13 Nutritious Greek Foods for a Healthier Diet : Unveiling Hidden Culinary Gems

One of the ethnic groups who are known to have lesser amount of chronic diseases and tend to have increased lifespan when compared to the rest of the population are the Greeks. The reason for this is the super healthy Greek foods, which they consume that consist of lots of fruits, seafood, grains, vegetables, beans and healthy fats.

The popular Mediterranean diet is founded on the traditional Greek foods and other likewise food patterns from adjacent countries, such as France, Italy and Spain.

Studies have shown that a person consuming the Mediterranean Diet has decreased risk of suffering from stroke, heart attack, obesity, diabetes and premature death.⁽¹⁾

In this article we talk about 13 super healthy Greek foods that not many are aware of!

1. Hummus

   Hummus is a popular spread or dip consumed throughout the Middle East and Mediterranean regions. This dip been consumed for thousands of years and goes back as far as Socrates and Plato. Hummus is made by blending tahini, chickpeas, lemon juice and olive oil. Along with being tasty, Hummus is also rich in nutrients.

   The reason for humus being nutritious is because it is made of chickpeas or garbanzo beans, which are an excellent source of fiber and protein.⁽²⁾

   Recent studies have also shown that consumption of hummus can benefit with blood sugar control, weight management and heart health.⁽³⁾

   Hummus also has many heart-healthy fats, which are derived from tahini and olive oil.^{(4, 5)} Olive oil is a staple in Greek cooking and also the Mediterranean diet. This oil is associated with various health benefits, such as increased brain health, fighting inflammation, protection against stroke and heart disease; and along with potential to prevent or fight cancer.⁽⁶⁾

   How it is served: Hummus can be served as a dip along with crackers, fresh vegetables or pita bread.

2. Tzatziki

   Tzatziki is also a popular spread and dip widely used in Greek cooking. It is very creamy in texture, but low in calories. This dip is made using olive oil, Greek yogurt and cucumbers. Greek yogurt is thicker and creamier than regular yogurt and the reason for this is straining of the yogurt to remove the liquid whey. According to history, the Greeks used to strain the regular yogurt to cut down on its water content and to prevent it from spoiling. The lactose content also gets reduced after straining the yogurt and also it makes it rich in protein. About 100 g of Greek yogurt has 10 g of protein.⁽⁷⁾

   Protein is beneficial for overall health including weight loss, as it helps in curbing appetite, increases metabolism and also regulates the hunger hormones.^{(8, 9)}

   How is it served: Tzatziki is commonly served as a dip with pita bread and can be added to grilled meats to make its protein content even higher.

3. Melitzanosalata (Greek Eggplant Dip)

   The meaning of the word “melitzanosalata” is eggplant salad in Greek; however, it is actually a dip. This is made by mashing or blending roasted eggplants with garlic, olive oil and lemon juice and resembles baba ganoush, which is also another famous dip that is Middle Eastern in origin. Eggplants are rich in antioxidants and fiber, which helps in fighting the damage occurring from free radicals.⁽¹⁰⁾ Free radicals are present in the environment and are produced in the body. Free radicals cause cell damage, which then leads to chronic diseases, cancers and aging.⁽¹¹⁾ Additionally melitzanosalata is flavored with garlic and lemon juices, both of these are frequently used in Greek cooking and have their own health benefits.

   Eggplants contain nasunin, which is a powerful antioxidant and studies have shown that nasunin helps in cutting down free radicals and also protects the health of the brain.⁽¹²⁾ Garlic helps in increasing the immune system and also benefits by preventing heart disease; whereas, lemons are rich in vitamin C, which are good for heart health and also help in preventing kidney stones.^{(13, 14, 15, 16)}

   How is it served: Melitzanosalata is usually served as an appetizer for dipping vegetables and bread and can also be used as a sandwich spread.

4. Dolmades

   These are stuffed grape leaves, which can be served as the main course or as an appetizer too. The grape leaves are usually stuffed with herbs, rice and sometimes meat with other varying fillings with different calorie and fat content. Grape leaves are high in fiber and low in calories with increased amounts of vitamin K and vitamin A.⁽¹⁷⁾ They also are rich in antioxidants and research shows that grape leaves have about 10 times more the antioxidant activity when compared to grape pulp or juice.⁽¹⁸⁾ Additionally, red grape leaves also helps in improving blood circulation in individuals suffering from chronic venous insufficiency where there is difficulty in blood passing through the veins.⁽¹⁹⁾

   Dolmades are flavored with different spices and herbs, which are an important part of Greek cooking with many health benefits.⁽²⁰⁾ Parsley and dill are commonly used in dolmades recipes and dill is a good source of antioxidants which can potentially help in decreasing the growth of disease-causing fungus and bacteria along with bettering the digestive health.⁽²¹⁾ The benefit of Vitamin K is helping with clotting with blood clot along with benefitting the health of the heart and bones.⁽²²⁾ Parsley is also a very good source of vitamin K and only 5 sprigs of this herb can give you more than 100% of the daily required vitamin K.⁽²³⁾

   How is it served: Dolmades can be served as an appetizer or as the main course too.

