The Mediterranean diet often stands tall as the gold standard of healthy eating. Its reputation is backed by countless studies linking it to lower risks of heart disease, type 2 diabetes, and premature death. Across the globe, nutrition experts praise its emphasis on whole foods, fresh produce, lean proteins, and healthy fats. Yet beneath this acclaim lies a significant blind spot that rarely gets the attention it deserves.
The so-called Mediterranean diet, as widely promoted, is mostly a tribute to the traditional foods of Italy, Greece, Spain, and southern France. But the Mediterranean region itself is far more diverse, spanning 21 countries from Europe to North Africa and the Middle East, including Algeria, Egypt, Lebanon, Morocco, Turkey, and many more. These countries have rich culinary traditions that differ substantially from the European Mediterranean staples we often see celebrated.
The Roots of a Narrow Definition
This limited view of the Mediterranean diet largely traces back to a mid-20th-century study known as the Seven Countries Study. Conducted between 1952 and 1957 by American researcher Ancel Keys, the study examined dietary habits and heart disease rates in seven countries: Italy, Greece, Yugoslavia, the Netherlands, Finland, Japan, and the United States. Keys’ team observed that Italy and Greece, in particular, had lower heart disease rates and linked these benefits to their traditional diets.
However, this study had notable limitations. It focused exclusively on men and predominantly white populations, leaving out many Mediterranean countries and diverse cultural diets. Consequently, the “Mediterranean diet” we know today reflects this narrow scope rather than the full spectrum of Mediterranean culinary heritage.
Why This Narrow Focus Matters
Highlighting only European Mediterranean foods risks creating an unintended stigma. By positioning Italian or Greek cuisine as the model for healthful Mediterranean eating, we implicitly suggest that other Mediterranean cultures’ foods are less healthy or worthy. This can alienate people whose heritage or taste doesn’t align with olive oil, seafood, or specific herbs common in southern Europe.
Registered dietitian Shana Spence points out that such a narrow focus “can be stigmatizing” by implying other cuisines aren’t as nutritious. Registered dietitian Alice Figueroa echoes this, emphasizing that every Mediterranean country has unique food cultures worth celebrating—from African and Middle Eastern dishes to Eastern European fare. These cuisines often center around legumes, grains, vegetables, and unsaturated fats, mirroring the foundational principles of the Mediterranean diet.
Expanding the Definition for Inclusivity and Sustainability
Reframing the Mediterranean diet to focus less on geographic labels and more on its underlying principles can make healthy eating more accessible and sustainable. For example, not everyone enjoys seafood or has access to fresh olives and high-quality olive oil. Expecting strict adherence to these staples can discourage people from embracing this way of eating.
Instead, the diet’s core ideas—emphasizing whole, plant-based foods, healthy fats, and lean proteins—can be applied within any cultural cuisine. Vegetables, fruits, legumes, nuts, and whole grains are universal. Many global dishes reflect these values: Indian vegetable curries, Southeast Asian stir-fries, Guatemalan stews, and Ethiopian legume-based meals all align well with Mediterranean diet principles without fitting the traditional European mold.
As Spence notes, “Adding more of these foods [to your diet] is great, and there are ways to do this without thinking that your particular heritage is incorrect because it’s not celebrated in mainstream media.”
The Takeaway
The Mediterranean diet is truly a nutritious, health-promoting pattern of eating—but it’s important to recognize that its popular image doesn’t tell the whole story. It’s not just about Italy or Greece. Mediterranean culinary traditions span continents, cultures, and histories, all rich with nourishing foods worth honoring.
Rather than trying to replicate a specific Mediterranean menu, focus on the principles: prioritize plant-based foods, choose unsaturated fats over saturated ones, and incorporate lean proteins. This approach allows anyone, regardless of background or palate, to enjoy the health benefits the Mediterranean diet promises—without feeling excluded or limited.
