England doesn’t have the best reputation for nutrition (with high levels of obesity, heart disease, type-2 diabetes, cancer etc). And we are often told that we should all ‘eat like the Greeks’, as they have the healthiest Mediterranean diet in Europe.
Is this true? Partly. But often there are vested interests and inaccurate reporting, which kind of makes the story not so straightforward. Let’s take a look at the good bits to take, and the bits you can ignore!
Check medication before eating lots of leafy greens and grapefruit. Read more on food safety for people and pets. It’s best to just bin scraps from alliums (onion, garlic, leeks, shallots, chives) and rhubarb/citrus scraps, as acids could harm compost creatures.
Eating Well says that it’s perfectly possible to follow such a diet with plants, you don’t have to eat fish if you don’t want to (for ethical, over-fishing reasons or if you’re pregnant or nursing). Their dietitian suggests:
- Whole grains (brown rice, rolled oats, wholegrain bread, barley)
- Plant-based proteins (beans, lentils, chickpeas, tofu
- Nuts and seeds (not for young children or allergies)
- Healthy fats (olive oil, use rapeseed oil for cooking)
- Fresh fruits (organic apples, pears, berries and dried apricots/figs)
- Fresh vegetables (leafy greens, salad vegetables, garlic, onion)
- Dairy alternatives (oat drink is good)
Viva! reports that a recent study found that a plant-based Mediterranean diet was better for weight loss and health than one with fish. You can easily get omega 3 fatty acids from oils and nuts/seeds, without over-fishing or mercury poisoning.
Plus most fish eaten in England is not from lone fishermen, but from huge ‘city-sized ships’ that often by-catch other creatures like dolphins, sea turtles and sharks.
The four-month study assigned 63 adults with weight issues to eat the standard ‘healthy Mediterranean diet’ for 16 weeks, and put the others on a low-fat vegan diet, which showed they had less acid overload, and dropped an average 1 stone (6 kilos) with no change on the ‘eat like the Greeks’ diet.
This may be due to animal products being higher in acid, so linked more to weight gain and chronic inflammation. Which of course means you are less likely to exercise, if you are not feeling good.
Why Are The Greeks So Healthy?
A Greek person would never eat a ready-made moussaka, it will always be homemade with fresh ingredients.
Greece has a very strong family make-up. So older people are rarely lonely, and often go to live with relatives, rather than in care homes (loneliness is known to increase both dementia and mortality).
Vegan Food Is Found Everywhere
Greek cuisine often focuses on plant-based meals, especially during periods of religious fasting. Many traditional dishes are vegan-friendly, made from beans, lentils, vegetables, and grains.
These meals, such as fasolada (bean soup) or briam (roasted vegetables), draw on local produce. While Greeks do enjoy cheese and yoghurt, they don’t rely on meat every day. The idea that the Greek diet is all meat and feta isn’t true.
Meals Feature Fresh Fruits and Vegetables
Fresh fruit and veg are daily staples at Greek tables. Markets sell local produce picked at the right time, which means fewer preservatives and better taste.
Salads with tomatoes, cucumbers, onions, and olives appear with almost every meal. Watermelon, oranges, and figs are common desserts. Greeks have always known the power of fresh, local food, not big imports.
Strong Communities and Fresh Air
Social life in Greece matters. Meals are about community, not just food. Family and friends eat together, talk, and spend time outdoors. Many rural Greeks work outside in gardens or fields, helping them stay active.
The traditional Greek diet supports this lifestyle, combining fresh air with fresh food, which is a big part of their well-being.
The Myth About Fish Oils
People often say Greeks eat loads of fish, so their health comes from omega-3 oil. But that’s not the whole story. In the past, inland regions ate more greens and beans than fish.
Fish was a treat for special occasions or for those living by the sea. The main fats in the Greek diet come from plant-based omega 3 fats, like olive oil, nuts, and seeds.
Faith and Fasting in Orthodox Tradition
Religion shapes Greek food traditions. The Orthodox church has strict fasting periods, where followers avoid meat, dairy, and sometimes even fish. This encourages more plant-based dishes and less animal fat.
Greece Is One of Europe’s Sunniest Countries
Sunshine helps crops grow and brings people outside. With over 250 sunny days a year, Greeks get lots of vitamin D and can eat more fruits and vegetables grown close to home.
Meals stretch late into the evening, making food a social, outdoor event.
Greeks Don’t Binge Drink
Although more Greeks smoke cigarettes, Greeks rarely binge drink. Like Italy, you’ll hardly ever see anyone flailing on the street, because they’ve downed 10 pints of lager or 2 bottles of wine!
Music Break: Eleni by Kosta Mantzios
