Coffee and the Mediterranean Diet

One of the most popular eating patterns these days is the Mediterranean diet. Can you combine your coffee love with it?

Origins of the Mediterranean diet

The Mediterranean diet was born in the Mediterranean basin, which was the hub of the ancient world. Crete, lying in the middle of the Mediterranean Sea, was thought to be the original birthplace of this way of eating. For thousands of years, cultures have eaten what their land was able to produce. In Crete and many Mediterranean societies, their land has been able to produce fruit, vegetables, olives, legumes, and wine.

Cretans ate what was in season with a daily concentration on fresh produce and carbs. Red meat was eaten very rarely as bigger animals were very expensive and seen as a delicacy (usually eaten on holidays). Other meat, such as fish and chicken, were eaten once or twice weekly. This Cretan diet was widely practiced throughout the Mediterranean with small adaptations in each region depending on what kinds of plants and livestock the land would sustain.

What is the Mediterranean Diet?

The Mediterranean diet is not really a “diet” in its modern sense. When people hear “diet”, they tend to think of cutting meals, counting calories, and being aimlessly starving for weeks. The Mediterranean diet is more of a general eating pattern than a strict plan. Because this diet came from the ancient world, it is focused on products that were easily harvested and produced. This means that there are no processed foods or modern cuisine on the menu.

The Mediterranean diet is focused on olive oil, whole grains, and produce (with the occasional glass of wine). This eating pattern is unlike many others because it doesn’t shy away from fats, from foods like avocado, salmon, and olive oil. The diet also focuses on whole grains, fruits, and veggies. Once again, these foods were the most widely accessible during ancient Mediterranean times, so they were staples and superstars of every meal. The main components of the Mediterranean diet (whole grains, vegetables, fruits, proteins, and fats like olive oil) show up at most meals.

Unlike a typical Western diet, which leans heavily on processed foods and processed meats, the Mediterranean diet focuses on simple, minimally processed foods that would be accessible to a coastal farm or village. The simpler the ingredients, the better!

Why is the Mediterranean Diet so popular?

The Mediterranean diet is one of the most talked-about eating patterns today, and many people like it simply because it is built around fresh, flavorful food rather than strict rules. If you are thinking about changing the way you eat for health reasons, talk to your doctor or a registered dietitian about what makes sense for you.

Another great thing about the Mediterranean diet is that, because it is heavily reliant on produce and foods lower on the trophic level, it is more sustainable than many other diets! Buying local produce and fresh ingredients reduces your carbon footprint and supports local farmers—huge bonus!

Why coffee and the Mediterranean diet go hand in hand

Because the Mediterranean diet is a flexible eating pattern rather than a strict plan, it is easy to keep enjoying the things you love, including your daily coffee. We at Waka Coffee think a good cup of coffee fits right in next to a Mediterranean-style breakfast or an afternoon break. If you keep an eye on caffeine, the FDA cites 400 milligrams a day for healthy adults as an amount not generally associated with negative effects, though people differ in how sensitive they are to caffeine.

If you are looking to make this dietary transition as easy as possible, Waka Coffee premium instant coffee is a great product to make coffee drinking an easy addition to your diet. This quality instant coffee powder is added and dissolved to warm or cold water to make the perfect cup of coffee in seconds! Plus, it is easily made on the go, no matter how busy your schedule is.

Tip: try it black first, or go easy on sugar and cream, so the coffee’s own flavor comes through.

Example Diet

If you are curious about picking up the Mediterranean diet, look no further for some inspiration for an easy place to start!

Breakfast:

Greek Yogurt with figs and honey, a side of scrambled eggs, and (of course) a cup of black instant coffee.

Or

Avocado toast (on whole wheat bread) with scrambled eggs or lox (cured sliced salmon), and a cup of coffee.

Lunch:

Veggie Hummus Wrap with any hummus of your choosing, cilantro, cucumber, tomato, red onion, feta, olive oil, garlic, and any lettuce of your choosing + cup of coffee.

Or

Simple, easy, and TASTY Greek Salad, + cup of coffee.

Dinner:

Quinoa bowl with grilled chicken or salmon, lettuce, chickpeas, and roasted tomato.

Or

Pesto Pasta salad with peas, pecans, fresh basil, and tomatoes (use whole grain pasta).

Dinner is meant to be enjoyed with a glass of red wine, too!

We at Waka Coffee hope this post gives you some easy Mediterranean-inspired meal ideas.

Here’s to good food and good coffee!

 

Follow the Mediterranean diet? Don't forget your coffee with it. Try ours here.

This article is for general information only and isn't medical or nutritional advice. If you have questions about caffeine, your diet or a health condition, talk to your doctor.