Understanding What Are 5 Negatives From the Mediterranean Diet?

October 18, 2025 •

4 min read

While consistently ranked as one of the healthiest eating plans, not every aspect of the Mediterranean diet is perfect for everyone. It is important to be aware of the potential downsides, so let’s examine what are 5 negatives from the Mediterranean diet that could impact your health and lifestyle. Understanding these less-discussed aspects allows for better preparation and long-term success on the diet.

Quick Summary

The Mediterranean diet carries potential negatives, such as unexpected weight gain, risks of nutrient deficiencies, higher grocery costs, a greater time commitment for cooking, and suitability issues for certain individuals, including those with health conditions or alcohol sensitivities.

Key Points

Unintended Weight Gain: The high-calorie density of olive oil and nuts can lead to weight gain if portion sizes are not controlled.
Nutrient Deficiencies: The low consumption of dairy and red meat may result in insufficient calcium and iron intake.
Higher Grocery Costs: Emphasizing fresh produce, quality olive oil, and seafood can make the diet more expensive than one centered on processed foods.
Time-Intensive Preparation: Cooking with fresh, minimally processed ingredients requires a larger time commitment for meal planning and preparation.
Not Universally Suitable: The diet is not suitable for everyone, particularly those who should avoid alcohol or have specific dietary restrictions.
Accessibility Issues: Sourcing specific ingredients can be challenging and costly for people living outside of Mediterranean regions.
Adherence Difficulties: The significant change in dietary habits can make it challenging for some individuals to stick to the plan long-term.

1. Potential for Unintended Weight Gain

Despite its reputation for weight management, the Mediterranean diet is rich in calorie-dense foods, which can lead to unintended weight gain if portion sizes are not monitored carefully. The generous use of extra virgin olive oil, nuts, and seeds is a hallmark of this eating pattern and provides beneficial monounsaturated and polyunsaturated fats. However, these healthy fats are high in calories. For instance, a single tablespoon of olive oil contains about 120 calories, and a handful of almonds can contain around 160 calories. For individuals not used to tracking their intake, or for those who adopt the diet for rapid weight loss, the liberal use of these foods can easily result in a calorie surplus. Mindful eating and proper portion control are crucial to avoid this drawback.

2. Risk of Key Nutrient Deficiencies

The traditional Mediterranean diet's reduced emphasis on certain food groups can create potential nutrient gaps, particularly for calcium and iron. Dairy products are consumed in moderation, usually in the form of cheese and yogurt, which can lead to insufficient calcium intake, especially for older adults or those at risk of osteoporosis. Similarly, the diet's low consumption of red meat, a primary source of heme iron, may increase the risk of iron deficiency. While the diet includes plant-based sources of iron, such as legumes and nuts, this non-heme iron is not as easily absorbed by the body. Individuals must actively plan to include sufficient iron and calcium from alternative or fortified sources.

3. The Higher Cost of Quality Ingredients

For those accustomed to a Western diet built on processed and packaged foods, transitioning to a Mediterranean lifestyle can be surprisingly expensive. The diet emphasizes fresh, seasonal produce, high-quality extra virgin olive oil, fatty fish, and nuts. These items are often more costly than the refined grains, processed snacks, and fast food that they replace. For families on a strict budget, purchasing high-quality ingredients can present a significant barrier to adhering to the diet consistently. Strategic planning, such as buying produce in season, opting for canned or frozen fish, and purchasing staples in bulk, can help mitigate this cost, but it remains a notable disadvantage for some.

4. Increased Time and Effort for Meal Preparation

Another negative aspect is the increased demand for cooking and meal preparation time. The Mediterranean diet champions fresh, minimally processed foods, which requires more effort in the kitchen compared to simply heating up pre-packaged meals. This can be a challenge for individuals with busy schedules who have previously relied on convenience foods. While some find joy in the process of cooking from scratch, others may struggle to find the time and energy. This can lead to frustration and a tendency to revert to old, less healthy habits. A shift in lifestyle and priorities is often necessary to sustain the cooking required by this eating plan.

