Why Is a Spanish Diet So Healthy?

One nation that has a diet based on the Mediterranean Diet is Spain.

Why Is a Spanish Diet So Healthy?

This diet emphasizes protein and good fats. Spain is one of the nations with the lowest risk of heart disease thanks to these heart-healthy vitamins.

However, Spain continues to outperform other Mediterranean nations in terms of health, including Italy, which formerly held the title of healthiest nation (Check out How Far Is Spain From Italy?).

Here is what makes the Spanish diet so healthy. 

Use Of Virgin And Extra Virgin Olive Oil

In Spain, recipes call for countless cups of olive oil, and kitchens cannot function without it. Whole aisles in grocery shops are devoted to it.

Only virgin and extra virgin olive oils, particularly the latter, offer any form of taste or health benefits.

These oils add a delightful taste note to any recipe and are a wonderful source of good fats, vitamins, and antioxidants. Contrarily, regular olive oil has no flavor or nutritional value.

Lots Of Fruits And Vegetables

Without a question, lean meats and fish make up a sizable component of the Spanish diet, but we must also keep in mind that fruits and vegetables play an equally vital role.

In fact, numerous courses come with the customary side dishes of “pan con tomate” (bread coated with fresh tomato paste) and stuffed olives.

In the end, people will receive a variety of vital vitamins and minerals that are typically absent from western meals.

Let’s not forget that Spain is one of the world’s major citrus fruit growers.

For this reason, a glass of freshly squeezed orange or mandarin juice is frequently served with meals.

Low Sugar Content

Despite the fact that the majority of the cuisine is incredibly low in sugar, Spanish food is really excellent (Check out Some Traditional Spanish Foods).

When compared to the typical western diet, this is clearly not the case. Weight growth has always been a result of sugar, which happens for a number of reasons:

Therefore, it should be obvious that low-sugar diets are quite healthful.

Also keep in mind that meals low in sugar can help prevent other problems including cavities, gum disease, and even adult-onset type 2 diabetes.

High In Antioxidants

The high concentrations of antioxidants present in many Spanish meals are a further intriguing finding.

Antioxidants play a number of crucial tasks. They may even assist to avoid serious illnesses like heart disease by preventing cellular damage, lowering inflammatory levels, and preventing cellular damage.

This may be one of the factors contributing to the reduced death rates in Mediterranean nations overall.

Although there is still a lot of research to be done, it is already abundantly obvious that antioxidants and a healthy lifestyle go hand in hand.

Features A Lot Of Fish

Features A Lot Of Fish

Omega fatty acid concentrations in fish are well-known to be high.

Over time, these fatty acids can assist to decrease blood pressure and enhance cardiovascular health.

Many of the most well-liked dishes (like paella) feature fresh seafood because Spain is so close to the Mediterranean Sea.

The lower levels of saturated fat in fish make it a healthier alternative to a diet heavy in red meat.

Fresh, Organic Ingredients

The vast bulk of basic goods typically come from regional suppliers.

They are consequently less likely to include dangerous preservatives and flavorings, which has a significant impact on the taste and general quality.

For the mass-produced goods frequently linked to nations like England and the United States, the same cannot be said.

They Eat Slowly

You hardly ever see people eating on the go in Spain. Family mealtimes are frequently set, and the timetable for meals is extremely rarely disturbed because eating together as a family is a major aspect of Spanish society.

Around the table is the literal translation of the Spanish word “sobremesa,” which was created particularly to convey the significance of this mealtime gathering.

Spain has three main meals a day—breakfast, lunch, and dinner—with lunch being the most significant of the three. This meal plan for the day also includes snacks.

Large Meals Are Shared

Even if you only stay in Spain for a day, you can’t help but notice how much everyone enjoys sharing food.

It is incorporated into the menus since it is so essential to the eating experience.

The only food you’ll find in many bars will be intended for sharing. beef platters, meatballs, and croquetas.

The first course is typically shared, even at dining establishments.

The main course can still be shared after. A table of four can place an order from the appetizers and main portions of the menu, and each meal will be served as a shared dish so that everyone can sample it.

As each dish is given its own time in the spotlight, relished, and debated, it heightens the drama of the event.

Health Benefits Of A Spanish Diet

Reduces The Risk Of Disease

Spanish citizens experience fewer diseases than the rest of the globe because of the Mediterranean diet.

Spanish cuisine does a great job at guarding against heart disease. This diet is also very effective at preventing cancer and other severe illnesses.

Antioxidants, n-3 fatty acids (sometimes called omega-3 fatty acids), polyphenols, and monounsaturated fat are foods that have the ability to prevent cancer.

All of these components can be found in common Spanish dishes.

These include olive oil, a variety of fish (which include omega-3 fatty acids), almonds (which contain polyphenols), and blood oranges (which are strong in antioxidants and come from Spain and Sicily) (monounsaturated fat).

Prevents Type 2 Diabetes

The Spanish healthy style of eating is undoubtedly a great strategy to manage and treat type 2 diabetes as well as assist avoid it.

According to a recent study, people who ate a Mediterranean-style diet had a 52% decreased chance of developing type 2 diabetes over a four-year period without engaging in any more activity.

The study also revealed that the low-carb, low-glycemic index, and high-protein diets improved blood sugar levels.

Fights Cancer

According to research from the Fights Cancer Foundation, some prostate tumors’ prognosis is influenced by lipids and inflammation. This could be the reason the Spanish diet is so effective.

This is because the diet is packed with anti-inflammatory foods and excellent fats that raise good cholesterol and lower bad cholesterol (LDL) (HDL).


There are numerous ways in which the Spanish diet is healthy including what they eat and how they eat it which are habits deeply ingrained into their culture. 

The Spanish diet is a great demonstration that you do not have to live off celery and water in order to be healthy and prevent obesity.

Andrea Arthur