The Mediterranean diet is consistently ranked as one of the healthiest dietary patterns. It emphasizes whole, minimally processed foods like fruits, vegetables, whole grains, beans, nuts, seeds, olive oil, and fish. The diet also includes moderate amounts of dairy, eggs, poultry, and red meat. Many observational studies link the Mediterranean diet to lower risks of heart disease, diabetes, cancer, and other chronic illnesses. However, some people claim that it contains too many carbs to be optimal for health. This article reviews the carb content of the Mediterranean diet and whether it’s too high.
What is the Mediterranean diet?
The traditional Mediterranean diet is the dietary pattern of people living in countries bordering the Mediterranean Sea, including Greece, Italy, Spain, and Portugal. Its key characteristics include:
– High intake of plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds
– Use of olive oil as the main source of fat
– Moderate consumption of fish, poultry, eggs, cheese, and yogurt
– Low intake of red meat and sweets
– Wine consumed in moderation with meals
This eating pattern provides about 40% of calories from fat, 36–40% from carbs, and 16–20% from protein. The Mediterranean diet emphasizes nutrient-dense, minimally processed carbohydrate sources like vegetables, fruits, beans, and whole grains. Refined grains and added sugars are limited.
Carbohydrate content of the Mediterranean diet
Research shows that the traditional Mediterranean diet provides between 36–40% of total daily calories from carbs. This equates to about 225–250 grams of carbs per day on a 2,000 calorie diet.
The main carb-containing foods in the Mediterranean diet include:
– Vegetables: All non-starchy vegetables are emphasized, including broccoli, spinach, tomatoes, onions, cauliflower, carrots, and more.
– Fruits: Fresh fruits of all kinds are encouraged, such as grapes, berries, oranges, apples, pears, peaches, and melons.
– Whole grains: Whole grains like oats, brown rice, whole wheat bread and pasta, barley, bulgur, and quinoa are recommended over refined grains.
– Legumes: Beans, lentils, peas, chickpeas, and peanuts are great plant-based protein and carb sources.
– Starchy vegetables: Potatoes, sweet potatoes, corn, winter squash, and plantains are consumed in moderation.
– Nuts and seeds: Almonds, walnuts, cashews, sunflower seeds, and pistachios provide healthy fats, protein, and carbs.
– Dairy: Low-fat milk, yogurt, and cheese are included in moderation.
In contrast, added sugars, sweets, sugary beverages, processed snack foods, and refined grains like white bread and pasta are limited on the Mediterranean diet.
So while the Mediterranean diet contains a fair amount of carbs, they mostly come from nutrient-dense, high-fiber whole foods that offer plenty of health benefits.
How carbs are consumed
It’s not just the amount but also the type and quality of carbs that matter for health.
The Mediterranean diet emphasizes carb-rich plant foods that are packed with fiber, vitamins, minerals, antioxidants, and plant compounds. These nourish your body and help reduce disease risk.
Refined grains like white bread, cookies, and crackers make up a small part of the diet. These processed carbs lack the beneficial nutrients and fiber found in whole food sources. They can spike blood sugar levels and provide empty calories.
People following the Mediterranean diet also tend to consume carbs along with other foods as part of balanced meals. Eating carbs with protein, fat, and produce helps control blood sugar and keeps you feeling full and satisfied.
In comparison, diets higher in processed carbs and added sugars often lack nutrients and fiber. These carbs are easy to overeat when consumed in isolation, often in the form of snacks or sweets.
How does the Mediterranean diet compare to low carb diets?
Here is a comparison of the Mediterranean diet to popular low carb diets:
| Diet | Carbs as % of calories | Main carb sources |
|---|---|---|
| Mediterranean diet | 36–40% | Vegetables, fruits, whole grains, legumes |
| Ketogenic diet | 5–10% | Non-starchy vegetables |
| Paleo diet | 25–30% | Fruits, vegetables, tubers |
| Atkins diet | Less than 20% initially | Non-starchy vegetables, nuts, seeds |
As you can see, very low carb diets like the keto and Atkins diet restrict total carb intake to 20–50 grams per day, mostly from non-starchy vegetables. The Paleo diet allows more carbs from fruits and starchy vegetables but eliminates grains and legumes.
