You may have heard of the Mediterranean Diet,  which is often heralded as one of the healthiest dietary patterns available. Various studies have established connections between this diet and a reduced risk of chronic illnesses, including heart disease and type 2 diabetes, along with a decreased likelihood of early mortality. However, despite its many benefits, there is a significant issue that warrants discussion.

While this diet is rooted in the traditional eating habits of certain European Mediterranean nations, it largely overlooks the rich culinary traditions of other Mediterranean countries. Notably, the current interpretation can often be inflexible and less accessible than it seems, as it frequently relies on ingredients that might not be readily available to everyone.

This article delves into ways to make the Mediterranean Diet more inclusive and adaptable to various cultural backgrounds and food preferences, while also addressing some concerns regarding the initial research surrounding it.

The Mediterranean Diet Does Not Represent the Entire Mediterranean Region

Encompassing a diverse array of cultures and culinary traditions, the Mediterranean region includes 21 countries that border the Mediterranean Sea: Albania, Algeria, Bosnia and Herzegovina, Croatia, Cyprus, Egypt, France, Greece, Israel, Italy, Lebanon, Libya, Malta, Monaco, Montenegro, Morocco, Slovenia, Spain, Syria, Tunisia, and Turkey. While it's celebrated for its health benefits, the Mediterranean Diet primarily reflects the traditional cuisines of Italy, Greece, Spain, and southern France, largely overlooking the rich culinary practices of Eastern European, Middle Eastern, and African nations within the same region.

This focus can be traced back to the Seven Countries Study conducted between 1952 and 1957 by American researcher Ancel Keys. His exploratory research spanned seven countries: Italy, Greece, Yugoslavia, the Netherlands, Finland, Japan, and the United States. The study examined dietary habits and correlated them with the incidence of heart disease, diabetes, and various risk factors, including elevated cholesterol levels, hypertension, and smoking.

Keys and his team discovered that the dietary practices prevalent in Italy and Greece coincided with lower incidences of heart disease and overall mortality rates. Consequently, he began advocating for this dietary approach as a means to promote health and reduce disease risk. However, contemporary experts have raised concerns regarding the methodology employed by Keys.

Thus, the omission of non-European cuisines from the Mediterranean Diet is not indicative of their nutritional value but rather stems from the limitations of early research that failed to encompass the diverse dietary practices of these regions.

Limiting the Focus to European Cuisines Can Be Problematic

Experts widely recognize that the Mediterranean Diet is a robust and nutritious eating pattern. It prioritizes whole, plant-based foods, including fruits, vegetables, nuts, seeds, legumes, and whole grains, alongside lean proteins and unsaturated fats. This approach aligns closely with the recommendations found in dietary guidelines across various countries, including the Australian Dietary Guidelines.

However, singling out the cuisines of nations such as Italy, Greece, Spain, and France may not be the most constructive approach, as many lists associated with the Mediterranean Diet tend to overlook the rich cultural diversity of the region.

In reality, the Mediterranean diet encompasses a wide array of foods beyond the typical European staples like fish and olive oil.

The Essential Principles of the Mediterranean Diet Can Be Integrated into Any Cultural Cuisine

Expanding our understanding of what the Mediterranean Diet entails can enhance its sustainability and practicality for diverse individuals. Spence emphasizes, “If someone isn’t fond of seafood or olives, adhering to this eating pattern may not be feasible for them.” Furthermore, if individuals find it challenging to afford the staples of the Mediterranean Diet consistently, they might feel discouraged and believe that healthy eating is beyond their reach.

Conversely, by concentrating on the overarching patterns found in the Mediterranean Diet—such as incorporating a variety of plant-based foods and opting for unsaturated fats instead of saturated fats—we create a more adaptable and personalized approach. “Every culture enjoys vegetables, fruits, and grains,” Spence remarks. “Increasing the intake of these foods [in your diet] is beneficial, and it can be achieved without the notion that your unique heritage is invalid simply because it isn’t widely recognized in mainstream media.”

Figueroa also highlights that numerous non-European cultures embrace similar ingredients: for instance, vegetable curries are foundational to Indian (Bharatiya) cuisine, stir-fries are essential in Southeast Asian cooking, Guatemalan stews are packed with vegetables and modest amounts of meat, and Ethiopian dishes heavily feature legumes.

While these culinary creations may not be the prominent examples showcased in Mediterranean Diet cookbooks, they are rich in many of the same ingredients and nutrients.

Final Thoughts

The Mediterranean Diet is recognized for its nutritious and health-enhancing qualities; however, its emphasis on European culinary traditions often overlooks a variety of other cultural cuisines that are equally beneficial for health. Savoring some of the iconic Greek and Italian dishes prominently featured in the Mediterranean Diet, such as salmon (??????) topped with feta cheese and fresh tomatoes, can provide both a delightful and nutritious culinary experience that aligns with your personal tastes.

Embracing flexibility within any dietary framework is crucial, and if you have ever felt that your beloved dishes were sidelined in dietary discussions, consider integrating elements from the Mediterranean Diet with the foods you cherish. Rather than strictly adhering to the Mediterranean Diet, focus on incorporating a variety of plant-based options and opting for unsaturated fats instead of saturated ones.