5. Gigantes Plaki

   These are large white beans and hence are named appropriately after the Greek word meaning giant. The word “plaki” means a vegetable dish baked in the oven.  This dish consists of gigante beans that are baked in a tomato sauce. As gigante beans are difficult to procure, lima beans or other large white beans are used by people instead. All the beans including White beans are extremely nutritious and are regularly consumed among the Greeks.^{(24, 25)}

   Other than this, studies have shown that individuals who consume more beans carry a lesser risk of heart disease. Beans also help in controlling blood sugar and diabetes.⁽²⁶⁾  Beans are an important and excellent source of protein for people who follow a vegan or vegetarian diet. They are also beneficial for weight loss, as they are high in protein and fiber.^(27,28)

   How is it served: It is served as the main dish.

6. Fakes Soupa

   This is nothing but Greek lentil soup made with or without tomatoes and is a one of the important part of Greek diet. Fakes Soupa is also an excellent source of fiber and protein. One cup of lentils contains 16 g of fiber and 18 g of protein.⁽²⁹⁾ These mighty legumes are famous all over the Mediterranean and have various minerals and vitamins. Lentils also help in decreasing blood pressure, managing blood sugar, fighting cancer and reducing cholesterol.⁽³⁰⁾

   How is it served: This Greek superfood is served as an appetizer.

7. Avgolemono

   This is a traditional Greek soup and usually made with chicken, eggs, lemon and rice or orzo pasta. Avgolemono can be considered has a Greek version of chicken noodle soup. It is well known that chicken soup helps in fighting flu and cold.

   Some research has also shown that chicken soup along with helping relieve the symptoms of cold and flu, also helps in preventing these conditions.^(31,32)

   Another study showed that chicken soup was best at relieving stuffy nose; however, it was not clear what ingredient in the soup lent this benefit.⁽³¹⁾ Other than this, Avgolemono also is rich in protein from the eggs and chicken along with being relatively lesser in calories. One serving of the traditional avgolemono soup has 245 calories with about 27 g of protein.

   One older study showed that Carnosine, which is a compound present in chicken soup helps in battling the flu in its early stages. However, this gets rapidly metabolized hence effect felt is not long lasting.⁽³³⁾

   This soup can also be high in sodium, so people suffering from hypertension or other sensitivities to salt should probably stay away from it.⁽³⁴⁾

    How is it served: It is served as the first course of the meal.

8. Souvlaki

   Souvlaki is a popular Greek fast food made of grilled pieces of meat that are small in size and presented on a skewer. The meat in Souvlaki is usually made from chicken, pork, beef or lamb and traditionally there is only one meat served with vegetables. This dish is available all over the Greece in shops and restaurants.

   Meat contains lot of nutrients, such as B vitamins, iron and protein.⁽³⁵⁾ Meat consumption also helps in increasing muscle mass and is more beneficial in older adults.⁽³⁶⁾ Meat is a complete protein in itself, as it contains all the essential amino acids. Following a diet rich in protein helps with weight loss and with the feeling of fullness.⁽³⁷⁾

   How is it served: Souvlaki is considered a fast food.

9. Baked Sardines

   Fish is also a major staple in the Greek and Mediterranean diets. Increased consumption of fish, specifically fatty fish, has been associated with many health benefits, such as decreased risk of heart disease.⁽³⁸⁾ One of the most commonly eaten fish in Greece are Sardines. These are fatty fish, small in size and full of flavor and one of healthiest foods on this planet.

   Sardines are also a great source of DHA and EPA, which are types of omega-3 fatty acids associated with multiple health benefits. About 100 g of sardines contain 509 mg of DHA and 473 mg of EPA.⁽³⁹⁾

   DHA is also important for brain health and more so in brain development in infants along with encouraging healthy brain aging.⁽⁴⁰⁾ Sardines are beneficial for the bones with high amount of calcium, vitamin D and protein.⁽⁴¹⁾

   How is it served: There are many ways to consume sardines; however, they are mostly baked with lemons, olive oil and other seasonings.

