Mediterranean Diet

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The Mediterranean diet is considered one of the healthiest dietary patterns in the world and has attracted the attention of researchers, nutritionists, and the general public in recent years.

But what does the Mediterranean diet entail, what are its scientifically proven benefits, and how can we incorporate it into our daily lives?

What exactly is the Mediterranean diet?

The Mediterranean diet is a healthy eating pattern based on the traditional eating habits of countries such as Greece, Italy and Spain. It includes plenty of fruits, vegetables and salads, whole grains, legumes, lean meats, fish and healthy fats from olive oil and nuts.

The Mediterranean diet favours lean meats such as chicken, turkey, lean pork and lamb, all cooked with olive oil and aromatic herbs. These meats provide lean protein and are mainly eaten with vegetables. It also suggests moderate wine consumption and avoids processed foods. The Mediterranean diet promotes heart health and longevity and is a balanced lifestyle.

What are the health benefits of the Mediterranean diet?

The Mediterranean diet is associated with numerous health benefits, which have been documented in scientific studies. These include:

Cardiovascular protection: Consumption of olive oil, fish and vegetables reduces the risk of heart disease, as shown in the PREDIMED study.
Reducing cancer risk: Fruits, vegetables and olive oil contain antioxidants that reduce the risk of breast, colon and other cancers.
Weight management: The Mediterranean diet helps prevent obesity as it is rich in fiber and protein that promote satiety.
Improved cognitive function: Studies show that the Mediterranean diet reduces the risk of dementia and Alzheimer’s.
Alzheimer’s and Alzheimer’s disease: People in areas such as Ikaria who follow a Mediterranean diet live longer and have a better quality of life.

Is the Mediterranean diet suitable for weight loss?

Yes, the Mediterranean diet is suitable for weight loss as it is rich in nutrients and promotes the consumption of natural and whole foods that are lower in calories but rich in fibre and protein.

The fibre from vegetables, salads, fruit and pulses help to promote satiety, while good fats such as olive oil boost metabolism. Focusing on natural and unprocessed foods reduces empty calories and makes it easier to maintain your healthy weight.

Don’t skip exercise, which contributes to improved health, weight loss and long-term wellness.

Restaurant Rooster

At Rooster in Patras, we blend tradition with a creative twist! Indulge in delicious dishes made with the freshest ingredients and a true passion for Greek cuisine.

Salads as a Main Meal

One of the key features of the Mediterranean diet is its emphasis on salads and fresh vegetables, which are an essential part of every meal.

Mediterranean salads are built around fresh, seasonal vegetables like tomatoes, cucumbers, lettuce, peppers, and onions—packed with fiber, vitamins, and antioxidants that support overall health.

Extra virgin olive oil is the go-to dressing, adding heart-healthy monounsaturated fats that promote good cardiovascular function.

To enhance flavor and nutrition, salads often include olives, nuts, feta or other cheeses, along with aromatic herbs like oregano and parsley.

Lentils, chickpeas, or beans are commonly added, enriching salads with plant-based protein and fiber.

In the Mediterranean diet, salads aren’t just a side dish—they can be a complete meal, combining fresh vegetables with proteins like chicken and healthy fats for a balanced and satisfying dish.

More than just a staple, salads are the foundation of Mediterranean cuisine, offering endless variety while maintaining exceptional nutritional value.

What are the best oils in the Mediterranean diet?

Olive oil is the main source of fats in the Mediterranean diet and is considered one of the healthiest oils. It is rich in monounsaturated fatty acids, which help to lower ‘bad’ LDL cholesterol and increase ‘good’ HDL cholesterol. In addition, it contains antioxidants such as vitamin E and polyphenols, which have anti-inflammatory properties and protect against cardiovascular disease.

Other oils that are less commonly used, but are acceptable, include avocado oil and walnut oil, although olive oil remains the most common and beneficial to health.

What role does wine play in the Mediterranean diet?

Red wine is consumed in moderation in the Mediterranean diet and is considered to offer cardioprotective benefits. Polyphenols, such as resveratrol, found in red wine, have antioxidant activity and help reduce inflammation and atherosclerosis.

The recommended consumption is one glass per day for women and up to two glasses for men. However, wine should be consumed with caution, as excessive consumption can have the opposite effect on health.

Which snacks are suitable in the Mediterranean diet?

The Mediterranean diet includes snacks that are natural and rich in nutrients. Ideal options are:

Nuts: Such as almonds and walnuts, which are rich in healthy fats.

Fresh fruit: Such as apples, grapes, or oranges, which offer vitamins and antioxidants.

