Is Greek Food Healthy?

Greek food is rooted in simple, wholesome ingredients packed with vitamins, minerals, fiber, and antioxidants that support heart health, lower inflammation, and may help reduce the risk of chronic diseases. Greek cuisine also tends to rely on herbs and spices, like oregano, dill, and mint, among others, to add flavor instead of using a lot of salt or heavy sauces.

Research shows the Mediterranean diet, which is inspired in part by the food eaten in Greece and other countries along the Mediterranean Sea, may help improve cholesterol, manage blood sugar, aid in weight loss, and even support brain health. But keep in mind that not all Greek food is healthy. Fried foods like saganaki (fried cheese) or rich desserts like baklava can be high in calories, added sugar, and saturated fat. Portion size also matters. Even a healthy dish can add up in calories if you eat too much of it.

If you want to enjoy Greek food while keeping it healthy, focus on dishes that are baked, grilled, or roasted and made with plenty of vegetables and lean protein. Some healthier Greek dishes include:

• Greek salad – Fresh tomatoes, cucumbers, onions, and olives with a drizzle of olive oil and a sprinkle of feta.
• Chicken souvlaki – Lean chicken cooked on skewers and served with veggies or whole-grain pita.
• Gigantes plaki – Large baked beans in a tomato-based sauce, making it high in fiber and plant protein.
• Horiatiki – A rustic village salad with seasonal produce and no lettuce that’s full of vitamins and antioxidants.
• Fasolada – A traditional bean soup made with olive oil, tomatoes, and vegetables, perfect for a heart-healthy meal.

Whether you’re preparing Greek food at home or ordering it in a restaurant, a few simple tips can make your meal lighter without sacrificing flavor:

• Go easy on the cheese and creamy sauces. Use feta or tzatziki in moderation to cut back on saturated fat. They’re flavorful and a little goes a long way.
• Choose healthy cooking methods. Opt for foods that are grilled, roasted or lightly sautéed instead of fried in oil.
• Load up on vegetables. Add extra salad, peppers, tomatoes, or sautéed greens to your plate to boost fiber and nutrients.
• Use whole grains. Swap white pita or rice for whole-grain versions for more fiber and longer-lasting energy.
• Watch the olive oil. Although healthy, olive oil is very calorie-dense. Don’t add too much oil to your food, especially if you’re trying to lose weight.