With the experts from Prevenzione a Tavola, a special episode of the podcast News dal Pianeta Terra dedicated to the Mediterranean diet — the one we should all truly know.
Potatoes are not a vegetable, strawberries are only in season between May and June, the green part of spring onions shouldn't be thrown away, oil that tingles the throat is richer in antioxidants, and grains are far better when wholegrain and organic: the Mediterranean diet is a treasure trove of knowledge that everyone talks about, yet few truly know and practise. And being Italian is no guarantee of eating Mediterranean: only 5 per cent of the Italian population fully adheres to the Mediterranean diet, considered the best in the world for the health of both people and the planet.
So what are the key things to know in order to practise it at its best and reap its benefits? We discussed this on 19 January during the live episode of our podcast News dal Pianeta Terra, hosted by Miscusi in via Leopardi in Milan — a restaurant that has managed to make the principles of the true Mediterranean diet its own, translating them into the dishes on the menu, particularly pasta, offered in a balanced and delicious variety of versions.
The venue had also been temporarily transformed into an alpine lodge to mark the upcoming Milano – Cortina 2026 Winter Olympics, celebrating, even through its atmosphere, the connection between sport and nutrition.
Hosted by Giovanni Mori, the podcast welcomed Marcello Accanto, founder of Prevenzione a Tavola, a conscious eating community, and Daniela Biserni, pharmacist, nutritional biologist and scientific director of Prevenzione a Tavola.
The image that clearly illustrates the rules of the Mediterranean diet is the Mediterranean food pyramid: fruit and vegetables, carbohydrates, proteins, fats and sugars arranged from the base to the apex according to their recommended frequency and quantity of consumption.
Nutritional biologist Biserni focused in particular on complex carbohydrates: "For the same weight, wholegrain pasta and bread contain more nutrients. Moreover, the body takes longer to break down a complex carbohydrate — absorption is slow and there is no risk of the glycaemic spike that leads to an energy crash and metabolic inflammation. What's more, carbohydrates are a source of serotonin, which helps us counter anxiety and stress. We must bear in mind, in fact, that the Mediterranean diet is not just a dietary regime: at the base of the modern food pyramid lies an overall lifestyle."
How can you increase the amount of fibre in your diet? One of the simplest solutions is to replace refined bread, pasta and grains (such as rice, oats and spelt) with their wholegrain counterparts. It is important, however, to be able to recognise quality. First of all, they must come from raw materials grown using organic or regenerative farming methods, so that the outer layer of the grain is free from pesticide residues. The other thing to watch out for is the distinction between whole flours and reconstituted flours. A whole flour is obtained by simply milling the grain, without sifting or any other processing. It is the flour that retains the germ, with its content of proteins, vitamins, minerals and healthy fats. Often, however, "wholegrain" breads and pastas on the market are not made with whole flours, but with refined flours to which bran (ground husks) and other ingredients have been added. So be careful to choose the right product — one that truly retains all of its beneficial properties!
"Over the last 60 years the world has changed, and we have gone from eating natural products to consuming industrially processed foods", said Accanto. "Italians are now increasingly aware of healthy eating, but they don't know how to approach it — there is an educational gap. We need to get the right messages across to people so they can make informed choices."
"What I suggest," Accanto continued, "is to base everything on the rule of one: single ingredients to mix and match in order to create our dishes. You need whole grains for carbohydrate intake, vegetables and fruit for fibre, healthy proteins whether plant-based or animal, and good fats that slow down the absorption of carbohydrates."
A lifestyle oriented towards wellbeing is built on healthy eating, but also on movement, rest and positive thinking. "The body is made to move, yet we move it less and less. Training strength and mobility allows us to remain independent for as long as possible. Simply taking the stairs or riding a bike will do — 7,000 steps a day protect cardiovascular health," explained Accanto. "When it comes to sleep, several studies have found that rather than sleeping a full 8 hours, what matters most is having a consistent sleep cycle; the right approach would be to go to bed every night between 10 pm and 11 pm. And then there is the mind: practising meditation and listening to what is happening inside us helps us to free ourselves from anxiety, stress and negative thoughts that cause harm."
Change is possible: "One step at a time, with the pleasure of discovery and small victories," suggests Biserni. And sharing the right stories can play its part: for instance, did you know that rocket contains twice as much vitamin C as an orange, more iron than meat and more potassium than a banana? There — we are certain you will never look at those seemingly "ordinary" little green leaves the same way again.
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