What are the disadvantages of a Mediterranean diet?

I could never go full veggie or vegan but with the hot weather I have been eating lighter meals lately and I have to confess I have enjoyed it.

Mainly I've been having salad and grains like cous cous, quinoa or rice, lentils with smoked salmon or mackeral, plus olives, avocado, tomatoes... it makes such a difference after I've eaten to be 'satisfied' and not hungry anymore, but not full or stuffed or sluggish.

Anyone who eats this way could they point me to more recipes or foods and tell me any downsides? With the fish I am guessing it would make me unpopular in the office 🤣

I have read a lot that oily fish, olives etc are 'good for you' but what is the reason? 🤔

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Northwest · M

The Mediterranean diet is not veggie or vegan. It has a healthy mix of proteins, carbs and fats, with the primary difference is that the carbs are natural (whole grain, etc) and the fats are non-saturated fats, such as olive oil, grilled vegetables and grilled proteins.

helsbels · 26-30, F

@Northwest Thanks, yes I was using it as a comparison. It would be too hard for me to do that (veggie/vegan), but this is the next best thing and I was pleasantly surprised.

Northwest · M

@helsbels I guess I did not address your entire post :-)

Non-saturated, Omega-3 rich fats, like olive oil, and salmon fatty tissue, act like artery cleaners: to make a long story short, they help keep plaque from forming, and also cleans up previously formed plaque. Less/no plaque = little to no risk of cardiac events, among other things.

Natural carbs = what you eat does not instantly turn into sugar, just as you digest and elevate your diabetes risk. Natural carbs are processed differently by the body (taking a longer period to do, making you less hungry).

Grilled proteins: no saturated fats through frying.

The ideal diet is 1/3 of your calories are from grilled proteins, 1/3 from non-saturated fats, 1/3 from natural carbs. Fruits are considered carbs.

BTW, quinoa is great for you, as long as it is not pre-processed, but it comes from South America, not the Mediterranean.