BEANS..

The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats.  It's based on the traditional diets of people living around the Mediterranean Sea and focuses on foods like vegetables, fruits, whole grains, beans, nuts, olive oil, and fish. 

It also includes moderate amounts of dairy, poultry, eggs, and red wine.
Olive oil is a staple, used for cooking and as a healthy fat.  Cheese, yogurt, and seafood are included in moderate portions.

Beans are often referred to as a miracle food due to their high nutritional value and numerous health benefits. They are a great source of plant-based protein, fiber, and essential vitamins and minerals. 

These nutrients contribute to various health advantages, including blood sugar control, gut health improvement, and reduced risk of chronic diseases like heart disease and diabetes. 

The diet prioritizes a wide variety of vegetables, fruits, whole grains, beans, lentils, nuts, and seeds.

Red meat is consumed infrequently and in smaller portions.