The Mediterranean diet is a healthy eating pattern that has been shown to have many health benefits. It emphasizes the consumption of fruits, vegetables, whole grains, and healthy fats, while limiting the intake of processed foods, sugary drinks, and unhealthy fats. One of the key components of the Mediterranean diet is the avoidance of certain foods that are high in saturated fat, cholesterol, and sodium. This article will discuss what foods are not allowed on the Mediterranean diet and provide tips on how to make healthier choices.
I. What Foods Are to be Avoided on the Mediterranean Diet?
Red and processed meat
Red meat and processed meat are high in saturated fat and cholesterol, which can increase the risk of heart disease and other health problems. Red meat should be limited to once or twice a week, and processed meat should be avoided as much as possible.
Refined grains
Refined grains are grains that have been stripped of their bran and germ, which are the most nutritious parts of the grain. Refined grains are high in glycemic index, which means that they can cause blood sugar levels to spike after eating. This can lead to weight gain, diabetes, and other health problems. Instead of refined grains, choose whole grains, which are rich in fiber and nutrients.
| Refined grains | Whole grains |
|---|---|
| White bread | Whole-wheat bread |
| White rice | Brown rice |
| Pasta | Whole-wheat pasta |
Added sugar
Added sugar is a major source of empty calories, and it can contribute to weight gain, diabetes, and other health problems. Limit added sugar to no more than 25 grams per day for women and 36 grams per day for men.
Unhealthy fats
Unhealthy fats, such as saturated fat and trans fat, can raise cholesterol levels and increase the risk of heart disease. Avoid foods that are high in unhealthy fats, such as fried foods, fatty meats, and processed foods.
II. Foods with Excessive Added Sugars
Sweetened Drinks
Many sweetened drinks, such as soda, fruit juice, and sports drinks, are loaded with added sugars. These drinks provide empty calories and can contribute to weight gain, tooth decay, and other health problems.| **Type of Sweetened Drink** | **Sugar Content (per 12-ounce can or bottle)** | **Calories** ||—|—|—|| Regular soda | 39 grams | 150 || Fruit punch | 32 grams | 130 || Sports drink | 29 grams | 120 || Energy drink | 24 grams | 110 |For a healthier alternative, drink water, unsweetened tea, or coffee.
Candy
Candy is another major source of added sugars. Hard candy, gummy candy, and chocolate candy are all high in sugar and calories. Eating too much candy can lead to weight gain, tooth decay, and other health problems.| **Type of Candy** | **Sugar Content (per 1-ounce serving)** | **Calories** ||—|—|—|| Hard candy | 25 grams | 110 || Gummy candy | 23 grams | 100 || Chocolate candy | 21 grams | 100 |For a healthier alternative, eat fruit or yogurt.
Baked Goods
Baked goods, such as cookies, cakes, and pies, are often high in added sugars. Eating too many baked goods can lead to weight gain, tooth decay, and other health problems.| **Type of Baked Good** | **Sugar Content (per 1-serving)** | **Calories** ||—|—|—|| Cookies | 15 grams | 150 || Cake | 20 grams | 200 || Pie | 18 grams | 200 |For a healthier alternative, eat fruit or whole-wheat bread.
III. Highly Processed Foods
What are highly processed foods?
Highly processed foods are foods that have been significantly altered from their natural state. They typically contain added ingredients, such as sugar, salt, fat, and preservatives. These foods are often marketed as convenient and affordable, but they are not as healthy as unprocessed or minimally processed foods.
| Processed Foods | Unprocessed Foods |
|---|---|
| White bread | Whole wheat bread |
Why should you avoid highly processed foods?
