The Mediterranean diet includes of olive oil, lots of vegetables, fish, whole grains, nuts and modest dairy is one of the most studied healthy eating patterns on earth. It's linked to lower heart-disease risk, less type-2 diabetes and better overall longevity. But you don't have to import olives or canned sardines to copy its benefits. India has its own healthy pantry that often consists of mustard oil, millets, dal, home curd, nuts, spices and oily fish, that can deliver very similar benefits when eaten the right way. Here are easy Desi swaps that capture Mediterranean principles.
Mediterranean diet swaps you can make with desi foods
1. Olive oil → Cold-pressed mustard oil
Mediterranean meals use a lot of olive oil for heart-healthy monounsaturated fats. In India, cold-pressed mustard oil is a comparable option: it's rich in MUFAs and ALA (a plant omega-3), and many Indian studies show it performs well for heart-health markers when used sensibly. Use it for sautéing or tempering, not deep-frying.
2. Mediterranean herbs → Indian spices like garlic, turmeric, coriander, cumin
Mediterranean meals profit from herbs and garlic (anti-inflammatory, antioxidant). Our kitchen already has turmeric (curcumin), garlic and coriander, all backed by research for anti-inflammatory, antioxidant and heart-friendly actions. Add them liberally to dals, sabzis and chutneys.
3. Whole-grain bread or pasta → Millets (bajra, jowar, ragi)
Mediterranean whole grains are slowly digested. Indian millets are low-GI, fibre-rich and linked to better blood-sugar control, weight and heart markers, making them excellent local stand-ins for whole grains. Swap some wheat for millet rotis, khichdi or upma.
4. Olive oil + nuts → Dry fruits & local nuts
Nuts are a Mediterranean mainstay. Indian nuts such as almonds, walnuts, pistachios have similar benefits: healthy fats, fibre, vitamin-E and cholesterol-friendly effects. A small daily handful fits the Mediterranean idea.
5. Fish → Indian fatty fish or walnuts and flaxseeds
Fatty fish provide EPA/DHA. If you eat fish, local oily varieties such as Indian mackerel, sardine, rohu where available are great. If plant-based, include flaxseed and walnuts regularly (ALA is a precursor to EPA/DHA). For vegans, algae-derived DHA is another option.
6. Mediterranean beans → Indian dals & pulses
Mediterranean diets rely on beans. In India, pulses and dals are the exact equivalent as they are rich in protein, fibre and heart-friendly nutrients. Regular pulse consumption is associated with better cardiometabolic health. Make dal a daily habit.
7. Greek yogurt → Homemade curd, lassi, buttermilk
Fermented dairy helps gut and metabolic health. Homemade curd, lassi or chaas deliver probiotic and nutrient benefits similar to Mediterranean yogurt. Plus they're cheap and culturally native. Prefer plain, unsweetened forms.
8. Veg and fruit abundance → Seasonal Indian fruits & vegetables
The Med diet emphasises plant variety. India's seasonal produce like spinach, methi, lauki, carrots, guava, citrus and amla (when in season), provide vitamins, fibre and antioxidants. Eating a colourful plate every day is the shared principle.
9. Olive or oregano snacks → Indian chutneys & pickles made smartly
Instead of processed pickles or fried snacks, choose fresh chutneys or roasted chickpeas and roasted makhanas as tasty, Mediterranean-like snack options from your own kitchen. Herbs and spices boost flavour and antioxidants without the processed extras.
You don't need to copy the Mediterranean map to get the Mediterranean effect. Eat plant-forward, choose healthy fats, eat whole grains and pulses, use fermented dairy, and flavour food with antioxidants like turmeric, garlic and coriander. India's kitchens already hold the tools, just a few mindful swaps and portions make a big health difference.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
References
Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts — New England Journal of Medicine (NEJM/NCBI) — 2018.
The Mediterranean Diet and Cardiovascular Health — NCBI/NIH (review) — 2019.
The Mediterranean Diet: An Update of the Clinical Trials — NCBI/NIH (review) — 2022.
Selecting healthy edible oil in the Indian context — NCBI/NIH (review) — 2016.
Millets: Ancient Grains for Modern Nutrition — NCBI/NIH — 2024.
Legume Consumption and Cardiometabolic Health — NCBI/NIH (review) — 2019.
Curcumin: A Review of Its Effects on Human Health — NCBI/NIH — 2017.
Fenugreek and Glycaemic Control: Systematic Review — NCBI/NIH — 2023.
Yogurt, cultured fermented milk, and health: a systematic review — NCBI/NIH — 2020.
Composition of Nuts and Their Potential Health Benefits — NCBI/NIH — 2023.
Flaxseed and Omega-3 Cardiovascular Effects — NCBI/NIH — 2010.
