The High Carb Mediterranean Diet
Revitalise Your Health and Palate with the Surprising Benefits of a High Carb Mediterranean Diet
My favourite way to eat? The high carb Mediterranean diet!
While many people associate the Mediterranean diet with moderate protein and healthy fats, a high-carb version often gets overlooked.
Ever thought about switching things up with the high carb Mediterranean diet?
You might be surprised to learn that this way of eating, which focuses on complex carbohydrates, can be as satisfying as it is healthy. I've been following this approach for over 35 years, and I'm excited to share why it might just become your new favourite.
I can’t tell you how satisfying it is to savour a bowl of pasta tossed with fresh vegetables and aromatic herbs, all in a rich tomato passata sauce. Complement this with a warm, crusty sourdough baguette, perfect for soaking up any delicious passata sauce.
Or enjoying grilled fish paired with garlic roasted potatoes, alongside a generous serving of creamy, mushroom risotto. Add to this a serving of warm, crusty sourdough garlic bread.
And for breakfast or brunch, imagine indulging in fluffy oatmeal pancakes, topped generously with vibrant seasonal fruits and creamy yogurt. 😋
Delicious, right?
What Does a High Carb Mediterranean Diet Look Like?
At its core, the high carb Mediterranean diet emphasises complex carbohydrates while sticking to the traditional Mediterranean principles:
Whole Grains: Think brown rice, farro, whole wheat pasta, rye, and quinoa. These make a satisfying base and keep your energy levels steady.
Legumes and Pulses: Beans, lentils, and chickpeas are great for protein and fibre, and they're staples in Mediterranean dishes.
Fruits and Vegetables: Seasonal produce adds nutrients, natural sugars, and fibre to your meals.
Potatoes and Sweet Potatoes: These are fantastic sources of complex carbs and are one of the most satiating foods. They can be prepared in a variety of delicious ways such as, baked, boiled, or mashed with a drizzle of olive oil and herbs.
Moderate Protein: As mentioned, beans, lentils, and chickpeas offer fantastic options for protein while being high in fibre. Fish like salmon and sardines, and lean poultry like chicken and turkey can add variety and healthy protein to your meals.
Moderate Dairy: Yogurt is a great source of protein and calcium, it can be used in dressings or enjoyed with fruits. Cheese like feta, Parmesan, mozzarella or cottage cheese can add flavour to salads and dishes without dominating the diet.
Healthy Fats: While carbs take centre stage, don't forget about small portions of healthy fats from sources like olive oil, fish, avocados, nuts and seeds, which complement the diet perfectly.
Minimal Processed Foods: The focus remains on whole, unprocessed foods to ensure that you're maximising nutrient intake while keeping meals simple and flavourful.
Why Choose a High Carb Mediterranean Diet?
More Energy Throughout the Day
As someone who leads an active lifestyle and has a busy schedule, I can't emphasise enough the importance of maintaining sustained energy throughout the day.
Most of my carbs come from complex sources, such as whole grains, starchy vegetables (white and sweet potatoes, corn) legumes, and fruit.
These foods release energy slowly, helping to prevent the dreaded mid-afternoon crash. Personally, I’ve never experienced that slump, and I’ve noticed a significant improvement in my stamina during workouts and everyday tasks thanks to my focus on complex carbs.
Weight Management
You might be surprised, but a high-carb approach can aid in weight management. The key is picking the right ones.
Eating a variety of fibre-rich foods helps keep you full, reducing the likelihood of overeating. In my journey, I swapped refined carbs for complex carbs, which not only made me feel lighter but also helped regulate my appetite, no longer reaching for snacks.
Pairing complex carbs with a bit of protein and fibre, can really help you feel full for longer. It keeps those pesky cravings at bay and makes sticking to a balanced diet feel way more doable. Plus, you don’t feel like you’re missing out on anything.
It turns out, we can indulge in pasta with a clean conscience when it’s made from whole grains, adding veggies and a source of protein.
For instance, this easy-to-make dish features spinach and ricotta tortellini, topped with a flavourful sauce made from tomatoes, tuna, mixed beans, and various vegetables. It's not only packed with fibre but also rich in protein, making it a nutritious choice for any meal.
Heart Health
The Mediterranean diet is known for its heart benefits, mainly because of its focus on healthy fats, but adding high-carb options can enhance these effects. Fibre-rich foods like legumes and whole grains can lower cholesterol levels, promoting heart health.
Improved Digestion
Thanks to the high fibre content in a high carb Mediterranean diet, regularity in digestion becomes easier to achieve.
