Mediterranean diet is considered one of the healthiest diets on the planet. If you belong to a non-Mediterranean region and are looking for healthy breakfast options and want to know what the Mediterraneans like to eat for breakfast, you are at the right place. This blog will explain a Mediterranean diet, the different options for Mediterranean breakfast, and the elements that make it healthy.
Let’s get started;
What is a Mediterranean diet?
People living in countries surrounding the Mediterranean Sea, such as Greece, Italy, Spain, Lebanon, and Palestine, consume a Mediterranean diet. The Mediterranean Sea is located between three continents: Europe, North Africa, and Western Asia. It is connected to the Atlantic Ocean through the Strait of Gibraltar.
There are 21 Mediterranean countries, so the diets of these nations vary. However, they share some common features because of the same kind of food grown there. For instance, these countries are the major producers of Olives and their oil. Also, olive oil from Palestine is considered a high-quality oil loaded with polyphenols that fight diseases, especially cancer and heart disease.
What is a typical Mediterranean breakfast?
A traditional Mediterranean breakfast includes vegetables, fruits, whole-grain breads and cereals, legumes or beans, healthy fats, onion, garlic, and herbs, which are prepared in different ways depending on the climate and culture of the region.
A typical healthy Mediterranean breakfast is often easy and quick. It is hard to name one or two typical meals in the region due to slight variations in the dietary patterns of people living around the Mediterranean Sea. In short, on weekdays, sautéed vegetables (spinach, tomatoes, and basil) in extra-virgin olive oil, boiled or scrambled eggs, and feta or cottage cheese on a toast or hummus toast are commonly eaten.
In countries like Italy and Spain, the day usually starts with whole-grain toast with soft cheese and fruit. Egyptians eat Foul Muddamas for breakfast, a traditional savory porridge with fava beans (broad beans) cooked overnight, or a soft-boiled egg with fresh tomato and cucumber.
In the Eastern Mediterranean, leftover homemade hummus, Labnah, or plain Greek yogurt with a drizzle of extra-virgin olive oil are typically served for breakfast. Most people love warm pita bread with olive oil sprinkled with za’atar (an earthy blend of wild thyme, oregano, marjoram, coriander, cumin and toasted sesame seeds).
Greeks love to eat paximadia or greek biscotti (bread made from whole wheat, chickpea, and barley flour) with olives and cheese for breakfast.
In Morocco, eggs fried in extra-virgin olive oil are served with flatbread, soft cheese, and olives. Syrians begin their day with tahini, yogurt with chickpeas, pickles, and sliced radish.
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Why should you eat Mediterranean breakfast?
The Mediterranean diet has been considered one of the healthiest diets on the planet. In 2019, U.S. News & World Report documented the Mediterranean Diet as the healthiest diet.
CNN reported that an analysis of 41 eating plans also ranked the Mediterranean diet on the top in the several categories: best diet for healthy eating, best plant-based diet, best diet for diabetes and easiest diet to follow.
The Mediterranean breakfast is mainly based on whole foods and includes minimally processed foods. It consists of a good portion of vegetables, fruits, herbs, nuts, and seeds. The Mediterranean breakfast is never complete without a drizzle of extra virgin olive oil, considered one of the healthiest oils on the planet.
The Mediterranean breakfast also contains chickpeas and beans, which are good sources of fiber, carbohydrates, and protein. Sulphur-containing vegetables with anti-cancer properties, such as garlic and onion, are frequently used in salads, marinates, and dips.
Herbs such as basil, oregano, parsley, and thyme have immune-boosting properties and are added to foods to make them more palatable.
They eat fermented dairy instead of pasteurized milk, where the protein (casein) is digested and contains loads of good bacteria. Kefir, Greek yogurt, pot set yogurt, laban, and unprocessed cheeses are included in their diet. Unprocessed cheeses like feta, Brie, cotija, Swiss, halloumi, ricotta, manchego, Cheddar, and Parmesan are low in fat and are less processed, which makes them healthier than other cheeses in the market.
What are the benefits of eating Mediterranean breakfast?
According to the British Journal of Nutrition, Mediterranean diet prolongs survival of people. The study documented that the Italians living in the Moli-sani region who adhered to the Mediterranean diet for at least 8 years had a 4-7% lower risk of all-cause death including cancer, heart disease, stroke etc.
Marialaura Bonaccio, an epidemiologist at the Mediterranean Neuromed Institute (a hospital and research institute in Pozzilli, Italy), says a dose-response relationship exists between adherence to the Mediterranean diet and mortality risk. That means the more strictly you follow the diet, the more significant benefit you’ll get.
The Mediterranean breakfast will benefit the body in the following ways:
- It contains good fats that remove LDL and triglycerides from the arteries, reducing the risk of heart disease.
- Healthy fats also protect the brain, reduce the risk, and slow the progression of Alzheimer’s disease.
- The calcium and other minerals from vegetables and fermented dairy strengthen the bones.
- Fat and fiber-rich meals help control blood sugar and protect against diabetes type 2.
- The high fats and fibers in Mediterranean meals will make you satiated, prevent sugar cravings, help control weight, and allow regular bowel movements.
- Anti-inflammatory foods such as ginger, garlic, and herbs improve the symptoms of rheumatoid arthritis and other inflammatory diseases.
- The antioxidant and nutrient-rich diet helps prevent cancer.
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What makes mediterranean breakfast different from a regular American breakfast?
The Mediterranean breakfast or diet, in general, lacks the following foods that makes it better than other diets:
- Red meat
- Processed meats (sausages, salami, ham, bacon, hot dogs, canned meats)
- White sugar
- Refined grains (white pasta, store-bought granola, white bread, pancakes, pizza)
- Hydrogenated plant oils (canola, sunflower oil)
- Highly processed foods, including fast food and fried foods
- Alcohol
Conclusion
The Mediterranean diet is composed of minimally processed foods and is, therefore, considered the healthiest diet. A typical Mediterranean breakfast consists of Whole Foods, fermented dairy, fruits and vegetables, olive oil, nuts, and seeds.