Mediterranean Diet Wine Guide, Discover the perfect wines to pair with your Mediterranean Diet meals with our detailed Mediterranean diet guide.
When we talk about wine you should look for red wines that are labeled as dry or semi-dry.
These wines can be enjoyed with meals but should be consumed in moderation.
A glass or two per day is recommended. Wines that are fruity, sweet, or sparkling should be limited to special occasions.
When choosing a wine, look for those that are labeled as organic and low in sulfites.
Sulfites are ingredients that are generally added while making wine to help to preserve them, and they can be harmful to some people.
Organic wines are made with crushing grapes that are grown in natural conditions and farmers avoid using pesticides or artificial fertilizers.
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In addition to choosing organic, low-sulfite wines, it’s important to pay attention to the alcohol content.
Many wines contain 12-14% alcohol, but it’s best to look for ones that are lower in alcohol, such as 8-10%. This will help you stay within the recommended limits of moderate consumption.
The Important thing to know that are you pairing the right wine with the right foods. Mediterranean Diet encourages the consumption of fresh fruits vegetables and fish.
Pairing a light white wine with fish for example, can bring out the flavor of the fish.
Mediterranean Diet Wine Guide
By following the Mediterranean Diet wine guide and choosing the right wines, you can enjoy the health benefits of red wine without overdoing it.
Just remember to always drink in moderation.
- White Wine: Sauvignon Blanc or Pinot Grigio and Chardonnay are traditional white wine options that pair well with Mediterranean dishes. They are light and crisp and can easily complement the flavors of fish poultry and vegetables.
- Red Wine: Merlot, Cabernet Sauvignon and Pinot Noir red wines are other great options to pair with Mediterranean dishes. These bold fruity wines can bring out the flavors of hearty meats and vegetables.
- Rose Wine: Rose wines such as Syrah or Grenache and Zinfandel are also great for Mediterranean dishes. These light flavored fruity wines can help bring out the flavors of light meats and vegetables.
- Sparkling Wine: Sparkling wines such as Prosecco or Cava and Champagne are also perfect for pairing with Mediterranean dishes. The bubbles in these wines can help bring out the flavors of seafood, vegetables and fruit.
- Popular Mediterranean Diet Friendly Wines: Pinot Grigio or Sauvignon Blanc and Chardonnay are some of the popular Mediterranean Diet Friendly Wines.
These light-flavored crisp whites are perfect for pairing with Mediterranean dishes. Merlot,Cabernet Sauvignon and Pinot Noir are some of the Mediterranean red wines that pairs well with all Mediterranean dishes.
Rose wines such as Syrah, Grenache and Zinfandel are also great for Mediterranean dishes.
lastly sparkling wines such as Prosecco, Cava, and Champagne are also perfect for pairing with Mediterranean dishes.
What Kind of Wine is GOOD on the Mediterranean Diet?
The Mediterranean Diet is based on the traditional foods. This diet pattern is favorite of people living in the Mediterranean region.
A Typical Mediterranean Diet has lots of fresh fruits into it by adding green vegetables, whole grains, legumes, nuts, olive oil and fish.
Mediterranean Diet does not complete without red wines as they have several health benefits as well.
Red Wine vs. White Wine
The answer is very simple red wine has more health benefits than white wine. Red wine contains antioxidants compounds resveratrol and polyphenols.
These compounds help to reduce heart disease risk also prevent cancer and improve overall health.
Red wines contain more tannin compounds in it and they reduce cholesterol levels and lower blood pressure.
White wine on the other hand it contains fewer antioxidants compounds and lacks the tannins that red wines have.
That explains that white wine does not provide the same health benefits as red wine.
Mediterranean Wine Grape varieties
Knowing the various grape varietals can help you make informed decisions when purchasing.
Whether its from Mediterranean wine producers or from elsewhere.
Knowing the characteristics of the different grapes varietals can help you to decide which wine works better and suit personal needs and tastes.
The grape variety can also help you decide how food friendly the wine will be and how it will pair with certain dishes.
knowing the fact that grape variety can help you get a better understanding of the wine’s flavor profile and how it was made.
The Noble Grape Varieties
There’s no official meaning of noble grape. However the most common definition is that it is a grape species that can grow in any part of the world and climate conditions and produce good wine.
The list of noble grape varieties isn’t definite. Some say there are 19 varities, while others say its 5 or 6 only.
But for the Mediterranean Diet wine guide, we’ll look at the five noble grapes linked to the region.
Some of the Noble Grape Varieties are Cabernet Sauvignon, Chardonnay, Pinot Noir, Merlot, Riesling, Sauvignon Blanc and Syrah.
Cabernet Sauvignon
You must have ever had a deep, bold dry wine. Cabernet Sauvignon is my personal favorite wine because of its rich and bold flavor.
It’s a dry and full bodied red wine with dark fruit flavor like blackberry and dark cherry.
It has a good structure, intense tannins, and a smooth finish.
Merlot
Merlot had been the darling of the entire wine world. Grape varietals like Chateau Petrus, Chateau Latour used to make such classics and world renowned wines.
