Risks & Benefits of Food Groups in the Mediterranean Diet

A Greek study followed about 22,000 people of all ages for 3.7 years. (Link.)

Risk of death from all causes associated with various food groups was as below.


Vegetables 536–584 grammes/day => -12% risk

Legumes 8–10 grammes/day =>-8% risk

Fruits and nuts 386–393 grammes/day =>-18% risk

Dairy products 216–222 grammes/day =>+11% risk

Cereals 146–191 grammes/day =>-5% risk

Meat 95–129 grammes/day =>+6% risk

Fish 22–26 grammes/day =>+2% risk

Olive oil 39–46 grammes/day =>-4% risk

Potatoes 74–99 grammes/day =>+7% risk

Eggs 16–19 grammes/day =>+7% risk

Sweets 24–27 grammes/day =>+1% risk

Soft drinks 293–387 grammes/day =>neutral risk

Monounsaturated lipids 49–58 grammes/day =>-2% risk

Saturated lipids 27–35 grammes/day =>+5% risk

Polyunsaturated lipids 15–18 grammes/day =>Neutral risk