The Mediterranean diet is the gold standard nutrition pattern to achieve healthy goals, including weight loss, optimal diabetes management, cardiovascular health and reduced cholesterol.¹ However, there has been resistance from non-Mediterranean countries to adopt this lifestyle; nevertheless, research shows us that the Mediterranean diet can be incorporated in most, if not all, types of cultural cuisines.²

The Mediterranean diet is known to include:

Daily habits:

• Physical activity, eg, walking, cycling, stretching or yoga, going out with friendS
• Enjoying meals with others
• Complex carbohydrates: wholegrain bread, legumes (chickpeas, lentils, beans), nuts and seeds
• Serving of fruits and vegetables (80g or a handful)
• Milk or yoghurt
• At least six glasses of water

Weekly habits

• Oily fish and seafood (twice weekly)
• White meat or red meat (twice weekly)
• Cheese and eggs (in variable amounts)

 Monthly habits:

• Processed meat
• Added sugar (ice cream, sweets, cakes, sugary drinks)
• Alcohol
• Fried food

This eating pattern is characterised by a nutrient-rich composition, with essential vitamins, minerals, fatty acids, fibre and antioxidants. Wholegrains ensure that your digestive system runs smoothly, with good satiety and optimal glucose levels. Olive oil and oily fish are rich in omega-3 fatty acids, which can reduce inflammation and support heart health. Reducing added sugar and trans-saturated fatty acids in fried food reduces glucose spikes, hunger and the risk of developing obesity.

The benefits of the mediterranean diet are many, but how can it be adapted to the different cultures?

South Asian adaption

South Asian cuisine can integrate Mediterranean patterns whilst maintaining the typical meals, because it already emphasises plant-based dishes and a variety of dressing and seasonings, increasing the antioxidant consumption. Traditional meals include lentil-based dhals, vegetable curry, Kadal mushrooms, spicy Channa, mushroom masala omelette, lamb kebabs and grilled peppers. Wholegrains can be consumed daily with wholegrain flour and chickpeas and by including a handful of nuts. It is important to only use lean meat and remove any fatty or greasy part because most curries would also include ghee as a lubricant.

Another positive element of South Asian cuisine is the daily consumption of dairy through yoghurt sauce or milky tea. However, added sugar should be limited as it is usually accompanied by sweet treats.

Arab adaption

When speaking about the Mediterranean diet, articles often omit the North African and West Asian countries that overlook the Mediterranean Sea, as their dietary habits already include the typical elements of the diet. Countries like Morocco, Algeria, Tunisia, Lebanon, Jordan, Palestine and Turkey include significant amounts of olive oil and vegetables in their meals whilst maintaining the authenticity of their cuisine.

Challenges may appear with countries in the Gulf and closer to Central Asia. The typical meals include rice, red meat, dates and camel milk. In fact, in the last 10-20 years, we have seen an increasing number of people diagnosed with diabetes and lifestyle-related chronic conditions. To incorporate the Mediterranean pattern, Gulf countries can include more tabbouleh, grilled meat, and wholegrains like bulgur or freekeh. Emphasis on physical activity, mostly indoors is also emphasised because most outdoor activities are not bearable due to the heat.

Caribbean adaption

The positive element of Caribbean countries is the availability of local fruits, vegetables and seafood. The Mediterranean diet can be incorporated into typical meals by ensuring an equal distribution of carbohydrates (potatoes, yam, cassava, plantain), protein (chicken, goat, shrimp, lobster) and vegetables and legumes (okra, spinach, peas, beans) with minimal use of vegetable oil. Coconut oil can be used in moderation to prepare meals.

In the Caribbean region, social gatherings are characterised by large meals, so physical activity must also be included at these events through movement and dancing. Walking can be encouraged too.

African adaption

Similarly to Caribbean traditions, typical Africans (especially West and Central Africa) have meals that include local produce such as millets, okra, sorghum and teff, which align to the Mediterranean principles. When combined to make a balanced meal including lean meat, fresh vegetables and wholegrain carb sources, these typical meals provide satiety and energy for a longer period.

CONCLUSION

In conclusion, the Mediterranean diet's emphasis on whole foods, healthy fats and balanced nutrition makes it one of the healthiest diets. Its adaptable principles allow it to be integrated into diverse cultural cuisines, making it accessible and beneficial to people around the world.

Ines Jabir, BSc, RD
Specialist Dietitian, My Nutrition Balance

Ines Jabir is a specialist dietitian, with an interest in public health.
She works at My Nutrition Balance, a nutrition service to
support health and lifestyle changes, free from diet culture.

Instagram: @mynutritionbalance
https://www.mynutritionbalance.com/

References

1. 1 Guasch-Ferré M, Willett WC. The Mediterranean diet and health: a comprehensive overview. J Intern Med. 2021 Sep;290(3):549-566. doi: 10.1111/joim.13333. Epub 2021 Aug 23
2. 2 Dinu M, Pagliai G, Casini A, Sofi F. Mediterranean diet and multiple health outcomes: an umbrella review of meta-analyses of observational studies and randomised trials. Eur J Clin Nutr. 2018 Jan;72(1):30-43. doi: 10.1038/ejcn.2017.58