{"id":2662,"date":"2020-05-16T14:47:10","date_gmt":"2020-05-16T14:47:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=2662"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"gluten-free-mediterranean-diet","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/","title":{"rendered":"Gluten Free Mediterranean Diet: The Combo No One Knew We Needed"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#Introduction\" >Introduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#What_Is_The_Mediterranean_Diet\" >What Is The Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#Benefits_Of_The_Mediterranean_Diet\" >Benefits Of The Mediterranean Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#The_Typical_Mediterranean_Diet_Pattern\" >The Typical Mediterranean Diet Pattern<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#Why_Is_The_Mediterranean_Diet_Easy_To_Stick_To\" >Why Is The Mediterranean Diet Easy To Stick To?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#What_Is_Healthy_Fat\" >What Is Healthy Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#Alcohol_Beverages_On_The_Mediterranean_Diet\" >Alcohol Beverages On The Mediterranean Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#The_Gluten_Free_Diet\" >The Gluten Free Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#How_To_Substitute_Gluten_Wisely\" >How To Substitute Gluten Wisely?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#The_Gluten_Free_Mediterranean_Diet\" >The Gluten Free Mediterranean Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#Gluten_Free_Mediterranean_Recipes\" >Gluten Free Mediterranean Recipes<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#Falafel\" >Falafel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#Greek_Salad\" >Greek Salad<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#The_Mediterranean_Chocolate_Cake\" >The Mediterranean Chocolate Cake<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Introduction\"><\/span><b>Introduction<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stereotypically, diets are associated with weight loss. People mistakenly believe that on a diet, one has to cut down on meals, foods, beverages, etc. in order to get the desired result. In reality, diets are not always weight loss oriented. Some of them, apart from helping you control your weight, promote healthy eating and improve your wellbeing. Among such is the gluten free Mediterranean diet, which is known for its numerous advantages. If you are interested in<a href=\"https:\/\/betterme.world\/articles\/betterme-calorie-tracker\/\" rel=\"noopener noreferrer\"> losing weight<\/a> healthily and improving your lifestyle, here is how you can do it with the gluten free Mediterranean diet.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Mediterranean_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Mediterranean_Diet\"><\/span><b>What Is The Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\" rel=\"noopener noreferrer\">Mediterranean meal plans<\/a> contain the traditional dishes of the Mediterranean countries. The typical components of the Mediterranean cuisines are fruits, vegetables, beans, nuts, seeds, whole grains, and olive oil. In other words, plant-based foods are the core of the diet. Other products, such as seafood, meat, and dairy are of secondary importance (<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\">9<\/a>)<\/span><span style=\"font-weight: 400;\">. Yet, you should not forget to include foods rich in protein to your <a href=\"https:\/\/betterme.world\/articles\/betterme-customized-meal-plan\/\" rel=\"noopener noreferrer\">meal plan<\/a>. Overall, the Mediterranean diet promotes healthy eating habits and <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\" rel=\"noopener noreferrer\">balanced meal plans<\/a>, which benefit your wellbeing.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32925 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-24-1024x576.jpg\" alt=\"gluten free mediterranean diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-24.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-24-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-24.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-24-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-24.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet is a healthy eating pattern and <\/span>the Dietary Guidelines for American recommend it. Likewise, the World Health Organization deemed it \u201chealthy and sustainable\u201d (<a href=\"http:\/\/www.euro.who.int\/en\/health-topics\/disease-prevention\/nutrition\/news\/news\/2018\/5\/fostering-healthier-and-more-sustainable-diets-learning-from-the-mediterranean-and-new-nordic-experience\">4<\/a>). <span style=\"font-weight: 400;\">Thus far<\/span>\u00a0not every diet has such recognition, which makes the Mediterranean meal plan worth a try.<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_The_Mediterranean_Diet\"><\/span><b>Benefits Of The Mediterranean Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet may:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Ease rheumatoid arthritis.<\/strong> Fruits and vegetables are rich in antioxidants that prevent inflammation (<\/span><a href=\"https:\/\/www.webmd.com\/rheumatoid-arthritis\/rheumatoid-arthritis-diet#1-2\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Prevent cardiovascular diseases.