What kind of rice is allowed on the Mediterranean diet?

November 16, 2025 •

4 min read

Adherence to the Mediterranean Diet, which was ranked the number one diet for seven consecutive years by U.S. News & World Report, emphasizes whole grains as a dietary staple. When considering what kind of rice is allowed on the Mediterranean diet, the focus is squarely on whole grain varieties that provide significant nutritional benefits.

Quick Summary

The Mediterranean diet prioritizes whole grains, making brown and wild rice the preferred choices for their fiber and nutrient content. While white rice isn't strictly prohibited, it should be limited as a refined grain.

Key Points

Whole Grains are Preferred: The Mediterranean diet prioritizes whole grains like brown and wild rice over refined white rice.
Nutritional Superiority: Whole grains contain more fiber, vitamins, and minerals than refined grains, contributing to better overall health.
White Rice is Limited: While not strictly forbidden, white rice should be consumed only occasionally, not as a daily staple.
Consider the Glycemic Index: Brown rice has a lower glycemic index than white rice, leading to more stable blood sugar levels.
Flavorful Alternatives: Explore other whole grains like wild rice, black rice, and whole-grain couscous to add variety to your diet.
Healthy Cooking Methods: Incorporate extra virgin olive oil and fresh herbs when preparing rice to maximize its Mediterranean appeal.

Whole Grains: The Mediterranean Diet's Foundation

The core of the Mediterranean diet is built upon a foundation of plant-based foods, and whole grains are a key component. Whole grains retain all three parts of the grain kernel—the bran, germ, and endosperm—which are rich in fiber, vitamins, and minerals. This differs significantly from refined grains, which have been stripped of the bran and germ, losing much of their nutritional value in the process. Eating whole grains supports heart health, blood sugar control, and weight management, which are central tenets of the Mediterranean lifestyle.

Preferred Whole Grain Rice Varieties

When choosing rice for a Mediterranean-style meal, focus on varieties that are minimally processed. Excellent options include:

Brown Rice: This is one of the most common and accessible whole-grain rice types. It offers more fiber, magnesium, and B vitamins than white rice. Its nutty flavor and chewier texture make it a hearty base for many dishes.
Wild Rice: Technically a grass seed rather than a true rice, wild rice is a fantastic whole-grain alternative. It is rich in protein and fiber and boasts a distinctive, earthy flavor that works well in salads and side dishes.
Black and Red Cargo Rice: These vibrantly colored rices are also whole grains and provide a healthy dose of fiber and antioxidants. They can add color and a unique, nutty flavor to your meals.
Brown Basmati Rice: As a whole grain, brown basmati offers a fragrant, nutty aroma and is a healthier choice than its white counterpart. It's an excellent option for dishes where a fluffier texture is desired.

The Role of Refined Grains and White Rice

Refined grains, including white rice, are allowed on the Mediterranean diet but should be consumed in moderation and treated as an occasional food. While some sources are more lenient, the general consensus is to limit their intake because they offer less fiber and fewer nutrients. The milling process that creates white rice removes most of the beneficial parts of the grain, leaving primarily the starchy endosperm. This results in a higher glycemic index, causing a faster spike in blood sugar compared to whole grains.

Brown Rice vs. White Rice: A Nutritional Comparison


Feature	Brown Rice (Whole Grain)	White Rice (Refined Grain)
Processing	Minimally processed; bran, germ, and endosperm intact.	Milled to remove bran and germ.
Fiber	Significantly higher in fiber; supports digestive health and satiety.	Very low in fiber, as the fibrous bran is removed.
Nutrients	Rich in magnesium, manganese, selenium, and B vitamins.	Loses many nutrients during processing; often enriched afterwards but with less overall nutritional value.
Glycemic Index	Medium glycemic index (around 68); causes a slower, more stable rise in blood sugar.	High glycemic index (around 73); causes a faster spike in blood sugar.
Texture	Chewier, denser texture with a nutty flavor.	Softer, more delicate texture with a milder flavor.

Cooking and Preparation Tips

To get the most from your rice on the Mediterranean diet, consider these tips:

Rinse Brown Rice: To minimize arsenic levels, which can be higher in brown rice, it is recommended to rinse it before cooking.
Soak Grains: Soaking whole grains like brown rice can reduce phytic acid, improving the absorption of minerals like iron and zinc.
Use Olive Oil: Cook your rice with a small amount of extra virgin olive oil to infuse it with healthy fats and flavor, aligning with Mediterranean principles.
Add Vegetables and Herbs: Boost the nutrient profile and flavor by cooking rice with vegetables, legumes, and fresh herbs.

The Mediterranean Approach to Grains

Embracing the Mediterranean diet means shifting your mindset towards a more holistic eating pattern, not just focusing on individual foods. The goal is to build your meals around whole, unprocessed foods. While white rice is a cultural staple in many regions, including some bordering the Mediterranean, viewing it as a treat rather than a staple is the key to aligning with the diet's health goals. The abundance of whole grain options, from brown rice to farro and bulgur, ensures you can still enjoy delicious and satisfying grain-based meals. For further reading on the nutritional benefits of whole grains, check out this resource: Whole Grains You Need in Your Diet.

Conclusion

In summary, the type of rice allowed on the Mediterranean diet favors whole grains over refined ones, making brown, wild, black, and other whole-grain varieties the top choices. These options provide superior nutritional content, including more fiber and a lower glycemic index, which supports the diet's emphasis on long-term health benefits. While white rice can be enjoyed occasionally, it should not be the primary source of grains. By choosing whole grain rice, you are making a simple and effective change that aligns with the principles of this healthy eating pattern.

Frequently Asked Questions

Yes, white rice is allowed, but it should be limited and consumed only occasionally. The Mediterranean diet places a strong emphasis on whole grains, making brown or wild rice the preferred choice for daily consumption.

Brown rice is better because it is a whole grain that contains more fiber, B vitamins, and minerals like magnesium compared to refined white rice. These nutrients are beneficial for heart health and blood sugar management.

The Mediterranean diet recommends a variety of whole grains, including quinoa, bulgur, farro, barley, and whole-grain pasta. These can be used to add diversity to your meals.

Yes, wild rice is considered a whole grain and is an excellent choice for the Mediterranean diet. It is technically a grass seed but is nutritionally superior and rich in fiber and protein.

To prepare brown rice in a Mediterranean style, cook it with extra virgin olive oil and season it with herbs like oregano, parsley, or thyme. You can also add chopped vegetables like bell peppers or zucchini.

Yes, varieties like basmati rice are allowed, but the whole-grain version (brown basmati) is preferable to the white, refined version. Brown basmati adds a fragrant, nutty flavor to dishes while aligning with the diet's focus on whole grains.

Wild rice is a type of grass seed with a distinct earthy flavor, while brown rice is a whole grain. Both are nutritionally beneficial and are excellent choices for the Mediterranean diet.