Cheese Is Now a Protein Source? Five Things to Know About the Updated Mediterranean Diet
Revisions to the food pyramid reflect new research on nutrition, chronic disease prevention, and sustainability. BU nutrition expert Joan Salge Blake breaks down the key changes.
Joan Salge Blake (center), a clinical professor of nutrition in Boston University’s Sargent College of Health & Rehabilitation Sciences, and Paula Quatromoni (second row, far right), a Sargent associate professor of health sciences, visit a cooking school in Padova, Italy, with students during a study abroad program exploring the Mediterranean diet and lifestyle. Photo courtesy of Joan Salge Blake
Cheese Is Now a Protein Source? Five Things to Know About the Updated Mediterranean Diet
Revisions to the food pyramid reflect new research on nutrition, chronic disease prevention, and sustainability. BU nutrition expert Joan Salge Blake breaks down the key changes.
The Mediterranean diet has long been considered one of the healthiest eating patterns in the world. But a recently revised food pyramid for the diet, developed by a working group of the Italian Society of Human Nutrition, reflects new research on chronic disease prevention and sustainable eating.
In a recent Substack post, Boston University nutrition expert Joan Salge Blake (Sargent’84, Wheelock’16), a Sargent College of Health & Rehabilitation Sciences clinical professor of nutrition, highlights several notable changes to the updated guidance. Salge Blake is teaching a Study Abroad course in Padua, Italy, alongside Paula A. Quatromoni (SPH’01), a Sargent associate professor of health sciences, who created the class in 2017.
1. Extra-Virgin Olive Oil Takes Center Stage
According to Salge Blake, the updated pyramid places extra-virgin olive oil prominently at its base to emphasize adding quality, healthy fats to our diet. Rich in antioxidants and anti-inflammatory compounds, extra-virgin olive oil is recommended over more refined olive oils, which contain fewer beneficial plant compounds.
2. Dairy Earns a Daily Role
Salge Blake notes that skim and low-fat milk and yogurt are now included among foods recommended for daily consumption. The addition reflects growing evidence that these foods can provide important nutrients, including protein and calcium, as part of a balanced diet.
3. Cheese Is Now Considered a Protein Source
One of the biggest shifts, Salge Blake writes, is that cheese is now classified as a protein source rather than a side dish. The guidelines favor fresh cheeses, such as ricotta and mozzarella, over saltier aged varieties.
4. Potatoes Move Down the Pyramid
The updated guidance moves potatoes from the base of the traditional pyramid to a category of foods that should be eaten less frequently. According to Salge Blake, the change is intended to encourage people to consume a wider variety of vegetables, including leafy greens, tomatoes, and broccoli.
5. Alcohol Is No Longer Recommended as a Daily Habit
Perhaps the most significant update is the reduced emphasis on alcohol. While earlier versions of the Mediterranean diet often included moderate wine consumption, the revised guidance states that alcohol should not be recommended as a habitual practice. According to Salge Blake, the change reflects emerging research suggesting that the potential risks of alcohol consumption, such as an increased risk of certain cancers, may outweigh previously perceived heart-health benefits.
Despite the updates, the foundation of the Mediterranean diet remains unchanged: fruits and vegetables, whole grains, legumes, and fish. The revised pyramid also places greater emphasis on reducing food waste and choosing foods that support environmental sustainability.