<\/strong> The diet is low in foods containing saturated fat, limiting which is said to benefit your heart (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30817261\">11<\/a>)<\/span><span style=\"font-weight: 400;\">. Similarly, this healthy eating pattern may help lower your blood pressure and cholesterol level (<a href=\"https:\/\/www.webmd.com\/diet\/a-z\/the-mediterranean-diet\">10<\/a>)<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Prevent type 2 diabetes.<\/strong> One scientific review suggests that the Mediterranean diet reduces risk of type 2 diabetes and improves long-term blood sugar control, but further research is required in this regard (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27395419\">8<\/a>)<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Help you lose weight.<\/strong> Many of the foods on the Mediterranean diet are relatively low in calories, which is why consuming them can help you shed some pounds.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/different-types-of-diets\/\">Different Types Of Diets: The Lowdown On The Most Talked-About Weight Loss Strategies<\/a><\/span><\/i><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32924 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-24-1024x576.jpg\" alt=\"gluten free mediterranean diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-24.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-24-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-24.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-24-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-24.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Typical_Mediterranean_Diet_Pattern\"><\/span><b>The Typical Mediterranean Diet Pattern<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The traditional Mediterranean meal plan looks like this (<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\">9<\/a>)<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eat <strong>veggies, fruits,<\/strong> and <strong>whole grains<\/strong> every day.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eat <strong>seafood, poultry, and eggs<\/strong> every week.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Consume<strong> dairy products<\/strong> in moderate amounts and sometimes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eat <strong>red meat<\/strong> even less often and in very small portions.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/drinking-water\/\" rel=\"noopener noreferrer\">Water<\/a> is a crucial element of the diet. You should make sure that you drink enough of it for your body weight in order to avoid dehydration.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_The_Mediterranean_Diet_Easy_To_Stick_To\"><\/span><b>Why Is The Mediterranean Diet Easy To Stick To?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a number of reasons why the Mediterranean diet is simple and non-demanding. First off, you do not have to <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting\/\" rel=\"noopener noreferrer\">starve<\/a>. The Mediterranean diet plans are balanced and include all the essential nutrients needed for the proper functioning of your body. There are a couple of insignificant restrictions on the foods you may eat. You may eat as many times a day as you want. Moreover, you are allowed to have nuts, seeds, and berries as your snacks in-between meals (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-12-reasons-to-love-the-mediterranean-diet\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Practically, you can eat whenever you want during the day and benefit from it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another reason why following the Mediterranean meal plan is not hard is that it does not require you to count calories (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-12-reasons-to-love-the-mediterranean-diet\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Your main task on the diet is to<a href=\"https:\/\/betterme.world\/articles\/take-up-this-7-day-no-junk-food-challenge\/\" rel=\"noopener noreferrer\"> cut down on unhealthy foods<\/a>. Practically, you need to substitute products high in unhealthy fats and <a href=\"https:\/\/betterme.world\/articles\/no-sugar-diet\/\" rel=\"noopener noreferrer\">sugar<\/a> with healthier ones. Thus, you will naturally reduce your calorie intake.<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Mediterranean_Diet\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32922 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-22-1024x576.jpg\" alt=\"gluten free mediterranean diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-22.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-22-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-22.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-22-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-22.