Healthy Eating Without the Mediterranean Diet: Patterns That Work in Any Culture

Science of the Mediterranean Diet Applies to Other Cultural Cuisines

When it comes to complex information, our brains naturally want to simplify.

This holds true when talking about something as complex as nutrition and health.  We’re wired to look for patterns so we can understand, organize, and plan for action.  So it’s no surprise that many of us search for the one perfect way of eating to protect us from disease and resolve our symptoms. 

Often, that “one diet” is the Mediterranean diet.  And while it’s backed by strong evidence, and is full of a variety of fresh foods, it can be limiting to talk about it as the gold standard.  In trying to simplify things into a universal solution, we have lost the benefits of cultural cuisines, personal flexibility, and the nuance that makes nutrition so powerful.

The core principles that make the Mediterranean diet effective, abundant in anti-inflammatory foods (plant-forward meals, lean proteins, healthy fats, with lots of herbs and spices) exist in cuisines around the world.  Cultural foods are more than just meals – they’re traditions passed through generations.  They are both nourishment and expression. Combining a blend of ancient wisdom and modern technique, these dishes tell stories, mark celebrations, and carry the memory of community.  They’ve nourished entire communities, physically, emotionally, and spiritually.  You don’t have to disconnect from your heritage in the name of health.  In fact, you can embrace that traditional ways of eating are often already aligned with principles that promote long-term health and wellbeing.

Mediterranean by Any Other Name

Despite its name, the Mediterranean diet isn’t strictly a “diet.”  It’s more so a pattern of eating that emphasizes certain foods and habits linked to lower risk of chronic diseases like heart disease, type 2 diabetes, cognitive decline, and some cancers. What are those specific characteristics of this pattern of eating? 

• High intake of vegetables, fruits, legumes, whole grains, nuts/seeds

• Lean proteins (especially fish, poultry, legumes)

• Higher intake of unsaturated fats, especially in the form of olive oil

• Low intake of highly processed foods and sugars

These foods are rich in antioxidants, fiber, vitamins and minerals that help reduce inflammation and support overall health.

You might already be eating “Mediterranean” without realizing it.  These core principles aren’t exclusive to a single region or cuisine.  In fact, they show up in traditional food cultures all over the world.  Many varied meals built around vegetables, plant-based proteins, herbs, spices, and whole-food based ingredients reflect the same protective patterns.  While simplified, here are some examples of how:

Middle Eastern Cuisines

Think: creamy hummus made from fiber-rich chickpeas, lentil stews like mujaddara, generous handfuls of parsley and mint in tabbouleh, and extra virgin olive oil drizzled on almost everything. Meals are often built around legumes, grains, and vegetables — with meat playing a supporting role, not the centerpiece. Spices like cumin, turmeric, and sumac add flavor and antioxidant benefits.

Latin American Cuisines

From rice and beans to grilled fish with avocado and corn tortillas, many Latin American dishes are naturally rich in fiber, resistant starch, and healthy fats. Squash, tomatoes, sweet potatoes, and peppers bring phytonutrients and variety, while traditional salsas and stews layer in flavor without relying on ultra-processed ingredients.

African Cuisines

Across the continent, stews and porridges often center around leafy greens, legumes (like black-eyed peas or lentils), and root vegetables like yams and cassava. Ingredients are often slow-cooked with onions, tomatoes, and garlic, supporting both digestion and nutrient absorption. Many African meals rely on plant-based staples and traditional preparation methods that are naturally anti-inflammatory and nutrient-dense.

Asian Cuisines

In many Asian countries, meals center around vegetables, rice or noodles, small amounts of meat or tofu, and fermented foods like kimchi, miso, or pickled vegetables. Stir-fries and soups use flavorful aromatics (like ginger, garlic, and scallions) and heart-healthy oils like sesame or peanut in small amounts. Meals are balanced, light, and varied — and often eaten communally.

US Cuisines

While there’s good reason the Standard American Diet often gets a bad, there are many home-cooked and regional American meals that already reflect Mediterranean-style. Southern and soul food, for example, often feature leafy greens (like collards), legumes (like black eyed peas), and slow-cooked dishes full of herbs and spices. West Coast cuisine embraces fresh produce, seafood, avocado, and fuses global influences from Latin American and Asian kitchens. Even familiar staples like roasted chicken with root vegetables, veggie scrambles, and whole grain toast with nut butter and fruit offer nutrient-dense, fiber-rich nourishment.

The Common Thread

What unites these traditions isn't a specific set of ingredients — it’s a pattern:

• More plants

• More variety

• Less ultra-processed food

• Flavors built from herbs, spices, and cultural tradition — not added sugar or sodium

These meals are colorful, deeply satisfying, and tied to identity and memory — which also supports mental and emotional health around food. You can honor your cultural foods, preferences, and traditions while still supporting your metabolism, mood, and long-term health.

How to Apply These Principles Your Way

At the end of the day, eating well isn’t about fitting into one dietary mold — it’s about understanding the patterns that support your health and applying them in a way that honors your preferences, your culture, your resources, and your real life. While the Mediterranean diet offers a well-studied framework, those same principles — more plants, more variety, fewer ultra-processed foods — show up in traditional cuisines around the world, including many cultural and regional foods right here in the U.S. You don’t have to abandon your identity to nourish your body. You just need a way of eating that works for you.  A resource I love is Oldways Heritage Diet pages that highlight diverse traditional diets that are equally nourishing.  You’ll find they all rest on a foundation of community, connection, and movement.

If you’re ready for more direct support in cutting through the noise and finding your own rhythm with food, I’d love to have you join my newsletter community. Let’s keep this conversation going.