Mediterranean Diet: Keto-Friendly Or Not?

The Mediterranean diet and the keto diet are two popular eating patterns that have been studied for their potential health benefits. Both diets are often used by people looking to lose weight, improve heart health, and boost energy levels. While the Mediterranean diet is mostly plant-based and focuses on vegetables, legumes, fruits, whole grains, and olive oil, the keto diet is high-fat, moderate-protein, and very low-carb, aiming to induce ketosis for fat loss. The Mediterranean keto diet combines aspects of both diets, emphasising clean eating and including fish, olive oil, low-carb veggies, and moderate amounts of red wine.

Mediterranean keto diet: what is it?

The Mediterranean keto diet combines the health benefits of the traditional Mediterranean diet and the ketogenic (keto) diet. It is a way of eating that can be more comfortable and sustainable than a typical keto diet.

The Mediterranean Diet

The Mediterranean diet is based on the traditional eating patterns of countries like Italy, Spain, and Greece. It was first defined by physiologist Ancel Keys in the 1960s. This diet includes whole grains, legumes, fruits, vegetables, beans, healthy fats, moderate amounts of poultry, fish, eggs, and dairy, and limited amounts of red and processed meats, added sugars, and processed foods. It is associated with a reduced risk of heart disease, stroke, type 2 diabetes, breast cancer, and depression.

The Keto Diet

The keto diet, introduced in 1921 as an epilepsy treatment, is a low-carb, high-fat diet. It involves drastically reducing carbohydrate intake to less than 50 grams per day, increasing fat consumption, and consuming adequate protein. This diet is designed to induce ketosis, a metabolic state where the body uses fat instead of sugar for fuel. The keto diet is known for its weight loss benefits and has been studied for its potential effects on cognitive health, diabetes, inflammation, and more.

Combining the Two

The Mediterranean keto diet takes the staples of the traditional Mediterranean diet and adapts them to fit the keto diet's macronutrient ratios. This means focusing on fish, seafood, olive oil, low-carb vegetables, and full-fat dairy, with moderate consumption of red wine. By combining the two approaches, followers can potentially gain the health benefits of both, including improved heart health, blood sugar management, and brain function.

Downsides

While the Mediterranean keto diet may offer health benefits, it is more restrictive than a standard whole foods keto diet, as it eliminates or significantly reduces certain meats, butter, and other sources of saturated fat. Additionally, the keto diet, in general, can be challenging to follow due to its restrictive nature and potential side effects like the "keto flu."

Mediterranean keto diet: health benefits

The Mediterranean keto diet combines the health benefits of the traditional Mediterranean diet with the advantages of ketosis. This diet is a good option for those who want to experience the benefits of the Mediterranean diet, such as improved heart health, while also reaping the rewards of ketosis, including enhanced brain function and reduced insulin resistance.

Heart Health

The Mediterranean keto diet has been shown to improve several important biomarkers for overall health, such as cholesterol, triglycerides, blood sugar, and blood pressure levels. The Mediterranean diet is well-known for its ability to support heart health, and the keto diet has been found to improve several common health conditions that the traditional Mediterranean diet cannot match.

Weight Loss

The Mediterranean keto diet has been shown to aid weight loss. A study of 31 obese people on a 12-week "Spanish Ketogenic Mediterranean diet" of fish, olive oil, vegetables, and red wine lost an average of 31 pounds. They also saw improvements in blood pressure, blood glucose, triglycerides, and cholesterol levels.

Brain Function and Insulin Sensitivity

Both the Mediterranean and keto diets have been studied for their ability to enhance brain health. The ketone bodies produced on a keto diet have neuroprotective properties and are being studied for their ability to protect against conditions like Alzheimer's disease. The Mediterranean diet has also been linked to improved brain function and memory, as well as a reduction in symptoms of depression in older adults.

Additionally, both diets may help support insulin sensitivity. A study found that both a Mediterranean diet and a low-carb diet were similarly effective at reducing insulin resistance, a condition that impairs the body's ability to regulate blood sugar levels.

Other Benefits

The Mediterranean keto diet has been shown to decrease inflammation, optimise cholesterol levels, and reduce the risk of chronic diseases. It may also help to reduce the incidence of cardiovascular disease and provide the unique benefits of ketosis and carb restriction.

Downsides

The Mediterranean keto diet is more restrictive than a standard whole foods keto diet or the traditional Mediterranean diet. It may be challenging for those who want to experiment with a keto diet but are concerned about cholesterol levels, as it involves consuming more unsaturated fats and less saturated fat from animal foods.

