Mediterranean Diet in Korea

The Mediterranean diet is inspired by the traditional eating habits of people in Greece, Italy, and other Mediterranean countries. Numerous large studies have linked it to lower rates of heart disease, type 2 diabetes, obesity, and certain cancers.

The diet centres on vegetables, fruits, whole grains, legumes, nuts, and healthy fats — particularly olive oil. Fish and seafood are recommended at least twice a week, while red meat is limited to a few times a month. Dairy is consumed in moderation, primarily as yoghurt and cheese.

In Korea, most Mediterranean staples are widely available. Olive oil is sold in every supermarket; tomatoes, cucumbers, eggplant, spinach, and chickpeas are increasingly common; fresh fish is abundant in Korean markets. Many traditional Korean dishes — grilled fish, vegetable-forward banchan, and legume-based dishes — are naturally aligned with Mediterranean principles.

Adapting the diet to a Korean context is straightforward. Replace white rice with brown rice, barley-mixed rice (boribap), or multigrain rice. Use olive oil alongside sesame oil for everyday cooking. Increase fish meals — mackerel (godeungeo), saury (kkongchi), and anchovy (myeolchi) are excellent local choices already common in Korean cuisine. Reduce portion sizes of processed and red meat, and add more vegetable-forward banchan to each meal.