What is not allowed on the Mediterranean diet?

October 1, 2025 •

3 min read

Studies have shown that following a traditional Mediterranean diet can significantly lower the risk of heart disease. But while this diet is celebrated for its health benefits, understanding what is not allowed on the Mediterranean diet is just as crucial to correctly follow its principles and reap its rewards.

Quick Summary

The Mediterranean diet restricts or limits consumption of processed and fatty meats, refined grains, added sugars, and trans fats. Red meat and alcohol are consumed in strict moderation, while highly processed foods are largely excluded. The diet prioritizes whole, plant-based foods and healthy fats like olive oil.

Key Points

Avoid Processed Items: Steer clear of ultra-processed foods, fast food, prepackaged snacks, and high-sodium products.
Restrict Refined Grains and Sugars: Limit white bread, pastries, and sugary drinks to prevent blood sugar spikes.
Minimize Red and Processed Meats: Reduce red meat intake to once a week and avoid processed meats entirely.
Limit Unhealthy Fats: Exclude trans fats and reduce saturated fats like butter and margarine, focusing on olive oil.
Practice Alcohol Moderation: If drinking, stick to a small, moderate amount of red wine with meals and avoid spirits.
Embrace Wholesome Alternatives: Replace restricted items with whole grains, fresh fruits, vegetables, and lean proteins like fish.

The Mediterranean diet is more of a healthy eating pattern than a restrictive set of rules, yet certain food groups and items are either limited or completely excluded to maintain its health-promoting properties. Unlike fad diets, its focus is on replacing unhealthy items with nutritious whole foods, making it a sustainable lifestyle choice rather than a temporary fix.

Foods to Restrict or Avoid Entirely

Highly Processed and Fast Foods

Highly processed and fast foods are at the very top of the list of what is not allowed on the Mediterranean diet. These items, which include prepackaged snacks, sugary cereals, and convenience meals, are typically high in added sugars, sodium, preservatives, and unhealthy fats. Their low nutrient density and high calorie count directly contradict the diet’s emphasis on fresh, whole ingredients.

Commonly excluded items include:

Prepackaged snacks (chips, crackers)
Fast food burgers, fries, and fried chicken
Frozen meals and pizzas
Salty, preserved deli meats (bacon, sausage, hot dogs)
Commercially prepared baked goods and sweets

Refined Grains and Added Sugars

Refined grains and added sugars are significantly limited on the Mediterranean diet because they are known to cause rapid blood sugar spikes. Refined grains have been stripped of their fiber and nutrients during processing, making them less satiating and less beneficial than their whole-grain counterparts. Added sugars, found in many desserts and beverages, contribute to inflammation and can worsen insulin resistance.

Common items to avoid or limit:

White bread, pasta, and rice
Pastries, cookies, and cakes
Sugar-sweetened beverages like soda and fruit juices
Candy and ice cream

Unhealthy Saturated and Trans Fats

While the Mediterranean diet is not a low-fat diet, it is very particular about the type of fat consumed. Unhealthy fats like saturated and trans fats are minimized in favor of heart-healthy monounsaturated fats from extra virgin olive oil. Trans fats, in particular, have no health benefits and are linked to inflammation.

Fats to restrict include:

Butter and cream
Margarine and vegetable shortenings
Hydrogenated or partially hydrogenated oils
Fats found in processed and fatty meats

Fatty and Processed Meats

Red and processed meats are not a staple of the Mediterranean diet and are consumed in very limited quantities. The traditional eating pattern favors fish and poultry in moderate amounts, with lean red meat only making a rare appearance. Processed meats, such as bacon and deli meats, are specifically discouraged due to their high sodium and preservative content.

Moderation is Key: What to Limit, Not Ban

Red Meat

While often mistaken as completely banned, lean red meat can be included sparingly, perhaps once a week. The key is mindful consumption, choosing lean cuts, and keeping portions small.

Alcohol

Alcohol consumption on the Mediterranean diet is limited to a moderate intake of red wine, typically with meals. For non-drinkers, there is no encouragement to start, and other forms of alcohol like beer and spirits are not included. Health experts still advise caution, especially considering alcohol's potentially toxic effects. For more information on why specific consumption patterns are advised, see the American Heart Association's stance on the Mediterranean diet.

Dairy Products

Dairy products like cheese and yogurt are enjoyed in low to moderate amounts, with an emphasis on natural, less processed options. Processed cheese spreads and high-fat dairy are discouraged. Greek yogurt and fresh cheeses like feta are common choices.

Comparison: Mediterranean vs. Standard Western Diet


Feature	Mediterranean Diet	Standard Western Diet
Primary Fats	Extra Virgin Olive Oil, nuts, seeds, fish	Butter, processed vegetable oils, saturated fats
Protein Sources	Fish, poultry, legumes, nuts, eggs	Red and processed meats, often fried
Carbohydrates	Whole grains, vegetables, fruits	Refined grains, added sugars
Dairy	Moderate amounts of natural cheese and yogurt	Frequent high-fat and processed dairy
Sweets	Fresh fruit, very limited processed desserts	Sugary drinks, candies, baked goods

Conclusion

While the Mediterranean diet emphasizes a wide range of delicious and healthy foods, understanding what is not allowed on the Mediterranean diet is essential for success. The core philosophy is to minimize processed, refined, and sugary items while prioritizing fresh, whole foods. By consciously limiting unhealthy fats, added sugars, and processed meats, you can enjoy a flavorful and nutrient-dense eating pattern that promotes long-term health and well-being. The diet's adaptability and focus on abundance rather than deprivation make it a highly sustainable choice for many people looking to improve their health.

Frequently Asked Questions

No, red meat is not completely forbidden but is meant to be eaten only sparingly and in very small portions, perhaps once or twice a month. The diet prioritizes plant-based proteins and fish instead.

Yes, moderate amounts of natural cheese and yogurt are allowed. The diet discourages high-fat or highly processed dairy products, favoring items like Greek yogurt and feta cheese.

Not all oils are okay. The diet emphasizes extra virgin olive oil as the primary fat source. Unhealthy trans fats and hydrogenated oils, as well as butter, are largely avoided.

Added sugars are heavily restricted. For dessert, the diet recommends fresh fruit as the primary choice. Occasional homemade, unprocessed desserts are allowed in very limited quantities.

The diet's moderate alcohol recommendation is specific to red wine, and only with meals. It does not include beer, spirits, or cocktails. Abstaining from alcohol is also an acceptable choice.

Highly processed and high-sodium canned goods, like many canned soups, are typically not included. The diet favors fresh ingredients and encourages limiting sodium intake to promote heart health.

You can replace white bread with whole-grain bread, sugary sodas with water, butter with extra virgin olive oil, and processed meats with lean poultry or fish.