The problem is that in the wake of Sideways, Merlot was suddenly seen as a mass production wine
One that was often oaked and lacked complexity and character.
Merlot is becoming famous in recent years.
New winemaking techniques and improved viticulture practices have allowed it to become a much more known and an interesting wine.
Today, you can find a range of Merlots from light, fruit-forward wines to big, bold and complex wines that can age for decades.
If you haven’t tried Merlot in a while, it’s time to give it another chance. You may be pleasantly surprised.
Syrah
Syrah has an intense nose of dark berry, plum, pepper and blueberry aromas on the palate.
it has a full body with a spicy, peppery flavor and notes of blackberry, dark cherry and licorice.
Syrah pairs well with grilled meats, strong cheeses and robust dishes like lamb, beef and game.
Pinot noir
The first thing which I notice about Dundee was its beautiful vineyards and I quickly realized that the fields are home to some of the best Pinot Noir in the world.
I was mesmerized by the way the winemakers crafted the wines and by the unique flavor profiles of Pinot Noir.
I would spend days exploring the vineyards and tasting the different Pinot Noirs.
It was a kind of a magical experience that will remain in my heart.
Since then dundee have a special place in my heart for Pinot Noir.
Whenever I drink a glass, I am taken back to those days in Dundee and the joy of discovering one of the world’s most beloved wines.
Chardonnay
Chardonnay Wine is made from organic fermented grapes. Chardonnay is a popular white wine that has a wood like taste because it is traditionally fermented in large oak barrels.
Sauvignon Blanc
Sauvignon Blanc is another white wine that is dry and has fruity flavors like peaches and apples.
Paring Wine With Mediterranean Food
Dessert wines, like port wine from Portugal, are sweet and pair well with meat and cheese plates.
Wine can be paired with different foods to bring out the flavors of both. For example, Pinot Noir pairs well with earthy flavors like mushrooms, and Chardonnay pairs well with fatty seafood.
Some affordable wines to try to include Esteva Tinto from Portugal, Col di Sasso from Italy and Montecillo Rioja Crianza from Spain.
French and Spanish wines are often named after the region where they are made like La Rioja wine from Spain which is made from the Tempranillo grape.
There are no strict rules for pairing wine with food, just drink what you like with the people you love.
Popular Mediterranean Diet Wines
I always make sure that I’m not spending a lot of money to enjoy my favorite wines. The only thing I ensure is to find good wines that can cost less than $15.
There are some of my personal favorite wines that I like and want to share them with you as well.
Esteva Tinto
Esteva Tinto is a type of red wine found in Portugal. Portugal is known for its port wines but they also make red wine in the Douro Valley.
This wine is affordable and has a bold flavor despite being a soft wine. It surprised the writer.
Col di Sasso
Cabernet Sauvignon is a popular red wine from Italy called. It has a strong taste but is not too bitter. It tastes like cherries and is easy to enjoy.
Montecillo Rioja Crianza
This wine called Montecillo Rioja Crianza has a great taste of dark cherries and berries. I’m not lying, these flavors stand out and that’s why it’s on my list of favorite wines.
Sokol Blosser Rose From Pinot Noir
Sokol Blosser Winery is my authentic place to get wine. They have a wine called Rose of Pinot Noir which I think is the best one they make.
It has a fruity and delicious taste and goes well with meals during summer. I suggest trying it with grilled fruit to taste its amazing flavors.
Kentia Albariño
The northwest corner of Spain has a great wine region called Galicia. Kentia Albariño is perfect wine for a warm summer evening because of its fruity taste. This wine goes well with a seafood or cheese platter.
French and Spanish Wines
American and Italian wines are easy to identify by the grape on the label. But for French and Spanish wines the region is more important than the grape.
You need to know which grapes are grown in those regions.
For example, Tempranillo is the dominant grape in La Rioja, Spain, which is often blended with Garnacha to make the wine.
Pinot Noir is a popular grape from the Burgundy region of France.
The Cotes du Rhone region in France has around 22 grape varieties mixed to create their famous wines.
This list is not about everything you know but it’s a start. Each wine is unique because of the climate, weather and winemaker.
Try different wines from different regions to find your favorite. You may like Merlot more than Pinot Noir, and that’s okay. There is nothing like right or wrong in it when you talk about wines.
Wine on the Mediterranean Diet is it safe?
While reading this Mediterranean Diet wine guide the answer is Yes, you can include red wine into your Mediterranean diet as long as you enjoy it but don’t forget to use it in limit.
Stick to one glass per day. The wine world can be overwhelming and exclusive but this guide aims to simplify things and provide an overview of Mediterranean wines.
Wine is meant to be enjoyed by everyone and it pairs perfectly with a delicious meal on the Mediterranean Diet.
Interested in learning more about the Mediterranean Diet wine guide?
🌟 Hi ! I’m Christy Anna, your go-to content writer and product reviewer with 8 years of experience in the dynamic world of diet, nutrition and overall health and wellness.
My passion for helping individuals achieve their weight loss goals stems from a deep understanding of the transformative power of a balanced lifestyle. Over the years I’ve dedicated myself to researching, testing and sharing insights on the most effective strategies for a healthier & happier you.