5. Not Suitable for Everyone

Despite its broad appeal, the Mediterranean diet is not a one-size-fits-all solution. The diet traditionally includes moderate red wine consumption, which is contraindicated for pregnant women, individuals with a history of alcohol dependency, or those taking certain medications. Furthermore, people with specific health conditions may need to modify the diet significantly. For example, individuals with celiac disease must avoid gluten-containing grains, while those with lactose intolerance must carefully monitor their dairy intake. Consulting a healthcare provider or a registered dietitian is essential to determine if the diet is appropriate for individual needs and to make necessary adjustments.

Overcoming the Drawbacks of the Mediterranean Diet

While there are legitimate downsides, most can be managed with planning and adjustments. Here are some strategies:

For potential weight gain: Focus on moderate portions of calorie-dense foods like olive oil, nuts, and seeds. Fill your plate with high-volume, low-calorie vegetables.
For nutrient deficiencies: Incorporate fortified foods and consider supplements for calcium and iron if needed. Increase intake of plant-based iron sources like lentils, beans, and spinach, paired with vitamin C-rich foods to enhance absorption.
For high costs: Prioritize budget-friendly components like lentils, beans, and seasonal vegetables. Opt for canned fish (e.g., sardines, salmon with bones) for a calcium and omega-3 boost.
For meal prep time: Dedicate time for batch cooking and meal prep on weekends. Prepare ingredients in advance to streamline weekday cooking.
For suitability issues: Modify the diet to fit your health needs. Abstain from alcohol if necessary. Consult a professional to customize the plan safely.

Comparison: Mediterranean Diet vs. Western Diet


Feature	Mediterranean Diet	Western Diet	Potential Drawbacks
Focus Foods	Fresh produce, whole grains, healthy fats, legumes	Processed snacks, refined grains, red meat, saturated fats	Mediterranean diet requires more fresh, potentially more perishable ingredients
Cost	Can be higher due to fresh, high-quality ingredients	Often lower due to reliance on inexpensive processed foods	Financial barrier for some households
Meal Prep Time	Requires more time for cooking from scratch	Less time-consuming, relies on convenience foods	Not ideal for those with extremely busy schedules
Key Nutrients	Can be lower in calcium and iron	Can be low in fiber and vitamins	Risk of specific deficiencies if not carefully managed
Health Impact	Associated with lower risk of chronic disease	Associated with higher risk of chronic disease	Potential for nutrient gaps if not supplemented

Conclusion

While the Mediterranean diet is frequently lauded for its numerous health benefits, it is not without its potential downsides. Awareness of the risk of weight gain from calorie-dense foods, potential nutrient deficiencies, higher costs, and the time commitment for preparation is key to making it work long-term. For many, the benefits of improved heart health and reduced disease risk far outweigh these negatives, especially with proper planning and portion control. However, those with specific health conditions, alcohol concerns, or dietary restrictions should seek professional advice to ensure the diet is safe and appropriate. Ultimately, making informed decisions based on a complete understanding of both the pros and cons is the most prudent approach. For general health information, consulting resources like MedlinePlus can provide additional guidance.

Frequently Asked Questions

Yes, it is possible to gain weight on the Mediterranean diet if you consume too many calories, especially from calorie-dense foods like olive oil, nuts, and seeds. Portion control is essential for weight management on this plan.

The diet can be more expensive than a diet based on processed foods because it emphasizes fresh fruits, vegetables, high-quality olive oil, and seafood. However, costs can be managed by focusing on budget-friendly ingredients like legumes and seasonal produce.

Due to its low red meat consumption, the traditional Mediterranean diet can pose a risk of iron deficiency. It is important to include other iron-rich sources like lentils, chickpeas, and spinach and pair them with vitamin C to enhance absorption.

The diet typically includes only moderate amounts of dairy, which can result in a lower intake of calcium than recommended for some individuals. Fortified foods or supplements may be necessary to ensure adequate calcium intake.

Yes, since the diet focuses on fresh and minimally processed foods, it generally requires more time and effort for cooking from scratch compared to a diet relying on pre-packaged or convenience meals.

People who are pregnant, have a history of alcohol abuse, or take certain medications should exercise caution with the included moderate red wine. Individuals with specific dietary restrictions or conditions like celiac disease may also need to heavily modify the plan.

To reduce costs, focus on inexpensive staples like legumes, whole grains, and seasonal vegetables. Choose less expensive protein sources like canned fish and eggs, and purchase nuts and olive oil in bulk.