33 Foods to Avoid on the Mediterranean Diet (2025)

If you’ve pledged allegiance to sustainable weight loss, and long-term wellness, then knowing which foods to avoid on the Mediterranean diet is just as crucial as knowing what to include.

Why Food Choices Matter

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According to the Mayo Clinic, this eating style has been shown to lower cholesterol levels, reduce high blood pressure, and prevent cardiovascular disease, making it one of the most effective long-term approaches to a healthy diet.

I learned this lesson firsthand when I naively followed a “Mediterranean meal plan” that was heavy on white bread and processed dairy products. The result? My energy tanked, my weight loss stalled, and I realized I was missing the true principles of the Mediterranean diet.

Once I shifted toward whole foods and eliminated the wrong choices, the health benefits were undeniable—proof that success lies just as much in what you avoid as in what you eat.

Mediterraneanliving covers some of the basic principles of the diet in this helpful video:

33 Foods to Avoid on the Mediterranean Diet

Here is the updated list of foods to avoid on the Mediterranean diet, each explained in one sentence so you can see exactly why they don’t belong.

1. Sugary sodas – One of the top foods to avoid on the Mediterranean diet because they spike blood sugar levels, worsen insulin resistance, and deliver no nutritional value.
2. Fruit juices – Although they sound healthy, these belong on the list of foods to avoid on the Mediterranean diet since they lack fiber and promote weight gain compared to whole fruit.
3. White bread – A refined slice of bread that undermines heart health, making it one of the most common foods to avoid on the Mediterranean diet.
4. White rice – Provides little satisfaction compared to brown rice or farro, and is clearly among the foods to avoid on the Mediterranean diet for better blood sugar control.
5. Ice cream – Loaded with sugar and unhealthy fats, raising low-density lipoprotein cholesterol, which is why it’s one of the foods to avoid on the Mediterranean diet.
6. Processed meats – Hot dogs, bacon, and sausage heighten the risk of heart disease and colorectal cancer, making them clear foods to avoid on the Mediterranean diet.
7. Red meat (in excess) – Too much red meat cancels the benefits of unsaturated fats and must be kept minimal as one of the foods to avoid on the Mediterranean diet.
8. Hydrogenated oils – A key source of trans fats, directly tied to chronic diseases, and a major reason they are foods to avoid on the Mediterranean diet.
9. Refined vegetable oils – Stripped of beneficial fatty acids, unlike extra-virgin olive oil, so they are among the lesser-known foods to avoid on the Mediterranean diet.
10. Margarine and shortening – Provide unhealthy fats without any good reason to include them, which makes them staple foods to avoid on the Mediterranean diet.
11. Ultra-processed foods – A dangerous food group tied to chronic conditions, always listed as foods to avoid on the Mediterranean diet.
12. Sugary cereals – Cause rapid blood sugar spikes and derail weight loss, placing them on the list of foods to avoid on the Mediterranean diet.
13. Flavored coffee drinks – Filled with sugar, cream, and additives, they’re easy to overconsume and are definitely foods to avoid on the Mediterranean diet.
14. Cakes and pastries – Commonly made with hydrogenated oils, they have no place outside the foods to avoid on the Mediterranean diet.
15. Packaged cookies – Ultra-processed and nutrient-poor, one of the most obvious foods to avoid on the Mediterranean diet.
16. Fried fast food – Soaked in trans fats and sodium, worsening high blood pressure, making them consistent foods to avoid on the Mediterranean diet.
17. Processed cheese – Unlike Greek yogurt, it’s packed with additives and unhealthy fats, keeping it on the foods to avoid on the Mediterranean diet list.
18. Frozen pizza – Combines refined grains and hydrogenated oils, a typical example of foods to avoid on the Mediterranean diet.
19. Heavy cream sauces – Rich in saturated fat, they crowd out heart-healthy fats and belong with the foods to avoid on the Mediterranean diet.
20. Sweetened yogurts – High in sugar, unlike plain Greek yogurt, making them sneaky foods to avoid on the Mediterranean diet.
21. Alcohol in excess – While red wine in small amounts is acceptable, overconsumption makes it one of the more hidden foods to avoid on the Mediterranean diet.
22. Energy drinks – Add sugar and stimulants with zero benefit, placing them firmly on the list of foods to avoid on the Mediterranean diet.
23. Instant noodles – A heavily processed product with sodium overload, and clearly one of the foods to avoid on the Mediterranean diet.
24. Canned soups (high sodium) – Elevate high blood pressure, making them overlooked foods to avoid on the Mediterranean diet.
25. Mayonnaise-heavy dips – Provide little nutritional value while adding calories, making them easy foods to avoid on the Mediterranean diet.
26. Packaged crackers – Refined flour plus unhealthy fats make them staple foods to avoid on the Mediterranean diet.
27. Sugary snacks – Candy and bars fuel weight gain and cravings, no question they’re foods to avoid on the Mediterranean diet.
28. Artificial sweeteners – Not a reliable easy way to cut calories, they confuse appetite regulation and are foods to avoid on the Mediterranean diet.
29. Processed nut butter – Unlike natural or macadamia nuts, these spreads often hide sugar and hydrogenated oils, classing them as foods to avoid on the Mediterranean diet.
30. Flavored teas and bottled drinks – Artificially sweetened and unnecessary, making them underrated foods to avoid on the Mediterranean diet.
31. Microwave dinners – Classic ultra-processed foods with high sodium, textbook foods to avoid on the Mediterranean diet.
32. Sugary desserts – From pies to pastries, empty calories that firmly rank as foods to avoid on the Mediterranean diet.
33. Overly large portion sizes – Even delicious foods eaten beyond your individual needs can be counterproductive, making excess portions surprising foods to avoid on the Mediterranean diet.