The Mediterranean diet contains significantly more carbs than these low carb diets. However, the carb sources are almost exclusively wholesome, fiber-rich plant foods that offer important health benefits.
Potential benefits of higher carb intake
Despite being moderately higher in carbs than other popular diets, research suggests the Mediterranean diet may:
– Lower risk of heart disease, stroke, and diabetes
– Aid in weight loss and maintenance
– Reduce inflammation
– Improve metabolic health markers like triglycerides, HDL, and blood sugar levels
– Enhance cognitive function, memory, and brain health
– Extend lifespan and lower mortality
The diet’s emphasis on fruits, vegetables, whole grains, and legumes likely contributes many of these benefits.
Fruits and vegetables are loaded with antioxidants, vitamins, minerals, and plant compounds that reduce oxidative damage, inflammation, and disease risk.
Legumes are an excellent plant-based source of protein, fiber, and nutrients. Observational studies link higher legume intake to lower risks of cancer, heart disease, and mortality.
Whole grains are rich in fiber, B vitamins, iron, magnesium, and antioxidant compounds with anti-inflammatory and anti-cancer effects. Long-term studies associate whole grain consumption with reduced risks of diabetes, heart disease, stroke, and colorectal cancers.
Nuts and seeds also provide fiber, vitamins, minerals, antioxidants, and healthy fats that offer protection against chronic diseases.
In contrast, heavy restriction of these nutritious carb sources could potentially increase risk for nutrient deficiencies, gut problems, inflammation, and other issues in some people.
Is the Mediterranean diet high in carbs for everyone?
While the Mediterranean diet contains more carbs than low carb diets, its balance of carbs, protein, and fat suits most people well.
However, some individuals may need to further tailor their carb intake:
– People with diabetes or prediabetes may benefit from reducing overall carb intake to control blood sugar. Emphasizing non-starchy vegetables, high-fiber carb sources, and pairing carbs with protein and fat is recommended.
– Those with insulin resistance, metabolic syndrome, or PCOS may also wish to modify their carb intake for better blood sugar control. A lower carb Mediterranean diet with around 30% of calories from carbs may be helpful.
– Active individuals and athletes can consume more nutrient-dense carbs to fuel their higher energy needs. Extra whole grains, fruits, starchy vegetables, and legumes are appropriate carb sources.
– Older adults and those looking to lose weight may prefer less starchy vegetables, fruits, whole grains, and legumes to reduce calorie intake while still getting important nutrients.
– People following ketogenic and very low carb diets for health conditions like epilepsy should not increase their carb intake significantly without medical supervision.
So while the standard Mediterranean diet can be maintained for most people, some customization around carb intake may be beneficial for certain individuals.
Tips to make the Mediterranean diet work for you
Here are some tips to tailor the Mediterranean diet to your needs and preferences:
– Focus on getting carbs from whole, fiber-rich foods like vegetables, fruits, beans, lentils, whole grains, and nuts.
– Limit refined grains, sweets, sugary beverages, and processed carb-heavy snacks.
– Include lean protein and healthy fats at meals to balance your carb intake. Good options are fatty fish, poultry, eggs, olive oil, nuts, seeds, and avocados.
– Customize your carb intake based on your health status, activity levels, metabolic health, and weight goals.
– Reduce starchy vegetables and grains if you have diabetes or insulin resistance. Emphasize non-starchy veggies and high-fiber fruits.
– If you’re very active, increase starchy veggies, whole grains, and fruits to provide fuel for exercise.
– Experiment to find the optimal carb intake that makes you feel energized yet maintains stable blood sugar levels.
– Focus on carb quality, not just quantity. Choose fiber-rich, nutrient-dense sources.
– Don’t fear all carbs. Even healthy high carb diets can suit many people, provided carbs come from whole foods.
The bottom line
The Mediterranean diet provides 36–40% of calories from carbs, primarily from vegetables, fruits, legumes, and whole grains. This moderately higher carb intake can suit most people well, provided carb quality is emphasized. However, some modification around total carb amount and food choices based on individual health status and goals can be beneficial. Overall, the Mediterranean diet offers flexibility to include nutrient-rich plant foods with fiber, antioxidants, and beneficial compounds that can reduce disease risk.
