The Caribbean Diet Explained


It’s that time again: the first month of a new year and plenty of mindful resolutions are made. The most popular is losing weight, which is no wonder, given the over indulgence of the holiday season. One diet plan that seems to be all the rage nowadays is the Caribbean diet, which seems primed to eclipse other weight loss methods in terms of popularity.

If you are ready to focus on feeling healthier and losing a few pounds, but confused about whether the Caribbean diet is for you, then read on for more information.

What Is It?

First things first, you’re probably wondering what exactly this diet entails. The Caribbean diet is renowned for being heavy on fresh vegetables and fruits, and plenty of seafood. While rich stews are a hallmark of the traditional diet, the flavors come primarily from an essential mix of spices and broths that are not heavy on the calories. Therefore, the Caribbean diet bears the skeletal basis for a healthy, and delicious weight loss plan without changing the original cuisine too much.

Furthermore, it is a diet heavy on vegetable-based protein, offered by such classics as beans and rice, and a variety of legumes low in saturated fat and calories. Also, sodium levels are not terribly high as the flavor is derived primarily from different spice blends as opposed to salt, making it an excellent way to eat more healthfully in general.


The various cultural influences that have molded the Caribbean throughout the years have left their mark on the region’s food. Each ethnic group in the Caribbean—from the native Tano and Arawak to African slaves and European colonizers—has contributed to the region’s diverse culinary legacy.

The Pros

The Caribbean diet features flavorful items that happen to be low in calories. Grilled and broiled fish or seafood is very light, and the sides of vegetables, beans, and other healthy legumes means that you will find yourself full faster and for longer. You won’t feel hungry an hour or two later, which is a definite plus when you’re on a weight loss plan. Given the long culinary history of foods based in this region, there will be enough diversity and a wide array of recipes to keep you from feeling bored, which is always important. It is recommended that people who are not used to cooking, or aren’t well-versed in a particular cuisine to read up on details to help them figure out how to embark on this new diet. Rest assured, while Caribbean cuisine might seem out of your purview at the moment, there are plenty of resources available to help you figure things out in no time.

The Cons

Like everything else, there are some cons to the diet. If you follow its traditional iteration to a “T,” then you will find a ton of fried food heavy on the batter. This, of course, does not help anyone on their weight loss journey since it results in foods high in fat and cholesterol. So, if you are determined to lose weight on this specific diet, you must be willing to fine tune things and prioritize the heart healthy foods in all your meal planning. Also, it might be near impossible to follow this diet if you are allergic to shellfish, so beware.

Balancing Things Out

The idea of balance is integral to the Caribbean diet – eat too much of one staple and you are bound to either gain weight or bring onto yourself a period of mercury poisoning by eating far too much seafood. Always rely on the old-fashioned rule of thumb that applies to all diets: eat more protein, and minimize your portion of starches such as rice. This way, you will feel full without overeating.

Health Benefits

It is interesting that so few nutritionists discuss the Caribbean diet when there is so much discussion of the Mediterranean, Keto, and Atkins diets. Foods from Jamaica, Haiti, Barbados, Trinidad & Tobago, and other countries are flavorful and contain few processed grains and unhealthy fats. The Caribbean diet is largely composed of plant-based foods such as fruits, vegetables, and seafood.

Fruits and vegetable

The fruits and vegetables that grow naturally in this area are loaded with health advantages, whether raw or cooked. Among the many Caribbean food staples that offer a wide variety of nutrients include coconut, chayote, callaloo, yucca, papaya, and plantains. These veggies are combined with spices in the stews that make up many well-known Caribbean recipes, giving them a strong and full texture without being calorie-dense.


The Caribbean diet’s preference for spices over salt is one of the reasons it is so healthy. Foods are flavorful and can be altered to suit the cook’s preferences. Allspice/pimento, ginger, cinnamon, nutmeg, cloves, garlic, and paprika should be included in your spice collection. Your palate will be delighted by these pleasant tastes.

Lean Protein

While many meals use pork and beef, the Caribbean diet mostly relies on seafood and legumes as a source of protein. In several meals throughout this region, fish, crab, conch, lentils, black-eyed peas, and other legumes are used. A stew that has all the components of Caribbean cuisine is known as a “cook-up” dish because it is made by skilled Caribbean cooks by combining protein, veggies, spices, and rice with coconut milk.

Be mindful of the additional sodium and red meats you consume, which can contribute to heart disease and high blood pressure, as with any diet plan you start to follow.

Sample Meal Plan

If you are curious to know what a day on this diet looks like, then here’s a brief sample:

For breakfast, you can have some non-fat yogurt with fruit, in addition to a scrambled egg. For lunch, you can have that delicious staple of Caribbean food, black bean soup alongside a salad. Dinner, you can have either paella or broiled tilapia with roasted veggies and a bit of rice. Finally, for dessert, fruit or a bit of sorbet will do just perfectly.

As you can see, this diet can be rather diverse and mostly it just minimizes the amount of empty calories you digest. Weight loss is an uphill battle, and it can make things incredibly difficult. However, the key is to find a diet plan that works well for your body type and is low on empty carbs. The Caribbean diet is high in lean protein and healthy fats, which might make it something you’re more likely to stick through as you try to lose weight.

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