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Healthy_Fat\"><\/span><b>What Is Healthy Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Healthy fats are a cornerstone of the Mediterranean diet. These are a great substitute for the saturated and trans fats that have a deleterious effect on your wellbeing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main source of healthy fat on the Mediterranean diet is olive oil. It contains monounsaturated fat, which lowers the LDL (bad cholesterol) level in your body. Other foods with monounsaturated fat are nuts and seeds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another source of healthy fat is fish, which is the main source of lean protein on the diet. Sea fish, such as mackerel, sardines, salmon, and others contain omega-3 fatty acids, that is, essential polyunsaturated fat. Omega-3 fats may reduce inflammation in the body, blood clotting, and the chance of heart failure (<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\">9<\/a>)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Alcohol_Beverages_On_The_Mediterranean_Diet\"><\/span><b>Alcohol Beverages On The Mediterranean Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is not recommended to drink alcohol on the Mediterranean diet, but wine is the exception. Drinking wine in moderation may positively contribute to heart health. In particular, red wine is more preferred than other types. However, if you do not currently drink alcohol, it is not recommended to start or to increase your alcohol intake. You can still achieve all the health benefits of a Mediterranean diet without the red wine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32923 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-16-1024x576.jpg\" alt=\"gluten free mediterranean diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-16.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-16-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-16.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-16-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-16.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Gluten_Free_Diet\"><\/span><b>The Gluten Free Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The essence of this diet is in avoiding foods that contain gluten, which is found in some whole grains. Hence, gluten is present in rye, barley, and wheat. Gluten is also found in products made from those grains such as bread, pastry, pasta, and beer. Soy sauce and other foods with so-called natural flavorings, along with particular medications, can also contain gluten (<a href=\"https:\/\/www.health.harvard.edu\/blog\/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916\">7<\/a>)<\/span><span style=\"font-weight: 400;\">. People with certain conditions need to avoid gluten. On the <a href=\"https:\/\/betterme.world\/articles\/gluten-free-meal-plan\/\" rel=\"noopener noreferrer\">gluten free diet<\/a>, you need not just to exclude these foods but substitute them with gluten-free ones. If you suffer from celiac disease, another gluten sensitivity, gluten ataxia or wheat allergy, avoiding gluten will help to prevent symptoms such as (<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/gluten-free-diet\/art-20048530\">6<\/a>)<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Intestinal damage<\/strong>, abdominal pain, diarrhea, constipation, bloating, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Other <strong>autoimmune responses<\/strong> affecting the skin or nervous system.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Nutrient malabsorption<\/strong> which can lead to conditions such as anemia, osteoporosis, nerve damage, and seizures.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Allergic reactions<\/strong> (<a href=\"https:\/\/www.health.harvard.edu\/blog\/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916\">7<\/a>)<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Substitute_Gluten_Wisely\"><\/span><b>How To Substitute Gluten Wisely?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Products high in gluten are not harmful to most people and have a number of nutrients essential for your body. For example, whole wheat is a valuable source of dietary fiber, which facilitates digestion, decreases cholesterol levels, and regulates blood sugar (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). You cannot just remove fiber from your meal plan because it is necessary for your body. Hence, you can substitute wheat with quinoa and brown rice, which are naturally gluten-free (<a href=\"https:\/\/www.health.harvard.edu\/blog\/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916\">7<\/a>)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When choosing bread, you should consider that breads made of gluten free flours might be deficient in certain nutrients and <a href=\"https:\/\/betterme.world\/articles\/vitamins\/\" rel=\"noopener noreferrer\">vitamins<\/a>. This can affect your wellbeing, especially if you are a pregnant woman. Fortified breads contain folic acid, which prevents birth effects. The solution is to add gluten free multivitamin-multimineral supplements, which will help you avoid B vitamin and other deficiencies (<a href=\"https:\/\/www.health.harvard.edu\/blog\/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916\">7<\/a>)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cross-contamination is another thing you should pay attention to if you want to go gluten free. Therefore, before buying a product, you should learn about its source. It can happen that even the items inherently gluten-free could have been grown together with gluten crops, or processed on the same equipment, resulting in cross-contamination. This is particularly common with oats. The FDA has specific requirements as far as what food products can be labeled \u201cgluten-free\u201d (<a href=\"https:\/\/www.fda.gov\/food\/nutrition-education-resources-materials\/gluten-and-food-labeling\">5<\/a>). Consequently, you should always carefully check the labeling and origin of the foods you buy, and choose brands you trust.