Hi readers, as promised, this week I am writing about the health benefits of the Mediterranean Diet.
I have to declare my bias here, as an Australian-born Greek, I am very partial to the Greek Mediterranean diet, as I am sure you are!
So, let’s have a look at why we as a culture, should be sticking to our natural way of eating.
In 2022, Professor Catherine Istiopoulos and her colleagues published a review about the anti-inflammatory effects of the Mediterranean diet.
What they found, was that people that regularly ate the traditional ‘Cretan’ Greek Mediterranean diet, were less likely to die from, or be diagnosed with chronic diseases such as cardiovascular disease, diabetes and different types of cancers.
The current evidence is pointing to the anti-inflammatory effects of the Greek Mediterranean diet, as it reduces inflammation all over the body. Therefore, the diet is considered to have a low Dietary Inflammatory Index.
The next question to answer is, what are they referring to in the research articles when they talk about the Greek Mediterranean diet?

Typical Elements of the Greek Mediterranean Diet
Typically, the Greek Mediterranean diet predominantly includes traditional, local, unprocessed, seasonal, biodiverse, whole foods that are mostly cooked at home.
The Greek cuisine is mainly plant-based, encompassing:
- Vegetables, with a daily intake of 3-9 servings
- Fruits, with a recommended 2 servings per day
- Cereals, preferably in the form of whole grains
- Legumes
- Nuts.
Additionally, those who adhere to the Greek Mediterranean diet consume moderate amounts of fish and shellfish, white meat, eggs, and dairy products such as feta and yoghurt.
They also eat smaller quantities of red meat, processed meats, and foods rich in sugars.
Olive oil is the principal source of dietary fat in this diet, and an average of 8 servings are consumed daily.

A Way of Life (δίαιτα)
However, what most of us may not realise is that the Greek word for diet, ‘δίαιτα’ means more than what one eats, it means a ‘way of life’.
As such, the health benefits of the Greek Mediterranean diet not only encompass the foods that are eaten but also the qualitative components of the culture and the lifestyle elements, such as:
- family,
- togetherness,
- ‘philotimo’
- hospitality,
- culinary activities (cooking together),
- physical activity (natural daily physical activities), and
- adequate rest (especially the siesta after a good lunchtime meal).
Join me next week when I discuss Pillar 2: Physical Activity, as it relates to Lifestyle Medicine.


Dr Fay PhD
For more information or to enquire about public speaking engagements and bookings, visit drfay.com.au
Resources:
1.Itsiopoulos C, et al. The anti-inflammatory effects of a Mediterranean diet: a review. Current Opinion in Clinical Nutrition and Metabolic Care. 2022; 25(6):p 415-22
https://pubmed.ncbi.nlm.nih.gov/36039924
2.Lăcătușu C-M, et al. The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription. International Journal of Environmental Research and Public Health. 2019; 16(6).
https://pubmed.ncbi.nlm.nih.gov/30875998
3.Davis C, et al. Definition of the Mediterranean Diet; A Literature Review. Nutrients. 2015; 7(11):9139-53 pp.
https://pubmed.ncbi.nlm.nih.gov/26556369
4.Castro-Quezada I, et al. The Mediterranean diet and nutritional adequacy: a review. Nutrients. 2014;6(1):231-48.
https://pubmed.ncbi.nlm.nih.gov/24394536
DISCLAIMER
The purpose of this article and its contents is for disseminating health information for the benefit of the public and professionals.
This article and its contents is not a substitute for independent professional medical advice.
Nothing contained in this article is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease/disorder/condition, nor should it be used for therapeutic purposes or as a substitute for your own health professional’s advice.
We do not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided in this article.
Read also Andre Soueid: Where Greek Heart Meets Global Sound