The Mediterranean diet is a pattern more than a plan: plenty of vegetables, fruit, legumes, nuts, whole grains, olive oil, and fish, with moderate dairy and poultry and only a little red meat and sweets. It’s naturally low-to-moderate GI, which is why it overlaps so well with the foods on this site.
Every day: vegetables, fruit, legumes, whole grains, olive oil, nuts
A few times a week: fish, seafood, poultry, eggs, yogurt, cheese
Occasionally: red meat, sweets, refined grains
Mediterranean diet foods to eat
Vegetables
- Tomatoes, peppers, eggplant, zucchini
- Leafy greens and kale
- Artichokes, onions, leeks
- Broccoli, cauliflower, cabbage
- Mushrooms and green beans
- Olives and avocado
- Squash, peas, sweet corn
Fruit
- Apples, pears, oranges
- Grapes, figs, dates
- Peaches, apricots, plums
- Cherries and berries
- Pomegranate
- Melon
Legumes
- Chickpeas and hummus
- Lentils
- White, kidney, and black beans
- Split peas
Whole Grains & Bread
- Pearl barley, bulgur, farro, wheat berries
- Quinoa and buckwheat
- Rolled or steel-cut oats
- Durum wheat pasta, al dente
- Sourdough and whole-grain bread
- Brown and wild rice
Fish, Poultry & Dairy
- Salmon, sardines, mackerel
- White fish and shellfish
- Chicken and turkey
- Eggs
- Plain or Greek yogurt
- Cheese, cottage cheese, ricotta
Fats, Nuts & Seasonings
- Extra virgin olive oil
- Almonds, walnuts, pistachios, hazelnuts
- Seeds
- Pesto
- Vinegar, herbs, garlic, lemon
In moderation
Now and then
- Red meat: beef, lamb, pork
- Butter and cream
- White bread, white rice, regular pasta portions
- Potatoes
- Honey and sweets
- Red wine, if you drink, with meals
- Fruit juice
Rarely
- Processed meats like bacon and deli meats
- Sugary drinks
- Fried and ultra-processed foods
- Refined snacks and candy
Mediterranean and the glycemic index
Most Mediterranean staples are low GI: legumes (24–42), barley (28), al dente pasta (38), most fruit (22–53), and sourdough (54). Olive oil, fish, and vegetables add fat, protein, and fiber that lower the effect of the whole meal. To push it further, pick barley or bulgur over white rice and cook pasta al dente.
Frequently asked questions
Is pasta allowed on the Mediterranean diet?
Yes, in reasonable portions and usually as part of a meal with vegetables, legumes, or fish. Durum wheat pasta cooked al dente is low GI (38).
Is the Mediterranean diet low carb?
Not especially. It includes fruit, grains, and legumes. Its carbs tend to be low GI and high in fiber, which is where its blood sugar benefits come from.
This list is general information, not medical advice. Last reviewed October 2026.