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/yogic-diet\/\">Yogic Diet: Keep Your Body Nourished And Your Mind Clear<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Gluten_Free_Mediterranean_Diet\"><\/span><b>The Gluten Free Mediterranean Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Gluten-Free Mediterranean diet is a combination of the two diet types. Practically, it is the same as the Mediterranean diet but without certain products that contain gluten. In other words, on this diet you have to avoid barley, wheat, and rye, substituting them with gluten-free alternatives. Consequently, the benefits of the gluten-free Mediterranean diet are combined, bringing even more use to your body.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Gluten_Free_Mediterranean_Recipes\"><\/span><b>Gluten Free Mediterranean Recipes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32921 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-11-1024x576.jpg\" alt=\"gluten free mediterranean diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-11.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-11-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-11.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-11-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Falafel\"><\/span><strong>Falafel<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ingredients:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">7 cloves minced garlic\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 minced white onion<\/span><\/li>\n<li><span style=\"font-weight: 400;\">11\/2 cups drained chickpeas<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 handfuls of minced fresh parsley<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 tsp ground coriander\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2-3 tsp ground cumin<\/span><\/li>\n<li><span style=\"font-weight: 400;\">11\/2 tsp sea salt<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 tbsp gluten-free oat flour<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<\/ul>\n<p><strong>Instructions:<\/strong><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Add all the ingredients to the food processor and pulse until the chickpeas are properly chopped. Usually, it takes about 5 minutes.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Form round patties and put them in the fridge for about an hour.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Take the patties away from the fridge and fry them in olive oil.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> The falafel is ready.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Mediterranean_Diet\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32920 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-7-1024x576.jpg\" alt=\"gluten free mediterranean diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-7.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-7-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-7.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-7-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Greek_Salad\"><\/span><strong>Greek Salad<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ingredients:<\/strong><\/p>\n<p><em><strong>Salad:<\/strong><\/em><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">10 lettuce leaves<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup chopped <a href=\"https:\/\/betterme.world\/articles\/7-day-cucumber-based-diet\/\" rel=\"noopener noreferrer\">cucumber<\/a><\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd cup sliced olives<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 cups chopped tomatoes<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd cup low-fat feta cheese\u00a0<\/span><\/li>\n<\/ul>\n<p><em><strong>Dressing:<\/strong><\/em><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 clove chopped garlic<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 tsp salt<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd tsp sugar<\/span><\/li>\n<li><span style=\"font-weight: 400;\">3 tbsp fresh lemon juice<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 tbsp chopped oregano leaves<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bc tsp pepper<\/span><\/li>\n<li><span style=\"font-weight: 400;\">5 tbsp olive oil<\/span><\/li>\n<\/ul>\n<p><strong>Instructions:<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whisk the ingredients for the dressing in a small bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">In a larger bowl, put all the salad ingredients except the feta cheese.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mix the salad ingredients with the dressing.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add the cheese.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The salad is ready.<\/span><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32919 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-4-1024x576.jpg\" alt=\"gluten free mediterranean diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-4.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-4-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-4.