Nutritionist talked about the benefits of the Mediterranean diet
The Mediterranean diet can support the health of the heart and blood vessels, have a beneficial effect on metabolism, digestion and emotional state, as well as help control appetite and body weight. At the same time, its principles can be adapted to the usual diet and products available in Russia. Clinical adult and pediatric nutritionist Victoria Grishina told Izvestia about this on July 21.
What is the Mediterranean diet?
The Mediterranean diet is not a short—term weight loss system with strict calorie counting, but a nutrition model based on the traditional eating habits of residents of Greece, Italy, Spain and other Mediterranean countries. She doesn't have a single mandatory menu.
The basis of the diet consists of vegetables, fruits, herbs, legumes, whole grains, nuts, seeds and vegetable oils. Fish and seafood are consumed regularly, poultry, eggs and dairy products are consumed in moderation, and red and processed meat, sweets, sugary drinks and industrially processed foods are restricted.
At the same time, the Mediterranean diet does not require a complete rejection of animal protein. Fish, poultry, eggs, fermented dairy products, and legumes help maintain its adequate intake. First of all, the frequent consumption of red and processed meat is limited.
"The basis of such a diet is vegetables, fruits, herbs, nuts, legumes, vegetable oils, seafood," Grishina said.
According to her, the diet of modern people often lacks greens, fiber and sources of healthy fats. At the same time, the specialist stressed that we are not talking about all fats contained in industrial products.
How the Mediterranean diet can affect the psyche
The impact of nutrition on mental health remains an evolving area of research. Possible mechanisms are associated with the intake of omega-3 fatty acids, fiber, vitamins and polyphenols, as well as the effects of diet on inflammatory processes and the intestinal microbiota.
In June 2026, the journal BMJ Open published the results of observations of 3,296 residents of England over the age of 50. Higher adherence to the Mediterranean diet was associated with higher measures of psychological well-being, including independence, life satisfaction, purposefulness, and energy.
"Definitely. We are what we eat. It helps us manage our suboptimal health conditions and directly affects our emotional state," said Grishina.
However, the study was observational and does not prove that it was the dietary change that led to an improvement in emotional state. The connection can be two-way: people with a higher level of well-being can be more attentive to their diet and generally lead a healthier lifestyle.
Therefore, the Mediterranean diet cannot be considered an independent treatment for depression or anxiety disorder. It can be part of a supportive lifestyle, but it does not replace diagnosis, psychotherapy, or medications prescribed by a doctor.
Benefits for the heart and blood vessels
The most convincing evidence on the benefits of the Mediterranean diet relates to the cardiovascular system. The large randomized PREDIMED trial involved 7,447 people at high risk of cardiovascular disease.
Participants who followed a Mediterranean diet with the addition of extra virgin olive oil or nuts had a relative risk of heart attack, stroke, and death from cardiovascular causes that was about 30% lower than in the control group.
In another study published in 2026 in Neurology, scientists followed 105,614 women for an average of 21 years. High adherence to the Mediterranean diet was associated with an 18% lower risk of any stroke, 16% lower risk of ischemic stroke, and 25% lower risk of hemorrhagic stroke.
This work was also observational and included only women, so the results obtained cannot be considered a guaranteed reduction in individual risk. However, the results are consistent with data on the possible effects of such nutrition on blood pressure, lipid metabolism, insulin sensitivity, and inflammatory processes.
Does the Mediterranean diet help you lose weight
Weight loss is not the main goal of the Mediterranean diet. Its classic version does not involve mandatory calorie restriction. Nevertheless, a large number of vegetables, legumes, and whole grains can maintain fiber saturation for longer, and reducing the proportion of sweets, sugary drinks, and processed foods can reduce the total caloric intake.
"Saturation occurs due to a variety of vegetables and herbs as a source of fiber, as well as nuts and vegetable oils, which gives a feeling of fullness and a stable appetite without snacking. 3 meals are enough for adults," the nutritionist said.
The most noticeable weight loss is observed when a Mediterranean diet is combined with a moderate calorie deficit and physical activity. The PREDIMED-Plus randomized trial involved 4,746 older people with overweight or obesity and metabolic syndrome.
