What Is Not Allowed On Mediterranean Diet?

The Mediterranean diet is known for its health benefits, including weight loss, improved heart health, and a reduced risk of chronic diseases. But did you know that the Mediterranean diet is not just about what to eat, but also about what not to eat? That's right – some certain foods and ingredients are off-limits on the Mediterranean diet. In this post, we'll explore the foods and ingredients that you should avoid if you want to follow a traditional Mediterranean diet.

But before we dive into the list of no-nos, let's take a quick look at what the Mediterranean diet is all about. The Mediterranean diet is a style of eating that is based on the traditional cuisine of countries bordering the Mediterranean Sea, such as Italy, Greece, and Spain. The diet is rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil, and includes moderate amounts of fish, poultry, and dairy. It also includes red wine in moderation.

So, what's not allowed on the Mediterranean diet? For starters, you'll want to avoid processed and refined foods, such as white bread, pasta, and sugary drinks. These types of foods are often high in added sugars, salt, and unhealthy fats, and do not offer the same nutritional benefits as whole foods. 

Fried foods are also a no-no on the Mediterranean diet, as they are often high in unhealthy fats and can lead to weight gain and other health problems. Red meat should be avoided or consumed in moderation, as it is high in saturated fat and has been linked to a higher risk of certain diseases. 

List of Things that are Not Allowed on Mediterranean Diet

You might be thinking that the Mediterranean diet is a strict diet plan. Well, it's not. Foods that are allowed on the Mediterranean diet are:

1. Processed and refined foods

When it comes to the Mediterranean diet, it's all about whole, unprocessed foods. Processed and refined foods, on the other hand, are a big no-no. These types of foods are often high in added sugars, salt, and unhealthy fats, and do not offer the same nutritional benefits as whole foods.

Some examples of processed and refined foods that you should avoid on the Mediterranean diet include white bread, pasta, and sugary drinks. These foods may be convenient and tasty, but they are not very nourishing for your body. 

White bread, for instance, has been stripped of its fibre, vitamins, and minerals during the refining process, making it less nutritious than whole-grain bread. Similarly, sugary drinks are loaded with empty calories and can contribute to weight gain and other health problems.

2. Fried foods

First and foremost, fried foods are often high in unhealthy fats, such as trans fats and saturated fats. These types of fats are connected to an advanced risk of heart disease plus other health issues. In addition, fried foods are often high in calories, which can contribute to weight gain if consumed in excess.

But it's not just the unhealthy ingredients that make fried foods off-limits on the Mediterranean diet – it's also the way they are cooked. Frying food involves cooking it in a large amount of oil, which can significantly increase the fat and calorie content of the final dish. In contrast, the Mediterranean diet emphasizes cooking methods that use less fat, such as grilling, roasting, or sautéing.

3. Red meat

If you're following the Mediterranean diet, you'll want to be mindful of your intake of red meat. While small amounts of red meat are allowed on the Mediterranean diet, it should be consumed in moderation.

Red meat, such as beef, pork, and lamb, is high in saturated fat and has been linked to a higher risk of certain diseases, such as heart disease and certain types of cancer. In contrast, the Mediterranean diet emphasizes a plant-based diet, with a limited intake of animal protein.

So, if you want to follow the Mediterranean diet, it's best to limit your intake of red meat. Instead, choose alternative sources of protein, such as poultry, fish, legumes, and nuts. These types of proteins are lower in saturated fat and offer a wide range of health benefits.

4. High-fat dairy products

If you're following the Mediterranean diet, you'll want to be mindful of your intake of high-fat dairy products. While small amounts of dairy are allowed on the Mediterranean diet, it's important to choose low-fat or fat-free options to minimize your intake of saturated fat.

High-fat dairy products, such as whole milk, cream, and cheese, are high in saturated fat and calories and should be avoided or consumed in moderation on the Mediterranean diet. In contrast, the Mediterranean diet emphasizes the consumption of low-fat or fat-free dairy products, such as skim milk, yogurt, and feta cheese.

5. Added sugars

Added sugars, such as those found in baked goods and sweetened beverages, offer little to no nutritional value and can contribute to weight gain, dental problems, and other health issues. In contrast, the Mediterranean diet emphasizes the consumption of natural sugars, such as those found in fruit and honey, which offer a range of health benefits.

So, if you want to follow the Mediterranean diet, it's best to limit your intake of added sugars as much as possible. Instead, choose foods and beverages that are naturally sweet, such as fruit and unsweetened tea.

6. Artificial sweeteners

If you're following the Mediterranean diet, you'll want to avoid artificial sweeteners altogether. These types of sweeteners, such as aspartame and sucralose, are not allowed on the Mediterranean diet because they have been linked to potential health risks and do not offer the same benefits as natural sweeteners.

Artificial sweeteners are often used as a sugar substitute in a variety of foods and beverages, including diet sodas, low-calorie baked goods, and sugar-free gum. While they may seem like a healthy alternative to sugar, they have been linked to a range of potential health risks, including headaches, digestive issues, and even an increased risk of certain diseases.

In contrast, the Mediterranean diet emphasizes the use of natural sweeteners, such as honey and maple syrup, which offer a range of health benefits. These types of sweeteners are less processed and have been shown to have a lower impact on blood sugar levels than artificial sweeteners.

7. Refined processed or hydrogenated oils

Refined, processed, or hydrogenated oils are oils that have been heavily processed and often contain unhealthy trans fats. Such examples of these oils are soybean oil, safflower oil, corn oil, vegetable oil, canola oil and hydrogenated oils. These types of fats are connected to an advanced risk of heart disease plus other health issues. In contrast, the Mediterranean diet emphasizes the use of minimally processed, natural fats, such as olive oil, which have been shown to have a range of health benefits.

8. Butter

If you're following the Mediterranean diet, you'll want to be mindful of your intake of butter. While the Mediterranean diet allows for the use of healthy fats, such as olive oil, it's important to avoid or consume butter in moderation.

Butter is a high-fat dairy product that is made from the milk or cream of cows. It is a good source of vitamins and minerals but is also high in saturated fat and calories.

9. Alcohol

Alcohol, including wine, beer, and spirits, can have negative health effects when consumed in excess. It can increase the risk of liver disease, certain cancers, and accidents, and can also contribute to weight gain and other health problems. In contrast, the Mediterranean diet emphasizes moderation in all things, including alcohol.

Conclusion

The Mediterranean diet is not just about what to eat, but also about what not to eat. While the Mediterranean diet is rich in whole, unprocessed foods, such as fruits, vegetables, and whole grains, it is vital to avoid certain foods and ingredients that can negatively impact your health.

Some of the foods and ingredients that are not allowed on the Mediterranean diet include processed and refined foods, fried foods, red meat, high-fat dairy products, added sugars, artificial sweeteners, refined, processed, or hydrogenated oils, and excessive alcohol consumption. These types of foods and ingredients are often high in unhealthy fats, added sugars, and calories, and do not offer the same nutritional benefits as whole foods.

By following the Mediterranean diet and avoiding these types of foods and ingredients, you can improve your overall health and reduce your risk of chronic diseases. So, next time you're wondering what's not allowed on the Mediterranean diet, remember to choose whole, unprocessed foods and avoid those that are high in unhealthy fats, added sugars, and calories.

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