May 26, 2021 by D.Fathia
Updated May 26, 2021

What foods can you eat on the Mediterranean diet?

 What foods can you eat on the Mediterranean diet?

The Mediterranean diet has been one of the top praised diets by experts and people who have been experimenting with diets. With the growing fame and publicity of this regimen, more people are showing interest. However, most of them still lack basic knowledge of this diet. That’s why; I will be trying to answer some of the most frequently asked questions about this notion. Hence, what foods can you eat on the MED diet?

What sweets can I eat?

Sugar is not advised on this regimen, yet, it is not completely prohibited. You can still enjoy a few grains of sugar if you wish to. Remember that moderation is the key in this regimen.

If you are a sweets addict and wondering what sweets can you eat on this diet, then you should know that the list is quite impressive. Desserts made with simple and fresh ingredients are warmly welcomed in this diet.

If you are onto baked goods then try making your blood orange and olive oil cake. There is no other delightful flavor than that of the combination of extra virgin olive oil, cornmeal, and blood orange citrus and zest.

As a rule of thumb, any recipe with fresh fruits, nuts, natural honey, and olive oil is one worth trying. The ingredients are healthy and highly recommended on the diet. Plus, the natural flavors substitute refined sugar.

Is peanut butter ok on the Mediterranean diet?

Peanut butter is a nutrient-rich item. If you are fond of butter, then this plant-based butter is the choice for you. In one serving of 36.50 grams, you will find the following data:

  • Calories: 207
  • Copper: 0.42
  • Manganese” 0.71 mg
  • Vitamin B3: 4.40 mg
  • Molybdenum: 10.77 mcg
  • Folate: 87.60 mcg
  • Biotin: 6.40 mcg
  • Vitamin E: 0.23 mg
  • Protein: 9.42 g

Peanut butter is rich in saturated fat too. Two tablespoons of this butter contain 3.3 grams of saturated fat. The diet generally recommends that you lower your intake of these fats because their damaging effects are significant. However, the American Heart Association recommends an intake of 11 to 13 grams of saturated fats daily. Therefore, including a tablespoon of peanut butter into your meals along with other healthy ingredients never hurts.

Is rice allowed?

This diet is based on whole grains such as wheat, brown rice, barley, and corn. Refined grains are not generally recommended. If you have no other choice than these refined items, then try to minimize your intake.

Refined grains are low in fiber and do not have much nutritional value. The bottom line, rice is not prohibited but is not encouraged in this regimen. Try substituting it with other healthier options.

Is brown rice ok on the Mediterranean diet?

Brown rice is an excellent choice to substitute white rice. For those asking is brown rice ok on this particular regimen, the answer is a big yes!

Brown rice is rich in fiber and nutrients such as iron, vitamin B6, magnesium, and potassium. It is definitely a healthier choice to settle for.

What bread can I eat?

Well if refined grains are not allowed or at least not recommended, then the question is what bread can I eat on this diet?

While some diets prohibit the consumption of bread, the regimen allows bread. However, not all kinds are good. Choose bread made with whole grains such as barley and wheat. These two kinds have been the subject of constant celebration in my family. Unfortunately, I realized their value late.

Is sourdough bread on the Mediterranean diet? The answer is definitely yes. Sourdough lowers the glycemic index of bread.

Are avocados allowed?

Avocados are a source of monounsaturated fats. In a serving of 100 grams, you can find about 11 grams of unsaturated good fats. These are the kind of fats praised for their health effects. An emphasis n plant-based antioxidants and fiber make fresh produce on top of the foods that you can eat on this regimen.

Avocados are rich in fiber, vitamins, minerals, and other nutrients. In a serving of 100 grams you can find the following vitamins and minerals:

  • Vitamin A: 146
  • Vitamin C : 10.0 mg
  • Vitamin D :
  • Vitamin E: (Alpha Tocopherol) 2.1 mg
  • Vitamin K: 21.0 mcg
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 1.7 mg
  • Vitamin: B6 0.3 mg
  • Folate: 81.0 mcg
  • Vitamin B12: 0.0 mcg
  • Pantothenic Acid: 1.4 mg
  • Choline” 14.2 mg
  • Betaine: 0.7 mg
  • Calcium 12.0 mg
  • Iron 0.5 mg
  • Magnesium 29.0 mg
  • Phosphorus 52.0 mg
  • Potassium 485 mg
  • Sodium 7.0 mg
  • Zinc 0.6 mg
  • Copper 0.2 mg
  • Manganese 0.1 mg
  • Selenium 0.4 mcg
  • Fluoride 7.0 mcg

This impressive list of nutrients found in avocados is definitely worth consideration. These compounds are highly recommended for overall health, which makes avocados a Mediterranean-friendly option.

If you are diverging to this specific diet, then you must be wondering about the foods you can eat. The answer is quite simple. Keep in mind that you need to abandon refined and processed foods. Embrace the gifts of nature and include fresh produce in your meals. The best thing about this regimen is that you can enjoy endless recipes; embrace this healthy diet and enjoy food pleasure.


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