🏛️ Mediterranean diet
Also known as: Mediterranean eating pattern, Mediterranean way of eating, Mediterranean diet UNESCO
The way of eating and sharing meals of Mediterranean peoples, built around olive oil; UNESCO heritage since 2010.
The Mediterranean diet is a way of eating and sharing meals among the peoples of the Mediterranean, with olive oil at its heart. In 2010 UNESCO inscribed it on the Representative List of the Intangible Cultural Heritage of Humanity, and since 2013 seven countries have shared the nomination. It covers not only dishes but also knowledge, crafts and customs.
It was first inscribed in 2010, at the session in Nairobi, on the nomination of Spain, Greece, Italy and Morocco. The example communities named then were Soria in Spain, Koroni in Greece, Cilento in Italy and Chefchaouen in Morocco. In 2013, in Baku, the inscription was updated: Cyprus, Croatia and Portugal joined the nomination, which is now shared by seven countries.
The 2010 decision describes the nutritional model like this: above all olive oil, cereals, fresh and dried fruit and vegetables, a moderate amount of fish, dairy and meat, plenty of condiments and spices, with wine or infusions at the table. The name itself comes from the Greek diaita, “way of life”.
UNESCO stresses that this is more than food: it is knowledge of harvesting, fishing, preserving and cooking, the craft of earthenware, and markets as places to meet. The shared meal is the basis of community identity, and the knowledge is passed on above all by women.
Why it matters to you. Is such a diet really healthy? The best-known study is Spain's PREDIMED: 7,447 participants aged 55–80 at high cardiovascular risk. Over 4.8 years, a heart attack, stroke or cardiovascular death occurred in 3.8% of those eating a Mediterranean diet with extra virgin olive oil, 3.4% of those eating it with nuts, and 4.4% of the group simply advised to eat less fat. Randomisation flaws were found in the first 2013 publication, so the data were reanalysed in 2018; the conclusion held, but it applies specifically to people at risk.
Facts
| Registered | UNESCO: 2010 (Nairobi), updated 2013 (Baku) |
|---|---|
| Country | Spain, Greece, Italy, Morocco, Cyprus, Croatia, Portugal |
| Region | The Mediterranean |
How it connects to Olives
🏛️ Mediterranean diet ← used in ← 🫒 Olives
How it connects to Food traditions
🏛️ Mediterranean diet → tradition → 🧑🤝🧑 Spaniards ← tradition ← Roscón de Reyes → kind of → 🎄 Christmas food traditions → kind of → 🎎 Food traditions
Links
- What is used
- 🫒 Olives, 🫒 Olive oil, 🏷️ Extra virgin olive oil
- Traditions
- 🧑🤝🧑 Greeks, 🌍 Southern Europe, 🧑🤝🧑 Moroccans, 🧑🤝🧑 Spaniards, 🧑🤝🧑 Portuguese
- Part of
- 🏛️ The olive in culture and history
- Whose tradition is it?
- 🧑🤝🧑 Greeks, 🧑🤝🧑 Moroccans, 🧑🤝🧑 Spaniards, 🧑🤝🧑 Portuguese
Frequently asked questions
Is it true that the Mediterranean diet is just a weight-loss menu?
No. UNESCO describes it as a way of life: from farming and fishing to shared meals, festivals and the craft of tableware.
Has it been proven to be good for the heart?
In the PREDIMED study, among people at high risk, cardiovascular events were less frequent on a Mediterranean diet with extra virgin olive oil or nuts than on a reduced-fat diet.
Who nominated it in 2010?
Spain, Greece, Italy and Morocco, at the session in Nairobi; in 2013 Cyprus, Croatia and Portugal joined.
What role does olive oil play in it?
The leading one: in UNESCO's 2010 decision it comes first among the staples, ahead of cereals, fruit and vegetables.
Where does the word “diet” come from?
From the Greek diaita, “way of life” — this is how UNESCO explains the name.
What to read next
- 🫒 Olives — The fruit of the olive tree, pressed for oil or cured and eaten as table olives.
- 🧑🤝🧑 Greeks — The people of Greece, in the south of the Balkans and on Mediterranean islands; olives grown for over 4,000 years, with olive oil, feta and wine.
- 🌍 Southern Europe — The Mediterranean south of Europe — Spain, Italy, Greece, Portugal: sheep's and goat's milk cheeses and most of the world's olive oil.
- 🧑🤝🧑 Spaniards — The people of Spain; flamenco, human towers, Fallas, the world's largest vineyards and over a third of the world's olive oil.
- 🧑🤝🧑 Portuguese — The people of Portugal; fado, the choral singing of Alentejo, wine, olive oil and cheeses from the mountains and the Azores.
Sources
- UNESCO Intangible Cultural Heritage: Decision 5.COM 6.41 (2010) — Mediterranean diet
- UNESCO Intangible Cultural Heritage: Decision 8.COM 8.10 (2013) — Mediterranean diet
- UNESCO Intangible Cultural Heritage: Mediterranean diet (No. 00884)
- Estruch R. et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med 2018; 378: e34