Best After Lunch Drink for the Mediterranean Diet

The Mediterranean diet is regularly cited as one of the leading ways of eating, and most of that credit goes to what’s on the plate: oily fish, olive oil, leafy greens, whole grains, and a handful of nuts. But what’s in the glass also matters, and that starts with understanding how drinks are traditionally enjoyed in the Mediterranean.

Instead of our typical takeaway cup with a lid, Mediterranean locals tend to take a break and truly savor their post-lunch sip. “The afternoon drinks ritual is a lesson in mindfulness that helps calm the stresses of the day and sets the tone for the evening ahead,” says Carolyn O’Neil, MS, RDN.

Tea is a drink regularly enjoyed in the Mediterranean after lunch. It’s a beneficial drink that you can incorporate into your own afternoon ritual. Here’s why dietitians think a cup of tea after lunch is a tradition to embrace.

Supports the same heart health benefits as the Mediterranean diet

Cardiovascular protection is the flagship benefit of the Mediterranean diet and tea seems to strengthen it. A meta-analysis of nearly 2 million people found that those who drank the most tea had a lower risk of dying from cardiovascular disease than those who drank the least.

A similar study of green tea found a protective association with coronary heart disease risk, with the greatest benefit occurring at around 2 to 3 cups per day.

Both black tea and green tea contain natural compounds called polyphenols, including flavonoids and catechins, which are credited with the benefits of tea. Since both can support heart health, choosing between them depends on what you prefer and your caffeine tolerance.

Black tea contains almost twice as much caffeine as green tea, although actual levels depend heavily on steeping time and temperature., , . Matcha is another great choice. But because it’s made from concentrated powdered green tea leaves, the caffeine content is higher (along with the beneficial compounds).

May help protect your brain

Tea has been shown to positively affect alertness, attention, and mood, but its benefits may also extend to long-term brain health.

Tea and coffee are often studied together, and both have been linked to a lower risk of cognitive impairment. “Tea and coffee are also social drinks and are best enjoyed in the company of others to truly honor the spirit of the Mediterranean way of life,” says RDN MPP Kelly LeBlanc.

A meta-analysis found that tea consumption was associated with an 11% reduction in the risk of cognitive impairment for each additional cup per day, while the protective effect of coffee peaked at around 2.5 cups per day. More recent analysis revealed a similar trend. Dementia risk decreased as tea consumption increased, while coffee risk was lowest at 2 to 3 cups per day, but increased again with higher consumptions.

Additional evidence comes from a study on the “green” Mediterranean diet that included 3 to 4 cups of green tea per day. People following this polyphenol-rich diet experienced less age-related brain shrinkage, although green tea is only part of the Green-MED diet. It also included nuts and reduced and processed red meat.

Offers gentle help for digestion and gut health

A midday cup of tea can also benefit digestion and gut health. Studies suggest that the range of polyphenols found in tea helps diversify the beneficial bacteria in the gut microbiome.,

Beyond black and green tea, mint tea is a popular choice in the Mediterranean and can be a calming after-lunch choice. Mint has a long history in Mediterranean cuisines, where it is used in everything from salads and sauces to drinks.

“Hot mint tea is a soothing and comforting digestive to sip at the end of a midday meal,” says Michelle Dudash, RDN. People who feel lethargic or bloated after lunch will especially enjoy mint tea, she says.

Mint tea is found throughout the Mediterranean, Middle East and North Africa, but its meaning is different depending on where you are. Sometimes it’s mint (usually spearmint or peppermint) infused with tea leaves, and sometimes it’s mint alone, with no tea at all.

Since mint leaves are naturally caffeine-free, Dudash notes that they offer an alternative to black and green tea for anyone who wants to follow the ritual without the stimulant.

Peppermint contains menthol, which can aid digestion after meals. Research on peppermint oil, not peppermint tea specifically, has found antispasmodic effects on the digestive tract, which may explain why peppermint is traditionally used to relieve digestive discomfort.

Other Drinks to Try for the Mediterranean Diet

Tea may be a standout post-lunch choice, but the Mediterranean diet’s approach to drinks is broader than any single drink. A few other options worth incorporating into your routine.

• Water. Still or sparkling, plain or with citrus fruits, water is the drink represented on the Mediterranean diet pyramid and is LeBlanc’s first choice. “Overall, the Mediterranean diet is one in which calories are consumed, not so much swallowed, and where simple meals are accompanied by the simplest of all drinks: water,” she says.
• Hibiscus tea. Technically not made from tea leaves, hibiscus tea is a tangy herbal infusion. Popular in Egypt and North Africa, hibiscus tea is enjoyed as a daily refreshment and as a remedy for high blood pressure, and some clinical evidence supports this link.
• Herbal teas. Other caffeine-free herbal teas popular throughout the Mediterranean include chamomile, sage, fennel, lemon verbena, oregano and other herbs. Herbal infusions, also called herbal teas, are now widely available, prepackaged in tea bags and in bulk.
• Coffee or espresso. Traditionally enjoyed in small, large quantities in Mediterranean countries, coffee shares some of the same polyphenol benefits as tea when consumed without excess sugar or creamer. Stick to decaf in the afternoon to help you sleep better.

Our expert opinion

The benefits of the Mediterranean diet don’t stop at the plate, and tea is an easy way to extend its benefits to what you drink. Some studies suggest that tea may benefit the heart, brain and intestines, but the evidence is still developing. Still, taking a break with a cup of hot or iced tea, black, green, mint or hibiscus, is a pleasant way to end a day Mediterranean style and an easy way to avoid soda and other sugary drinks.