10. Saganaki Shrimp

    This is a traditional Greek appetizer, which is not only good for heart, but also scores high on taste. As the name suggests, Saganaki Shrimp is a shrimp dish made in a savory tomato sauce and is commonly served in a saganaki pan, which is a heavy-bottom frying pan. Shrimp and other types of shellfish are a vital part of the Mediterranean and Greek diets and they are very nutritious.

    Shrimp is protein rich and less in fat. About 85 g of shrimp contains only 1 g of fat and 18 g of protein.⁽⁴²⁾ Around half of your daily selenium needs is provided by the above quantity of shrimp. Selenium benefits by fighting inflammation and reduces the risk of prostate cancer.⁽⁴³⁾ Shrimp contains lot of dietary cholesterol and according to research it shows cholesterol from diet has almost no effect on blood cholesterol in many individuals.⁽⁴⁴⁾ Another important ingredient of this super healthy Greek food, which is Saganaki Shrimp are tomatoes, which are full of antioxidants, such as lycopene and vitamin C.⁽⁴⁵⁾ Lycopene is a strong antioxidant, which lends the red color to the tomatoes and has also been associated with decreased risk of cancer and heart disease.⁽⁴⁵⁾ Tomatoes are one of the frequently eaten foods in Greece and also help in decreasing the risk of cancer, heart disease and premature death.

    How is it served: Saganaki Shrimp is served as an appetizer.

11. Horiatiki Salad

    The meaning of the word “horiatiki” is villager in Greek, so the Horiatiki Salad means villager’s salad. It is usually made of using onion, tomatoes, olives, cucumbers and feta and then dressed with vinegar and olive oil. These ingredients are rich in nutrients and are thought to be staples in Greek cooking. The vegetables present in the salad increases the fiber content and also contain lot of nutrients and antioxidants, such as vitamin C, K and potassium.^{(46, 47, 48)}

    The olive oil and olives have healthy monounsaturated fats, which help in cutting down the risk of a stroke, heart attack and inflammation as well.⁽⁴⁹⁾ Another staple of Greek cooking is the feta which is sprinkled onto the salad. Feta is made from goat’s or sheep’s milk and is beneficial for the health of the bones, as it is high in calcium, phosphorous and protein. Feta has more calcium in it than other cheeses.^{(50, 51)}

    How is it served: It is served as a side dish.

12. Horta Vrasta

    It means boiled greens in Greek and is another popular staple in Greek households. Horta Vrasta is commonly topped with lemon juice and olive oil. Wild greens were used traditionally in Greece and greens are commonly consumed all over the Mediterranean. Many of the wild greens contain extremely high amounts of antioxidants. A study showed that many wild greens have more antioxidants when compared to blueberries.⁽⁵²⁾ Research shows some of this antioxidant content can be lost when boiling; however, they retain antioxidants in a better manner when compared to other foods when they are boiled.⁽⁵³⁾

    Other leafy green vegetables, which can be used in this super healthy Greek food are dandelion greens, endive, spinach, chicory or mustard greens. The amount of nutrients in the greens will vary depending on the greens used, but all the leafy greens are rich in fiber and vitamin K yet low in calories.⁽⁵⁴⁾ Additionally, all the leafy green vegetables are also excellent sources of dietary nitrates. Studies have also shown that a diet, which is rich in nitrates sourced from vegetables, helps in reducing blood pressure and also decreases the risk of glaucoma.^{(55, 56)}

    How is it served: It can be served in any way you want.

13. Spanakorizo

    Spanakorizo is a super healthy Greek food made of rice and spinach, which is traditionally served with feta, lemon and olive oil. This can be served as a main course or a side dish. Spinach is a popular nutrient-dense vegetable. Spinach is also full of many antioxidants, which helps in preventing cell damage and fighting free radicals.⁽⁵⁷⁾ Spinach contains zeaxanthin and lutein, which improves eye health, and quercetin, which helps in fighting inflammation and infection.^{(58, 59)}

    Rice is another component of this Greek superfood that is also full of B vitamins and minerals, such as selenium, manganese and iron.⁽⁶⁰⁾ However, the body absorbs iron better from meat when compared to vegetarian sources, such as spinach and rice. The lemon present in this dish can help, as the citric acid and vitamin C present in the lemon helps with the absorption of iron.⁽⁶¹⁾

    How is it served: Spanakorizo can be served as a side dish or a main course.

Without a doubt the traditional Greek diet is nutritious as well as flavorful. It is also rich in healthy fats, antioxidants, vitamins, minerals and fiber. All these are associated with various favorable health benefits.

By increasing Greek staples in the diet, such as seafood, olive oil, fruits, herbs and vegetables, one can greatly enhance overall nutrition profile, which can help in warding off chronic diseases and other health issues.

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