10 Surprising Secrets of the Ancient Mediterranean Diet

When we think about the Mediterranean diet, images of olive oil drizzled over colourful salads, fresh fish, and red wine often come to mind. It's a lifestyle celebrated for its health benefits, delicious flavours, and longevity. But the diet of ancient Mediterranean civilizations—dating back to the Greeks, Romans, and Egyptians—is a story of resourcefulness mixed with a few surprising culinary habits. Here are some interesting aspects of the ancient Mediterranean diet that might just surprise you, as explained by an Australian dietitian who appreciates the lessons history can teach us about a healthy lifestyle.

1. Bread Was Dense

In ancient Mediterranean cultures, bread was far more than a side dish. Made from barley or wheat, bread accounted for a large portion of the daily calories consumed. Yet unlike the fluffy loaves we’re familiar with today, ancient bread was dense, coarse, and often mixed with legumes or seeds to stretch the flour supply. This provided a tremendous source of dietary fibre, supporting the digestive system, long before science had caught up with the significant health implications.

2. They Loved Pulses

Forget kale smoothies; ancient Mediterranean diets were packed with pulses like lentils, chickpeas, and fava beans. These humble legumes provided essential protein, plant sterols and prebiotics, making them a staple for everyone, from farmers to carpenters. 

Surprise factor: Pulses were the primary source of protein in ancient Mediterranean regions  

3. Olive Oil Wasn’t Just for Eating

Olive oil is synonymous with the Mediterranean diet, but in ancient times, it served multiple purposes beyond cooking. It was used as fuel for lamps, a base for perfumes, and even as a skincare product to protect against the sun and soften the skin.

Surprise factor: The quality of olive oil varied widely. While the wealthy enjoyed "extra virgin" varieties, lower-quality olive oil was used for cooking or even medicinal purposes, such as treating wounds and burns.

4. Seafood Was for the Coastal Dwellers

While the Mediterranean diet is synonymous with seafood today, ancient diets were heavily influenced by geography. Coastal communities enjoyed fresh fish, octopus, and shellfish, but inland populations enjoyed only small quantities of preserved fish or none at all.

Whilst the benefits of omega-3 (mainly found in fish) are we established, such as its role in reducing body inflammation, it seems to be just a small factor in the overall health benefits associated with the ancient Mediterranean diet.

5. Honey Was the Sweetener of Choice

Sugar as we know it didn’t exist in the ancient Mediterranean world. Instead, honey was the sweetener of choice, used in everything from desserts to drinks. Honey cakes were a popular treat, often served during religious festivals.

Surprise factor: Honey wasn’t just food; it was medicine, used to dress wounds and soothe sore throats.

6. Meat Was Rare

Unlike today, where meat often takes centre stage of plates, it was a rare luxury in the ancient Mediterranean diet. Most people consumed meat sparingly, and often kept for religious festivals and family celebrations.

Surprise factor: Instead of steaks or chops, ancient Mediterranean’s often ate organ meats. Liver, heart, and kidneys were considered delicacies, providing a rich source of iron.

7. Dairy Wasn’t Just Milk

Fresh milk was hard to come by, so ancient Mediterranean’s were resourceful with their dairy. They made cheese, yogurt, and fermented milk products, which were far safer for storage and thus prevented wastage. Valuable probiotics were the added side benefit of such ancient processes, something that most Dietitians will recommend as part of a balanced diet today. 

Surprise factor: Goat and sheep milk were the primary sources of dairy, not cow’s milk!

A Legacy of Flavour and Ingenuity

The ancient Mediterranean diet was built out of necessity and heavily influenced by geography. While some aspects may seem outdated and unusual, many staples remain integral to modern eating and research is still uncovering the plethora of health benefits of such habits. Next time you drizzle olive oil over a salad, or enjoy a handful of nuts, remember: you’re taking part in a tradition thousands of years old. And if you’re ever unsure about incorporating these ancient practices into your diet, a qualified Dietitian can help support you along the way.