Mediterranean Diet — From Olive Oil and Whole Grains to Fish Intake

Lately, more and more patients come to the clinic saying, "They say the Mediterranean diet is good, but I have no idea what or how to eat." I remember feeling confused myself when I first studied it, thinking, "It's neither starving nor eating freely..." Today, I'll help clear up that confusion.

What Exactly Is the Mediterranean Diet

The Mediterranean diet originated from traditional eating habits in southern European countries like Greece and Italy. To put it in one line: olive oil, vegetables, whole grains, beans, nuts, and fish are eaten more; red meat, processed foods, sugar, and salt are eaten less.

Let me go over the key components.

• Vegetables and fruits: Fill nearly half your plate with vegetables and fruits at each meal.
• Whole grains: Focus on unrefined grains like brown rice, mixed grain rice, whole wheat bread, oats, and barley.
• Olive oil: Used as the main source of daily fat. Think of it as replacing butter or margarine.
• Beans, tofu, lentils, chickpeas, and nuts: Sources of plant-based protein and unsaturated fats.
• Fish and seafood: We recommend eating these at least 2 times per week.
• Fermented milk, cheese, and yogurt: Low-fat options, in appropriate amounts, not excessive.

Conversely, red meat (beef, pork) should be reduced to about 2~3 times per month, and processed meats like ham and sausages should be avoided as much as possible.

Why Has "Balanced Diet" Become a Hot Topic in Dieting

Patients at the clinic often say things like, "I tried losing weight by eating only protein and the yo-yo effect was worse." "I cut out carbohydrates and couldn't think straight." After going through experiences like this, people naturally return to a balanced diet.

The reason the Mediterranean diet has gained attention is similar. According to one research team's announcement, this eating pattern is recognized as a healthy diet that significantly lowers the risk of cardiovascular disease, type 2 diabetes, obesity, and premature death. It's not about extremely cutting or increasing specific nutrients, but about incorporating good fats, whole grains, and plant-based proteins into your daily life in balanced proportions, making it easy to sustain long-term. The JoongAng Daily also highlighted it with the core phrase "Not a starvation diet, but a balanced diet."

What Changes Come with Modifying Your Diet

Among our clinic's patients, some have felt changes by applying the Mediterranean diet to their own tables. In the first week or two, they say, "They told me to cut down on meat and it feels empty," but once they get used to a handful of nuts, whole wheat bread, and olive oil dressing, snack cravings tend to quietly diminish.

Many people who used to feel heavy and sleepy after meals say, "I can make it through the afternoon now." When you reduce processed foods and sugar, blood sugar fluctuations settle down, and your appetite gets organized too. Rather than short-term weight loss, many experience changes like stabilized appetite, improved bowel function, and reduced puffiness first. After continuing for one to two months, a point comes when your clothes fit differently.

The Perspective of Baekrokdam Korean Medicine Clinic — How to Adapt the Mediterranean Diet to Korean Body Types

In Korean medicine, diets are not viewed simply as "calorie and nutrient" containers. They are seen through the lens of energy flow suited to one's constitution. The overall framework of the Mediterranean diet is good. It harmonizes cold-natured vegetables and fruits, warm-natured nuts and beans, and lean fish.

However, if everyone applies it identically, problems can arise. Someone who always has cold hands and feet and slower digestion might have their stomach become even colder if they eat a lot of raw vegetables. Conversely, it can suit someone who tends to have a lot of internal heat and frequent thirst. That's why in the clinic, even with the same Mediterranean diet, we recommend modifications together, such as increasing the proportion of blanched vegetables, adding a bowl of warm soup, and adjusting the balance of fish and tofu. We keep the core principles intact but change the clothes to fit Korean food culture and body types.

Action Points You Can Start Using Right Away

You don't have to make grand changes. Start with small adjustments.

• Keep a bottle of olive oil on the dining table. One spoonful on salads, vegetables, or fried eggs is enough.
• Try including fish in your diet at least 2 times a week. Grilled mackerel, salmon salad, and stir-fried anchovies all count.
• Reduce red meat to about 2~3 times a month, and fill the gap with beans, tofu, and lentils.
• Season your cooking with pepper, basil, rosemary, and lemon juice instead of salt. Once the flavors come alive, you'll miss salty taste less.
• Make unrefined grains like brown rice, mixed grains, whole wheat bread, and oats your staple foods.
• Move sugar-heavy desserts like cake, sweets, and soda from everyday items to something you enjoy only occasionally.

By turning mealtime into time spent with family or colleagues, and adding some light walking to your routine, you'll get even closer to the lifestyle rhythm that the Mediterranean diet aims for.

If managing your diet feels overwhelming, or if you're unsure how to adapt it to your constitution, Baekrokdam Korean Medicine Clinic can take a look with you. After carefully reviewing your constitution, lifestyle patterns, and eating habits, we can combine Baekrok Gambi-jung with dietary coaching so you can absorb the benefits of the Mediterranean diet in a way that suits your body. We'd be happy to walk this path of gradual, sustainable change with you.

References

• stcarollo.or.kr — Mediterranean Diet Mediterranean Diet