Foods to Eat Instead

Once you’ve cut out the foods to avoid on the Mediterranean diet, the best way to thrive is by building meals around the staples this eating style is famous for. Choosing authentic, unprocessed foods keeps your energy steady, improves overall health, and prevents chronic conditions linked to the Standard American Diet.

Top Foods to Eat on the Mediterranean Diet

Tips for Success on the Mediterranean Diet

Preventing chronic conditions is one of the greatest health benefits of this lifestyle. The best way to succeed long term is to focus not just on what to eat, but also on the foods to avoid on the Mediterranean diet. Here are five practical tips to help you stay consistent:

• Tip 1 – Limit Trigger Foods
  Keep red meat, processed cheese, ice cream, and ultra-processed foods to a minimum. These are among the 33 foods to avoid on the Mediterranean diet, as they increase weight gain, insulin resistance, and related medical conditions.
• Tip 2 – Prioritize Authentic Staples
  Rely on whole-grain bread, dark leafy greens, sweet potatoes, macadamia nuts, and avocado oil for steady energy and balance. These unprocessed foods deliver strong nutritional value and replace the unhealthy fats linked to chronic diseases.
• Tip 3 – Control Portion Sizes
  Even delicious foods can sabotage progress if eaten in excess. Following the Mediterranean diet pyramid, keep portion sizes reasonable and enjoy red wine in small amounts. Moderation helps you maintain the diet’s benefits without feeling bound by strict rules.
• Tip 4 – Recover Quickly After Slips
  If you fall back into old habits—desserts, fried food, or sugary drinks—reset by returning to the core staples: extra-virgin olive oil, lean proteins, whole wheat bread, and unprocessed foods. This reset is the easiest way to get back on track without guilt.
• Tip 5 – Use Cookbooks to Stay Consistent
  For beginners, cookbooks are the perfect place to start. They provide meal plans and ingredient lists so you don’t have to overthink decisions. This makes it easier to avoid the 33 specific foods to avoid on the Mediterranean diet while reinforcing healthy, traditional recipes.

📚 Check out this blog post I wrote on the 7 Best Mediterranean Diet Cookbooks for Beginners over here.

FAQs

1. What are the biggest health risks if I don’t avoid certain foods?

Eating too many processed snacks, sugary drinks, or fried meals adds unnecessary health risks such as weight gain, insulin resistance, and cardiovascular issues. A registered dietitian would remind you that balance matters: building your diet plan around staples and knowing the specific foods to avoid on the Mediterranean diet keeps you safe.

2. Is sour cream part of the Mediterranean diet?

No, sour cream isn’t considered part of the authentic Mediterranean-style diet. While it can appear in modern recipes, traditional Mediterranean cooking places a strong emphasis on yogurt, olive oil, and herbs instead. Sticking to authentic ingredients ensures you gain the full benefits and avoid unnecessary medical condition triggers linked to saturated fats.

3. How does the Mediterranean diet compare to low-fat diets?

Unlike many low-fat diets popular in the United States, the Mediterranean lifestyle focuses on quality fats rather than restriction. By avoiding the wrong foods, including processed oils and sugar, and embracing olive oil, nuts, and fish, you can support healthy eating while staying mindful of the key foods to avoid on the Mediterranean diet.

4. Can the Mediterranean diet help stop hypertension?

Yes, the Mediterranean eating style can help stop hypertension by lowering sodium and emphasizing heart-healthy fats. Replacing salty processed snacks with nuts like sunflower seeds, fruits, and vegetables creates natural balance. A proper diet plan with careful portion sizes supports blood pressure control and complements advice from your healthcare provider on foods to avoid on the Mediterranean diet.

5. What categories of foods should I avoid?

The traditional diet avoids excess processed cheese, desserts, fried foods, and added sugars. These categories of foods create unnecessary health risks and are best replaced with healthy foods like vegetables, legumes, and lean fish. Cookbooks or guides are a smart start if you want clarity on the 33 specific foods to avoid on the Mediterranean diet.

6. Why does U.S. News rank the Mediterranean diet so highly?

U.S. News’ Best Diets Overall consistently ranks the Mediterranean first overall because it is flexible, enjoyable, and sustainable. Their expert panel notes its emphasis on healthy foods, evidence for reducing disease risk, and suitability as a main dish approach to eating. Removing the foods to avoid on the Mediterranean diet transforms it into an effective long-term lifestyle.

Conclusion: Foods to Avoid on the Mediterranean Diet

The Mediterranean lifestyle remains one of the most respected dietary approaches worldwide, recommended by the World Health Organization and consistently topping U.S. News & World Report for healthy eating. But its strength lies not only in what you eat, but also in knowing the exact foods to avoid on the Mediterranean diet.

My own journey proved the same: when I cut out processed snacks, refined grains, and unhealthy fats, I unlocked steady energy, better weight control, and stronger heart health. By embracing whole foods and avoiding the wrong ones, you’ll not only honor the traditions of the Mediterranean region but also protect your overall health for the long term.