The traditional Greek Mediterranean diet is one of the healthiest and most balanced diets in the world. Meat has a limited role in this diet, whereas poultry and eggs are consumed more frequently, though always in moderation. These foods can be part of an overall healthy and balanced diet like the Mediterranean diet.

Red meat, poultry and eggs are excellent sources of biologically high-quality proteins that are essential for muscle and tissue growth and maintenance. These proteins contain all the essential amino acids that the body cannot synthesize and that must be ingested through our diet.

Red meat (beef, pork, etc.) stands out for its high content of nutrients such as vitamin B12, selenium, zinc, creatine and iron. Heme iron is easily absorbed by the body and helps to prevent iron deficiency anaemia.

But increased consumption of red meat, and especially processed meat (cold cuts, etc.), is associated with an increased risk of chronic diseases, such as heart disease and certain types of cancer.[i]  [ii] That is why red meat is consumed less frequently and in small quantities in the Mediterranean diet, while processed meat is avoided.

Poultry (also called white meat, such as chicken and turkey) offers a healthier choice compared to red meat, as it contains less saturated fat. It is also rich in B vitamins, which are important for the functioning of the nervous system and energy production.

Although consuming fresh (unprocessed) white meat appears to have a relatively neutral impact on health, it should be eaten in moderation as we focus on daily consumption of foods with clear health benefits.

Eggs are an excellent source of vitamins and minerals – such as vitamins A, D (one of the few natural sources), E and B12 – and choline, which supports brain function. They also contain antioxidants such as lutein and zeaxanthin, which promote eye health. What’s more, the vitamins B12 and D present in eggs contribute to bone health and proper functioning of the nervous system.

Although eggs were demonised in the past due to their elevated cholesterol content, the latest scientific data support that they can be part of a healthy diet.

In conclusion, the traditional Greek Mediterranean diet limits the consumption of red meat, and especially processed red meat. On the other hand, poultry and eggs can be eaten in moderation as we put more emphasis on consuming minimally processed plant products, such as fruit and vegetables, legumes, whole grains and olive oil.

BIBLIOGRAPHY


[i] Miller V, Micha R, Choi E, Karageorgou D, Webb P, Mozaffarian D. Evaluation of the quality of evidence of the association of foods and nutrients with cardiovascular disease and diabetes. A systematic review. JAMA Netw Open. 2022 5(2):e2146705.

[ii] World Cancer Research Fund/American Institute for Cancer Research. Diet, nutrition, physical activity and cancer: A global perspective. Continuous Update Project Expert Report 2018. Retrieved from https://www.wcrf.org/dietandcancer/report.