2.61 MD – Whole Grains and Starchy Vegetables
The Mediterranean Diet has a large portion of its calories from whole grains and starchy vegetables, about 4-6 servings per day. Examples include:
- Whole wheat bread (1 slice is 1 serving)
- Whole wheat pasta (½ cup is 1 serving)
- Potatoes, peas, corn or squash (½ cup is 1 serving)
Always read the label to determine portion sizes and remember how small 1 portion really can be. Try to find whole grains without added oil and sugar if you can. A good rule is to see the ratio of total carbohydrates to fiber. You want to keep that ratio to less than 5. For example, a “light bread” that removes oil, has 24 g of total carbohydrates and 5 g of fiber per serving.
The Mediterranean Diet has no refined or processed carbohydrates. This allows for a higher fiber content in the diet which has many heart health benefits.