Adding plenty of fruits, vegetables, and legumes to my meals works wonders for my gut health. The fibre in these foods not only helps everything move smoothly but also supports good bacteria in the digestive system. Preparing dishes with legumes like lentil soup or mixed bean salad has kept my digestive system happy and efficient.
Mental Well-Being
Did you know that what you eat can directly affect your mood?
Carbs can influence your mood positively by boosting serotonin levels in the brain. Serotonin is the "feel-good" hormone, and with the right carbs, you may notice an uplift in mood and mental clarity.
Whenever I indulge in my favourite Mediterranean grains and starchy veggies (white and sweet potatoes), I feel an uplift in my mood. Back in the day, I would sometimes feel sluggish or irritable when I wasn’t eating enough complex carbs, but now that I enjoy meals that include roasted vegetables, mixed bean salads or whole grain pasta, my energy, mental clarity and overall happiness have soared!
Versatile Meal Options
High-carb foods open up a world of delicious meal possibilities. You can whip up a comforting pasta dish, put together a colourful grain bowl, or blend a refreshing smoothie. The options are practically endless, making every meal an opportunity to try something new and tasty.
Making It Work for You
Starting a high carb Mediterranean diet isn't daunting. Here are some practical tips based on my experience:
1. Start with Simple Swaps: Opt for brown rice, quinoa, or whole wheat pasta instead of refined versions. You might be pleasantly surprised by how similar or even tastier they can be.
2. Experiment with Legumes: Try recipes with beans and lentils, like a mixed bean salad or lentil soup.
3. Be Colourful: Fill your plate with a rainbow of fruits and vegetables for variety and nutrition.
4. Incorporate Healthy Fats: Add olive oil, nuts, or avocados to your meals for balance and flavor.
5. Meal Prep: Prepare grains and potatoes in advance. At the start of every week, I cook grains and potatoes in large batches and store them in the fridge. I also make sure to have a variety of canned beans in the pantry. This not only saves time but also keeps you on track.
Embracing a high carb Mediterranean diet many years ago has been a game-changer for me, bringing joy, amazing flavours, and boundless energy. The beauty of this approach lies in its vibrant, wholesome foods that fuel both body and mind.
Whether you're looking to enhance your energy levels, manage your weight, improve digestion, or elevate your mood, this way of eating offers something for everyone.
So, gather some fresh ingredients, whip up a colourful, hearty meal, and join the high carb Mediterranean way of eating. Trust me, your taste buds, and your body, will thank you!
Sample High Carb Mediterranean Diet Meal Plan
To give you a taste, here's a daily meal plan filled with whole foods, plenty of complex carbs, moderate protein, healthy fats, and delicious flavours:
Breakfast
Low Fat Greek Yogurt with Honey and Fresh Fruit: Start your day with a bowl of creamy Greek yogurt drizzled with honey, topped with a mix of seasonal fruits of your choice. Add a sprinkle of granola for crunch!
Or
Whole Grain Toast Spread: Spread low fat cottage cheese, ripe avocado, and sliced tomato on a slice of whole-grain bread and sprinkle with sea salt and pepper, and chilli flakes for flavour.
Snack
Hummus and Veggies: Enjoy a serving of hummus with a colourful assortment of sliced veggies like carrots, cucumbers, and capsicum (bell peppers) for a refreshing crunch.
Lunch
Quinoa Salad: A hearty quinoa salad with cherry tomatoes, cucumber, red onion, Capsicum (bell peppers), and parsley, dressed with olive oil and lemon juice. Add feta cheese for that bold Mediterranean flavour.
Whole Grain Pita Bread: Serve the salad with whole grain pita on the side.
Snack
Fresh Fruit: A piece of fruit of your choice or a handful of grapes to keep you energised and feeling great!
Dinner
Pasta Primavera: Whole grain pasta tossed with a variety of vegetables such as zucchini, broccoli, cherry tomatoes, and spinach, drizzled with extra virgin olive oil and garlic. Top it off with fresh basil and grated Parmesan cheese.
Grilled Fish: A serving of grilled salmon or fish of your choice, seasoned with herbs.
Dessert
Yoghurt with Fruits: A bowl of low fat yoghurt mixed with protein powder, topped with a mix of seasonal fruits of your choice.
Drinks
Water: Stay hydrated throughout the day. I also enjoy drinking sparkling mineral water.
Herbal Tea: Enjoy cups of herbal throughout the day or for dinner. I enjoy a cup of Matcha green tea with my dinner.
Red wine: Enjoy a small glass of red wine with dinner. On rare occasions, like family gatherings, I like to enjoy a glass of Pinot with lunch or dinner.