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-4-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Mediterranean_Chocolate_Cake\"><\/span><strong>The Mediterranean Chocolate Cake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Ingredients:<\/strong><\/p>\n<p><em><strong>Cake:<\/strong><\/em><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">4 large eggs<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00be cup gluten-free flour\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup unsweetened cocoa powder<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bc tsp baking soda<\/span><\/li>\n<li><span style=\"font-weight: 400;\">approx. \u00bc tsp ground cinnamon<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bc tsp salt<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup granulated sugar<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 cup olive oil<\/span><\/li>\n<\/ul>\n<p><em><strong>Glaze:<\/strong><\/em><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 pinch salt<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 tbsp water<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup powdered sugar<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bc cup unsweetened cocoa powder<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd tbsp olive oil<\/span><\/li>\n<\/ul>\n<p><strong>Instructions:<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Heat the oven to 350\u00b0F. Smear the olive oil over the pan. Cover the bottom of the pan with parchment paper.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whisk flour, cocoa, baking soda, and cinnamon in a smaller bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Blend eggs and salt in a larger bowl, slowly adding granulated sugar. Whisk until the ingredients are combined.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sift the flour mixture over the egg one and blend them. Then add olive oil.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pour the mixture into the prepared pan.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bake for 30-40 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get the cake out of the oven.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bon appetit!<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Deemed a healthy diet and recommended by the WHO, the Mediterranean diet truly has a number of advantages. Unlike many other diets, it is possible to <\/span>follow the Mediterranean diet for a lengthy period of time without taking a toll on your health. You can also modify the meal plan, for example, by excluding gluten from it. This will benefit you in various ways, as it will help you slim down, prevent severe disease <span style=\"font-weight: 400;\">symptoms<\/span>, deal with your allergies, etc. The gluten free Mediterranean diet is easy to stick to, as it does not restrict you much. What it does is promote healthy eating habits. In terms of weight loss, this diet is a perfect choice for those who want to slim down gradually and prevent further weight gain. Nevertheless, despite the safety of the meal plan, you are recommended to see a doctor and a dietitian in order to avoid mistakes and choose the correct substitutes for the forbidden foods.<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Mediterranean_Diet\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Mediterranean_Diet\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"BetterMe | Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-12-reasons-to-love-the-mediterranean-diet\"><span style=\"font-weight: 400;\">12 Reasons to Love the Mediterranean Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2019, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/rheumatoid-arthritis\/rheumatoid-arthritis-diet#1-2\"><span style=\"font-weight: 400;\">Can Food Ease RA Symptoms?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\"><span style=\"font-weight: 400;\">Dietary fiber: Essential for a healthy diet<\/span><\/a><span style=\"font-weight: 400;\"> (2018, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"http:\/\/www.euro.who.int\/en\/health-topics\/disease-prevention\/nutrition\/news\/news\/2018\/5\/fostering-healthier-and-more-sustainable-diets-learning-from-the-mediterranean-and-new-nordic-experience\"><span style=\"font-weight: 400;\">Fostering healthier and more sustainable diets \u2013 learning from the Mediterranean and New Nordic experience<\/span><\/a><span style=\"font-weight: 400;\"> (2018, euro.who.int)<\/span><\/li>\n<li><a href=\"https:\/\/www.fda.gov\/food\/nutrition-education-resources-materials\/gluten-and-food-labeling\"><span style=\"font-weight: 400;\">Gluten and Food Labeling<\/span><\/a><span style=\"font-weight: 400;\">\u00a0 (2018, fda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/gluten-free-diet\/art-20048530\"><span style=\"font-weight: 400;\">Gluten-free diet<\/span><\/a><span style=\"font-weight: 400;\"> (2019, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.health.harvard.edu\/blog\/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916\"><span style=\"font-weight: 400;\">Going gluten-free just because? Here\u2019s what you need to know<\/span><\/a><span style=\"font-weight: 400;\"> (2013, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27395419\"><span style=\"font-weight: 400;\">Mediterranean diet for type 2 diabetes: cardiometabolic benefits<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\"><span style=\"font-weight: 400;\">Mediterranean diet: A heart-healthy eating plan<\/span><\/a><span style=\"font-weight: 400;\"> (2019, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/diet\/a-z\/the-mediterranean-diet\"><span style=\"font-weight: 400;\">The Mediterranean Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2019, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30817261\"><span style=\"font-weight: 400;\">The Mediterranean Diet and Cardiovascular