Which type of diet emphasizes whole, unprocessed foods and limits added sugars and saturated fats?

The Mediterranean diet is a dietary pattern that emphasizes whole, minimally processed foods while limiting added sugars and saturated fats. Its foundation is usually vegetables, fruits, legumes, whole grains, nuts, seeds, and olive oil.

Fish and seafood are eaten regularly, while dairy—often yogurt and cheese—is consumed in moderate amounts. Poultry and eggs may appear occasionally, whereas red and processed meats, refined grains, sweets, and highly processed foods are limited. Olive oil supplies much of the diet's fat, providing mostly monounsaturated fat rather than the saturated fat abundant in butter and fatty meats.

The pattern is inspired by traditional foodways in countries including Greece, Italy, Spain, and parts of the eastern Mediterranean. Ancel Keys and Margaret Keys helped popularize the concept in the 1970s after research connected eating patterns in Mediterranean populations with cardiovascular outcomes.

It is not a single rigid menu, and Mediterranean cuisines vary widely. The diet also includes lifestyle traditions such as shared meals and regular physical activity in many descriptions. A common misconception is that it is simply a low-fat or low-carbohydrate diet; it can contain substantial healthy fat and carbohydrates from whole grains, fruit, and legumes.