Mediterranean Diet is Overrated? 6 Powerful Indian Alternatives for Mediterranean Favourites

The Mediterranean diet has long been celebrated for its health benefits, particularly for heart and metabolic health. However, the core tenets of this diet – abundant plant-based foods, healthy fats, whole grains, legumes, and nuts – are readily achievable with Indian ingredients that are often fresher, more affordable, and more accessible. Here are six powerful Indian alternatives to Mediterranean favorites, offering similar health benefits while catering to Indian kitchens and palates.

1. Olive Oil vs. Mustard or Groundnut Oil: The Mediterranean diet emphasizes olive oil for its monounsaturated fats and antioxidants. In India, mustard oil and groundnut oil offer comparable benefits. These oils have similar fatty acid profiles and provide heart-healthy benefits. Using these regional oils ensures both health and culinary familiarity.

2. Mediterranean Vegetables vs. Seasonal Indian Vegetables: The Mediterranean diet champions a variety of vegetables like tomatoes, bell peppers, eggplants, and zucchini. However, Indian cuisine boasts an equally diverse range of seasonal vegetables such as spinach, cauliflower, carrots, and various gourds. These vegetables are rich in minerals, vitamins, and antioxidants, contributing to overall health and well-being. Prioritizing seasonal and local produce can also keep weekly costs realistic.

3. Legumes and Pulses: Legumes are a cornerstone of the Mediterranean diet, providing protein and fiber. Indian cuisine has a rich tradition of using diverse legumes and pulses like lentils (dal), chickpeas (chole), kidney beans (rajma), and split peas (arhar dal). These are excellent sources of plant-based protein, fiber, and essential nutrients, supporting heart health and managing blood sugar levels.

4. Whole Grains: The Mediterranean diet incorporates whole grains like whole wheat and barley. Similarly, Indian diets include a variety of whole grains such as whole wheat, millet (bajra, ragi), brown rice, and sorghum (jowar). These grains are rich in fiber, antioxidants, vitamins, and minerals, aiding in digestion and reducing the risk of chronic diseases.

5. Nuts and Seeds: The Mediterranean diet emphasizes nuts and seeds for their healthy fats and nutrients. Indian cuisine also incorporates nuts and seeds like almonds, walnuts, flax seeds, sunflower seeds, and sesame seeds. These are high in monounsaturated fats, phenols, phytosterols, and fiber, which can lower plasma lipid levels and reduce cardiovascular disease risk.

6. Spices and Herbs: While the Mediterranean diet uses herbs for flavoring, Indian cuisine utilizes a wide array of spices like turmeric, cumin, ginger, garlic, and fenugreek. These spices offer numerous health benefits, including antioxidant, anti-inflammatory, and antimicrobial properties. They not only enhance the flavor of dishes but also contribute to overall well-being.

Both the Mediterranean and traditional Indian diets offer numerous health benefits. The smartest approach may be to combine the evidence and choose whole, minimally processed foods, prioritize plant foods and healthy fats, and include spices. The key is to adopt a balanced eating pattern that aligns with your cultural background and culinary preferences. Instead of completely replacing your current diet, improve it by adding more vegetables, fruits, pulses and intact grains. This approach leverages tradition instead of replacing it.