Health<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Introduction Stereotypically, diets are associated with weight loss. People mistakenly believe that on a diet, one has to cut down on meals, foods, beverages, etc. in order to get the desired result. In reality, diets are not always weight loss oriented. Some of them, apart from helping you control your weight, promote healthy eating and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":32918,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[72,70],"tags":[],"coauthors":[105,87],"class_list":["post-2662","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gluten-free-diet","category-mediterranean-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gluten Free Mediterranean Diet: The Combo No One Knew We Needed - BetterMe<\/title>\n<meta name=\"description\" content=\"Have you ever heard about one of the healthiest and safest diets? Learn everything you want to know about the gluten free Mediterranean diet!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gluten Free Mediterranean Diet: The Combo No One Knew We Needed\" \/>\n<meta property=\"og:description\" content=\"Have you ever heard about one of the healthiest and safest diets? Learn everything you want to know about the gluten free Mediterranean diet!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/1-15.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"L. Lawrence, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"L. Lawrence, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Gluten Free Mediterranean Diet: The Combo No One Knew We Needed\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/\"},\"wordCount\":2014,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/1-15.jpg\",\"articleSection\":[\"Gluten Free\",\"Mediterranean\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>Introduction<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Stereotypically, diets are associated with weight loss. People mistakenly believe that on a diet, one has to cut down on meals, foods, beverages, etc. in order to get the desired result. In reality, diets are not always weight loss oriented. Some of them, apart from helping you control your weight, promote healthy eating and improve your wellbeing. Among such is the gluten free Mediterranean diet, which is known for its numerous advantages. If you are interested in<a href=\\\"https:\/\/betterme.world\/articles\/betterme-calorie-tracker\/\\\" rel=\\\"noopener noreferrer\\\"> losing weight<\/a> healthily and improving your lifestyle, here is how you can do it with the gluten free Mediterranean diet.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The Mediterranean Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\\\" rel=\\\"noopener noreferrer\\\">Mediterranean meal plans<\/a> contain the traditional dishes of the Mediterranean countries. The typical components of the Mediterranean cuisines are fruits, vegetables, beans, nuts, seeds, whole grains, and olive oil. In other words, plant-based foods are the core of the diet. Other products, such as seafood, meat, and dairy are of secondary importance (<a href=\\\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\\\">9<\/a>)<\/span><span style=\\\"font-weight: 400;\\\">. Yet, you should not forget to include foods rich in protein to your <a href=\\\"https:\/\/betterme.world\/articles\/betterme-customized-meal-plan\/\\\" rel=\\\"noopener noreferrer\\\">meal plan<\/a>. 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Lawrence, Kristen Fleming, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Gluten Free Mediterranean Diet: The Combo No One Knew We Needed","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/"},"wordCount":2014,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/1-15.jpg","articleSection":["Gluten Free","Mediterranean"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\"><b>Introduction<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Stereotypically, diets are associated with weight loss. People mistakenly believe that on a diet, one has to cut down on meals, foods, beverages, etc. in order to get the desired result. In reality, diets are not always weight loss oriented. Some of them, apart from helping you control your weight, promote healthy eating and improve your wellbeing. Among such is the gluten free Mediterranean diet, which is known for its numerous advantages. If you are interested in<a href=\"https:\/\/betterme.world\/articles\/betterme-calorie-tracker\/\" rel=\"noopener noreferrer\"> losing weight<\/a> healthily and improving your lifestyle, here is how you can do it with the gluten free Mediterranean diet.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is The Mediterranean Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\" rel=\"noopener noreferrer\">Mediterranean meal plans<\/a> contain the traditional dishes of the Mediterranean countries. The typical components of the Mediterranean cuisines are fruits, vegetables, beans, nuts, seeds, whole grains, and olive oil. In other words, plant-based foods are the core of the diet. Other products, such as seafood, meat, and dairy are of secondary importance (<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\">9<\/a>)<\/span><span style=\"font-weight: 400;\">. Yet, you should not forget to include foods rich in protein to your <a href=\"https:\/\/betterme.world\/articles\/betterme-customized-meal-plan\/\" rel=\"noopener noreferrer\">meal plan<\/a>. 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