There are many reasons to avoid highly processed foods. These foods are typically:* High in calories, sugar, and unhealthy fats* Low in nutrients* Linked to a number of chronic diseases, such as obesity, heart disease, and diabetes
- High in calories
- Low in nutrients
- Linked to a number of chronic diseases
How to avoid highly processed foods
The best way to avoid highly processed foods is to cook more meals at home. This way, you can control the ingredients that go into your food. When you do eat out, choose restaurants that offer healthy, unprocessed options.[Related: Must Try Mediterranean Food That Are Good For Your Health And Taste Buds]You should also read food labels carefully. Avoid foods that contain a lot of added sugar, salt, and unhealthy fats. Instead, choose foods that are high in nutrients, such as fruits, vegetables, and whole grains.[Related: Cava Food: A variety of Mediterranean flavors you should not miss]
IV. Unhealthy Fats
The Mediterranean diet is known for its emphasis on healthy fats, such as those found in olive oil, nuts, and avocados. However, there are also some unhealthy fats that are not allowed on the Mediterranean diet.
These unhealthy fats include trans fats and saturated fats. Trans fats are created when liquid oils are turned into solid fats, a process called hydrogenation. Saturated fats are found in animal products and some plant-based foods, such as coconut oil and palm oil.
- Trans fats can raise your LDL (bad) cholesterol levels and lower your HDL (good) cholesterol levels. This can increase your risk of heart disease, stroke, and type 2 diabetes.
- Saturated fats can also raise your LDL cholesterol levels. However, some research suggests that not all saturated fats are harmful. For example, the saturated fat in coconut oil may actually have some health benefits.
To avoid unhealthy fats, it is important to read food labels carefully. Avoid foods that contain trans fats or hydrogenated oils. Limit your intake of saturated fats from animal products. Choose lean protein sources, such as fish, chicken, and beans. And, use healthy fats, such as olive oil, nuts, and avocados, in moderation.
| Unhealthy Fats | Description |
|---|---|
| Trans fats | Created when liquid oils are turned into solid fats, a process called hydrogenation. |
| Saturated fats | Found in animal products and some plant-based foods, such as coconut oil and palm oil. |
By following these tips, you can avoid unhealthy fats and reap the benefits of the Mediterranean diet.
Here are some examples of foods that are not allowed on the Mediterranean diet due to their high content of unhealthy fats:
- processed meats, such as bacon, sausage, and hot dogs
- fried foods, such as french fries, onion rings, and doughnuts
- butter and lard
- full-fat dairy products, such as whole milk, cheese, and cream
- coconut oil and palm oil
- commercial baked goods, such as cookies, cakes, and pastries
By limiting your intake of these foods, you can help reduce your risk of chronic diseases, such as heart disease, stroke, and type 2 diabetes.
If you are unsure whether or not a particular food is allowed on the Mediterranean diet, it is always best to err on the side of caution and avoid it.
V. Other Foods to Limit on the Mediterranean Diet
While the Mediterranean diet is generally healthy, there are some foods that should be limited. These include:- **Red meat:** Red meat is high in saturated fat, which can raise cholesterol levels and increase the risk of heart disease.- **Processed meats:** Processed meats, such as sausage, bacon, and hot dogs, are also high in saturated fat and sodium. They have been linked to an increased risk of cancer and heart disease.- **Sugary drinks:** Sugary drinks, such as soda, juice, and sports drinks, are high in calories and sugar. They can contribute to weight gain and tooth decay.- **Refined grains:** Refined grains, such as white bread, pasta, and rice, are low in fiber and nutrients. They can cause spikes in blood sugar levels and lead to weight gain.- **Fried foods:** Fried foods are high in unhealthy fats and calories. They can increase the risk of obesity, heart disease, and stroke.It is important to note that these foods are not completely forbidden on the Mediterranean diet. They can be enjoyed in moderation, but they should not be a regular part of your diet.
Related Posts
| Food | Why it’s limited |
|---|---|
| Red meat | High in saturated fat |
| Processed meats | High in saturated fat and sodium |
| Sugary drinks | High in calories and sugar |
| Refined grains | Low in fiber and nutrients |
| Fried foods | High in unhealthy fats and calories |