Salad with cherry tomatoes, feta cheese and cucumbers: Light and nutritious salad that can be eaten as a snack or light meal.

Olives: A traditional choice with monounsaturated fats and antioxidants.

Yoghurt: Opt for low-fat yogurt and add fruit or a little honey for flavor. It is rich in protein and probiotics.

Is the Mediterranean diet suitable for people with diabetes?

Yes, the Mediterranean diet is particularly beneficial for people with diabetes, as it has been shown to help regulate blood sugar and improve insulin sensitivity. Studies have shown that eating foods with a low glycemic index, such as legumes, whole grains and vegetables, lowers blood sugar levels and prevents insulin spikes.

This diet promotes the consumption of healthy fats, from olive oil and fish, which also help reduce inflammation and maintain a healthy weight, important factors in managing type 2 diabetes.

The Mediterranean diet is balanced and can be easily adapted to the needs of people with diabetes, always in consultation with their doctor or dietician.

What are some of the best desserts in the Mediterranean diet?

Desserts in the Mediterranean diet are natural, light and based on fresh ingredients. Best options are:

Fresh fruits such as figs, oranges, grapes and pomegranates, which are packed with antioxidants and natural sweetness.

Greek yogurt with a spoonful of honey and walnuts is a classic, nutritious and delicious dessert.

Nuts and dried fruits such as walnuts, almonds and raisins, combined with honey for a healthy and sweet finish.

Sorbet made from natural fruits such as lemon, orange, pomegranate, mango or strawberry, which is refreshing and without added sugar.

Baked fruits such as apples, pears, or figs can be baked with cinnamon and a little honey, providing a delicious and flavorful dessert.

Rizogalo, made with milk, rice and honey, is a classic Greek dessert that is light and satisfying.

Pasteli, a sweet honey and sesame bar that is rich in fibre, protein and healthy fats.

Semolina halva, a traditional dessert based on semolina, olive oil and honey, which is rich in fibre and healthy fats.

Cake with olive oil and orange or lemon, which is low in sugar and ideal for those who want a more traditional dessert.

What are the best drinks in the Mediterranean diet?

The best drinks in the Mediterranean diet are simple, natural and low in processing. These include:

Water: It is the main source of hydration and is recommended to be consumed in large quantities.

Coffee and tea: Prefer coffee and tea without added sugar or sweeteners. Green tea is rich in antioxidants.

Red wine: It should be consumed in moderation, and has been shown to offer cardioprotective benefits thanks to its polyphenols.

Authentic Mediterranean flavours at Rooster

At Rooster, in the heart of Patras, flavours take on a new dimension! Fresh ingredients, traditional recipes and a dose of creativity compose a menu that satisfies every taste.

Our hospitable environment is ideal for any occasion, whether it’s a family meal or a romantic evening. Come and try our authentic flavours!

Mediterranean food suggestions from our menu:

Salads

Greek salad with cherry tomatoes, cucumber, capers, green onion, green pepper, olive powder, feta cheese & white balsamic vinegar.

Bresaola Salad, with vegetables, figs, arugula, cream cheese, bresaola, truffle oil & white balsamic vinaigrette.

Mediterranean Salad, with lettuce, arugula, corn, beans, avocado, parmesan & balsamic vinaigrette.

Manouri Salad, with vegetables, arugula, orange, pomegranate, nuts, raspberry dressing.

Appetizers

Sari pie, with sesame & honey

Hunkiar Beyedi, with braised beef & smoked eggplant puree

Haloumi millefeuille, with grilled vegetables

Main Dishes

Steak, pork and beef with feta cheese, herbs, peppers in oil paper

Burrata with rigatoni, with pomodoro sauce

Black pork steak with sun-dried tomato, halloumi, black pepper

Chicken burger

Chicken breast skewer

How the Mediterranean Diet Supports a Healthier, Happier Life

The longevity of people living in areas of the Mediterranean, such as Crete and Ikaria, is among the highest in the world. This phenomenon has been partly attributed to their diet, which is rich in plant foods, good fats, and low in processed foods. The Mediterranean diet appears to reduce oxidative stress and inflammation, two major factors affecting aging and longevity.

The Mediterranean diet is not only about improving our health, but also about enjoying the taste and pleasure of food. Scientifically proven, it helps protect against heart disease, cancer, diabetes, and neurodegenerative diseases, while promoting longevity and a good quality of life.

Best of all, it doesn’t require harsh sacrifices or strict rules, but allows us to enjoy a variety of foods while maintaining a balanced and nutritious diet.