What is not allowed on the Mediterranean Diet?

Are you starting a Mediterranean diet but wondering what foods you should not include? Here’s my quick and easy guide to what is not allowed on the Mediterranean diet.

In simple terms, The Mediterranean diet emphasises whole, nutrient-dense foods while minimising highly processed and sugary foods.

If you’re a beginner on the Mediterranean diet then it’s important to know that reducing your intake of processed foods to a minimum is extremely important and one of the most helpful things you can do to improve your diet.

For more information on the Mediterranean diet check out these articles:

How to start the Mediterranean Diet

Easy Mediterranean Diet 7-day meal plan

Mediterranean Diet snack ideas

Reducing Processed Foods 

It’s important to note that not all processed foods are considered bad.

Minimally processed foods such as frozen vegetables, shop bought wholegrain pasta and nut butters can be part of a balanced diet.

However, HIGHLY processed foods of the following kind should be avoided or limited on the Mediterranean Diet:

• Foods high in added sugars
  
• Foods high in unhealthy fats
  
• Foods low in nutrients and high in calories
  
• Foods high in sodium (salt)
  
• Foods with artificial additives
  
• Foods that lack dietary fibre
  
• Foods that do not fill you up

These types of processed foods are bad for you leading to a decrease in your gut health and possibly obesity and type 2 diabetes.

So lets break these foods down into handy lists divided into the different food groups:

Highly processed carbohydrates to avoid

• French fries or chips
  
• White bread
  
• White rice
  
• White pasta
  
• Non wholegrain noodles
  
• Takeaway pizza
  
• Sugary breakfast cereals including flavoured instant porridge
  
• Fizzy sugary drinks including energy drinks
  
• Cakes, pastries, pasties, pies, cookies and other baked goods
  
• Crisps (chips in USA), tortilla chips, pretzels and others snacks made from refined carbs
  
• Sweets (candies)
  
• Snack bars and cereal bars
  
• Commercially prepared desserts
  

Highly processed protein to avoid

• Fast food burgers and fried chicken
  
• Processed deli meats such as ham and salami
  
• Ready made burgers, meatballs, chicken nuggets and sausages
  
• Frozen battered and breaded fish
  
• Vegetarian and vegan meat substitutes
  
• Protein bars and shakes
  
• Processed cheese such as triangles, burger cheese and cheese spreads
  
• Tinned meat
  
• Battered and fried seafood
  
• Flavoured sweetened yoghurt
  

Highly processed fruit and veg to avoid or limit

• Tinned fruit in syrup (go for tinned fruit in fruit juice instead)
  
• Fruit juice – no more than a small glass a day (150ml)
  
• Some dried fruit snacks which have a lot of added sugar (check the label)
  
• Tinned fruit pie fillings
  
• Jams and chutneys
  
• Pre-packaged smoothies (many have added sugar)
  
• Creamy fruit desserts
  

Highly processed fats to avoid

• Margarine and spreads
  
• Some cooking sprays – check for additives
  
• Pre-prepared salad dressings and mayonnaise

If you’re thinking “that’s a long list of what I can’t eat, what CAN I eat?” then head over to my detailed article on how to start the mediterranean diet for more information.