One group followed a Mediterranean diet with reduced calories, moved more and received professional support, the second followed a Mediterranean diet without the task of losing weight. After six years, the participants of the first group lost an average of 3.3 kg, the second — 0.6 kg. The risk of developing type 2 diabetes in the group of complex lifestyle changes was 31% lower.
Thus, the result was provided not only by diet, but also by a combination of nutrition, physical activity, calorie reduction and support from specialists.
How to replace expensive products
To comply with the basic principles of the diet, it is not necessary to buy avocados, red fish and other imported products. The overall composition of the diet is important, not its geographical origin.
"We have a lot of replacement options in our stores and farmers' markets, the new one is the well—forgotten old one," Grishina said.
According to her, instead of sea fish, you can choose mackerel, capelin or herring, and replace avocados with nuts and seeds. The specialist advised adding beans or peas to salads and second courses, and using buckwheat, barley and oatmeal as sources of complex carbohydrates.
Available sources of fiber can also be white cabbage and sauerkraut, carrots, beets, seasonal and frozen vegetables, apples, berries, lentils and peas. When choosing salted herring and pickled vegetables, it is necessary to take into account the amount of salt, especially for people with high blood pressure.
Olive oil can be partially replaced with other vegetable oils, but their composition varies. For example, sunflower oil contains fewer omega-3 fatty acids than flax or rapeseed oil. Therefore, it is advisable to alternate different oils, rather than relying on one product as the only source of healthy fats.
Who needs to be careful
The Mediterranean diet is considered one of the most flexible eating patterns, but there is no universal menu. With an exacerbation of diseases of the gastrointestinal tract, a sharp increase in the amount of fiber can increase discomfort. Individual correction may also be required for people with kidney disease, food allergies, body weight deficiency, eating disorders, and established nutritional deficiencies.
"Perhaps of all the nutrition protocols, it [the Mediterranean diet] is the most gentle and convenient for each of us, as the goal is to expand our usual menu of products. If you have serious health problems, I always recommend that you consult a doctor," Grishina emphasized.
With a well-designed menu, the Mediterranean diet usually allows you to get enough protein, iron, and vitamin B12. However, with an almost complete rejection of animal products, too low in calories, or a monotonous diet, the risk of deficiencies increases. An already established iron deficiency cannot be treated with food alone: the need and dosage of drugs should be determined by a doctor based on the results of an examination.
Is a glass of wine mandatory in the Mediterranean diet
The idea that red wine is an essential part of the Mediterranean diet and cleanses blood vessels is outdated. Polyphenols are indeed found in grapes and wine, but they can be obtained from berries, pomegranates, grapes, nuts, tea and other products without exposure to ethanol.
"It's a myth. Drinking alcohol is harmful to your health imperceptibly. There is an opinion that a glass of red wine is useful due to polyphenols and cleanses blood vessels from plaques — this is not true," said the nutritionist.
The World Health Organization indicates that there is no completely safe level of alcohol consumption. Even small amounts are associated with certain risks, so you should not start drinking for the sake of the supposed benefits for the heart.
How to change your usual diet
An abrupt ban on familiar products can lead to a person quickly abandoning the changes. A more sustainable approach is to gradually increase the proportion of vegetables, greens, legumes, whole grains, and fish.
"It's better to have different versions of vegetable oils, herbs and vegetables at hand for the first time, and then, as we get used to it, we can leave those that we like to taste," Grishina advised.
You can start with one bean dish per week, then replace some of the meat dishes with fish, and sugary drinks with water or unsweetened tea. Even partial adherence to Mediterranean principles improves the quality of the diet if a person eats more plant foods and chooses sausage products, sugary drinks and processed foods less often.
"I will say that everything should be without fanaticism. Partial application will already bring excellent benefits to the body, and you will feel much better than yesterday. The power of small steps leads to changes gradually," the expert concluded.
Thus, in order to switch to a Mediterranean diet, it is not necessary to completely abandon the usual dishes or buy expensive products. It is enough to gradually increase the proportion of vegetables, herbs, legumes, whole grains and fish, while reducing the consumption of sweets, sausages and other industrially processed foods.
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