is a very high-fat diet and it is very restrictive in eliminating carbohydrates to 5% of the dietary intake. Thus, many people are not able to sustain it for a longer period.

The Mediterranean diet is a healthy eating lifestyle that will not result in immediate weight loss. But it will have a lower incidence of many cardiac diseases in the long run, and you will also be able to maintain a healthy weight. The keto diet is really good for immediate weight loss, but there is a cost to pay. If maintained for a longer period, it can result in high cholesterol levels, eating disorders, and nutritional deficiencies.

The Mediterranean diet takes less effort because you do not have to count your calories and macronutrients. The keto diet requires you to count both your calories as well as your macronutrients. You have to be very careful to keep your body in a state of ketosis, where the body can burn fat for energy instead of carbohydrates. This may be difficult for a lot of people so it is better to consult a dietician and get a customized meal plan.

10. Can the Mediterranean diet be vegetarian?

Yes, the Mediterranean diet would be perfect for vegans since it is already a plant-based lifestyle. You will only need to make slight changes in the diet.

If you are a vegetarian, following the Mediterranean diet will be super easy for you. Unlike other diets, like keto, which depends upon animal proteins and cutting out carbs from the diet, the Mediterranean diet is a fairly vegan-friendly option.

The foundation of this diet is whole grains, vegetables, and fruits, all of which are vegan safe. You can cut out red meat entirely since it was already recommended just once a week. The only downside is that this diet recommends eating seafood 2 times a week. If you are not a fan of seafood then you can replace it with other plant-based protein options.

Take your supplements

Cutting out meat and seafood will require you to take supplements of vitamin B12, vitamin D, and omega 3 fatty acids. Consult a doctor to add these vitamins to your supplement regimen.

The bottom line:

The Mediterranean diet is a well-rounded lifestyle that is sustainable, cost-effective, nutritious, and most importantly, flexible to your desires. It has numerous benefits and no contraindications. Keep visiting for more content on the Mediterranean Diet.

Disclaimer:

This article is for general informational purposes and does not by any means substitute medical advice. Always consult your doctor about your medical condition before starting any diet.

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