What is Mediterranean Diet and what nuts are allowed on it?
February 12, 2020 | Laura Woolacott

What is Mediterranean Diet and what nuts are allowed on it?

Obesity, heart disease, and diabetes: these are just a few of the health conditions that proponents of the Paleolithic diet or caveman diet. blame our sedentary lifestyles and modern diets, which are packed with sugar, fat, and processed foods. Suggested solution? Cut modern food out of our diet and return to the way our early hunter-gatherer ancestors ate.

In this part, we have gathered some information about the Mediterranean diet and nuts to include in it, ready? Let’s begin.

What do we have here?

  • What is the Mediterranean diet?
  • Pros and Cons
  • Who should follow a Mediterranean diet?
  • What to eat on the Mediterranean diet?
  • What to avoid on the Mediterranean diet?
  • Best nuts for the Mediterranean diet

What is the Mediterranean diet?

The Mediterranean diet is based on the traditional foods that people used to eat in countries like Greece and Italy back in 1960. Researches show that people with a Mediterranean diet were much healthier compared to Americans and had lower risks of different lifestyle diseases. Many studies have shown that the Mediterranean diet can cause weight loss and prevent strokes, heart attacks and type 2 diabetes.

There isn’t one specific way to follow this diet as there are so many different countries around the Mediterranean Sea with different eating habits.

There isn’t one single type of Mediterranean diet. Greeks eat differently from Italians, who eat differently from the Spanish and French. But they partake many of the same sources.


  • Very nutritional
  • Diverse foods and flavors
  • Heart-healthy and easy to follow
  • The Mediterranean diet can be convenient.
  • You won’t go hungry a lot on the Mediterranean diet


  • A lot of grunt work
  • Moderately expensive

You may want to follow the Mediterranean diet if you:

  • Want to lose weight or maintain a healthy weight
  • Want to reduce risks of developing heart disease
  • Want to reduce risks of developing cancer
  • Protect yourself against type 2 diabetes
  • Prevent huge swings in blood sugar
  • Maintain a healthy digestive system
  • Want to reduce the risk of stroke
  • Want to prevent cognitive decline or Alzheimer’s disease
  • You have rheumatoid arthritis (RA) or autoimmune diseases
  • You have depression
What to eat in the Mediterranean diet?

What to eat in the Mediterranean diet?

  • Vegetables such as tomatoes, broccoli, kale, spinach, etc.
  • Fruits like apples, bananas, oranges, pears, etc.
  • Nuts and seed
  • Legumes like beans peas, etc.
  • Tubers such as potatoes, sweet potatoes, peanuts, etc.
  • Whole grains like whole oats, brown rice, corn, etc.
  • Fish and seafood
  • Poultry like chicken and turkey
  • Eggs and dairies
  • Herbs and spices
  • Healthy fats such as olive oil, olives, and avocados.

What to avoid in the Mediterranean diet?

  • Added sugar such as soda, candies, table sugar, etc.
  • Refined grains like whole bread, pasta made from wheat.
  • Trans fats found in margarine and processed foods
  • Processed meats like sausages and hot dogs
  • Highly processed foods
the Mediterranean diet pyramid

Best nuts for the Mediterranean diet

Nuts, beans vegetables, and seeds are excellent sources of fat, protein, calcium, and fiber that are nutritious. you can add them to Mediterranean foods for their flavor and texture.

The Mediterranean diet does not restrict the varieties of tree nuts that you can consume. There are more than 40 varieties of tree nuts around the world. These include those famous in U.S. diets — such as almonds, cashews, hazelnuts, pecans, macadamia nuts, and walnuts — and less recognizable varieties, including ginkgo and lychee nuts.

Best nuts for the Mediterranean diet

As their group name suggests, tree nuts, unlike peanuts, are the kinds that grow on trees. The Mediterranean diet does not prohibit peanuts, but instead of shells, they are legumes that mature in pods. While tree nuts and peanuts are used in cooking for similar purposes, peanuts are more similar to beans and peas in nutritional terms.

We hope that this article can help you browse through the Mediterranean diet. Read articles with the similar subject of allowed nuts on paleo, ketovegetarianvegan, and low-carb diets also.

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