Eating like the locals

The Andalusian Diet: How Marbella’s Locals Eat & Stay so Healthy!

If you’ve ever wandered through the sun-drenched streets of places like Marbella, Málaga or anywhere down this way really, you’ve probably noticed that despite the locals seem to indulge in fried fish, rich meats, chips, donuts, wine & more – somehow, they remain enviably healthy. How is it possible?

Welcome to the Andalusian diet, a perfect blend of fresh ingredients, traditional cooking methods, and the ability to turn simple  foods into pleasure.

Tapas: Small Plates, Big Flavour

Tapas are the backbone of Andalusian cuisine, and in these southern regions they come in an irresistible variety. Here are a few staples you shouldn’t miss:

• Boquerones en Vinagre – Fresh anchovies marinated in vinegar, garlic, and olive oil, packed with Omega-3s and bursting with Mediterranean flavour.
• Gambas al Pil-Pil – Prawns sizzling in garlic, olive oil, and chili, an antioxidant-rich dish perfect for seafood lovers.
• Ensaladilla Rusa – A creamy potato salad with tuna, peas, and mayonnaise, often enjoyed with a cold beer.
• Albóndigas en Salsa – Spanish meatballs served in a rich tomato or almond sauce.
• Pimientos de Padrón – Small green peppers fried in olive oil and sprinkled with sea salt; a simple but addictive snack.

Signature Dishes of Málaga

Beyond tapas, Marbella has a long list of beloved dishes that make up the local diet:

• Espetos de Sardinas – Sardines skewered and grilled over an open flame on the beach, a simple dish that’s high in protein and omega-3 fatty acids.
• Porra Antequerana – A thicker cousin of gazpacho, made with tomatoes, garlic, bread, olive oil, and hard-boiled eggs.
• Ajoblanco – A cold almond soup with garlic and grapes, dating back to Moorish times and loaded with healthy fats.
• Fritura Malagueña – A mix of lightly battered and fried seafood, often including squid, anchovies, and prawns.
• Rabo de Toro – A rich oxtail stew slow-cooked to perfection in red wine, onions, and spices.

The Churros Conundrum

No discussion of the food scene here would be complete without churros. Crispy, golden, and served with thick, velvety chocolate, they’re the ultimate guilty pleasure… and yet, despite the sugar and deep-frying, locals still manage to stay healthy – probably because churros are enjoyed in moderation, often as part of a lively social ritual rather than a daily habit.

Thin of them as sticks of sugar & salt covered donuts, dipped in full-fat chocolate, yes certainly one of our favourites here. 

Health Benefits: A Paradox Explained

Despite the generous use of olive oil, fried seafood, and meat-heavy stews, Andalusians consistently rank among the healthiest populations in Europe and that Spain has one of the lowest rates of heart disease and obesity, largely thanks to the Mediterranean diet. Consider these statistics:

• Spain has one of the highest life expectancies in the world (over 83 years on average).
• The Mediterranean diet, rich in olive oil, seafood, nuts, and fresh vegetables, is linked to lower rates of heart disease, diabetes, and obesity.
• Studies found that a Mediterranean diet reduces the risk of cardiovascular disease by 30% compared to a standard low-fat diet.

And Yet… The Wine Flows Freely

Here’s where things get interesting. 

Wine, particularly red wine, is a staple of Andalusian dining, often enjoyed with lunch, dinner, and sometimes in between. Yet, unlike in some cultures where alcohol is overconsumed in isolation, wine here is sipped slowly, alongside food, conversation, and laughter. Also let’s not forget the long walks on the beach and midday siestas that help balance everything out.

So How?

What’s the secret of the Andalusian diet? It’s not just the fresh seafood in the huge paella, the golden olive oil, or even the churros dipped in chocolate – it’s the lifestyle.

Meals are social, the Spanish are always talking about the food, before, while cooking or during eating – they’re strongly opinionated on what’s right or best. Furthermore, the food is fresh, and indulgence is balanced with movement and relaxation… So next time you’re in Marbella, don’t just eat like a local live like one… and yes, pour yourself that glass of Rioja while you’re at it.