Mediterranean keto diet: food list

The Mediterranean keto diet combines the health benefits of the ketogenic diet and the Mediterranean diet. This diet is a good option for those who want to experience the benefits of the Mediterranean diet, such as lower risks of certain cancers, heart disease, and type 2 diabetes, while also reaping the advantages of the keto diet, such as improved blood sugar and cholesterol levels, and brain health.

Proteins

• All kinds of fish, seafood, poultry, and eggs.
• Red meat in moderation.

Fats

Olive oil, avocado oil, coconut oil, MCT oil, and dairy in moderation.

Non-starchy vegetables

Salad greens, broccoli, cauliflower, tomatoes, zucchini, and other low-carb veggies.

Low-carb fruits

Avocado, strawberries, blueberries, lemons, cantaloupe, olives, and tomatoes.

Herbs and spices

Black pepper, chili powder, paprika, garlic, paprika, cumin, cinnamon, oregano, coriander, anise, Spanish saffron, and mint.

Nuts and seeds

Almonds, walnuts, hazelnuts, pistachios, macadamia nuts, brazil nuts, pecans, flaxseeds, and chia seeds.

Sweeteners

Stevia, monk fruit, and other keto-friendly sweeteners.

Mediterranean keto diet: meal plan

The Mediterranean keto diet combines the health benefits of the ketogenic diet and the Mediterranean diet. It is a way of eating that can be more comfortable and sustainable than a typical keto diet.

A keto Mediterranean diet is full of staples that are considered healthy, like olive oil, fish, red wine, fresh cheese, yoghurt, and low-carb veggies. It still provides the powerful metabolic benefits of restricting carbs and running on ketones.

• Greek keto frittata with healthy fats from eggs, plain full-fat yoghurt, feta and mozzarella cheese, and olive oil. Add pepper, fresh oregano, basil, zucchini, and a modest amount of diced tomatoes.
• Five-minute Mediterranean keto bacon lettuce wraps with bacon, avocado, labneh (Middle Eastern cheese from strained full-fat yoghurt), mayonnaise (olive oil-based), fresh basil, lemon juice, salt, and pepper.
• Salmon with olive oil, fresh rosemary, salt, and pepper.
• Lamb chops with butter, garlic, and rosemary.
• Pork meatballs with blueberries.
• Garlic butter shrimp and zucchini noodles.
• Almond flour pancakes with a Brussels sprouts salad with almonds and parmesan cheese.
• Crab salad with crab meat, salad greens, feta cheese, and tomatoes.

Key Principles of the Mediterranean Keto Diet

• Restrict carbs to promote ketosis.
• Eat plenty of monounsaturated and polyunsaturated fats.
• Get most of your carbs from keto-friendly vegetables.
• Use fish, seafood, poultry, and eggs as your primary protein sources.
• Adjust your protein and fat intake based on your goals.

Benefits of the Mediterranean Keto Diet

• Promotes weight loss.
• Manages blood sugar levels.
• Emphasises clean eating.
• Improves cholesterol levels.
• Helps with cognition and brain health.

Mediterranean keto diet: who is it best for?

The Mediterranean keto diet combines the health benefits of the ketogenic (keto) diet and the Mediterranean diet. It includes staples such as olive oil, fish, red wine, and low-carb veggies, while still providing the metabolic benefits of restricting carbs and running on ketones.

The Mediterranean diet is based on the traditional diet patterns of countries like Italy, Spain, and Greece. It includes vegetables, grains, beans, fruit, and fish, with moderate consumption of red wine and dairy. It is high in carbohydrates, low to moderate in protein, and low in fat.

The keto diet is a low-carb, high-fat way of eating. It involves limiting carbohydrates to less than 50 grams per day and increasing healthy fat consumption to enter ketosis, a metabolic state in which the body uses fat for fuel instead of sugar.

Benefits of the Mediterranean Keto Diet

The Mediterranean keto diet has been shown to have several health benefits, including:

• Weight loss: This diet can lead to a significant reduction in body weight safely.
• Blood sugar management: The low-carb aspect of the diet helps control blood glucose levels, which is beneficial for people with diabetes.
• Improved cholesterol levels: The presence of monounsaturated fats in olive oil, nuts, and avocados may raise HDL cholesterol, known as good cholesterol.
• Brain health: Both the keto and Mediterranean diets have been shown to improve brain function. The combination of the two diets provides an array of brain benefits due to the antioxidant effect of ketones, micronutrients in unprocessed foods, and healthy fats.

Who Would Benefit Most from the Mediterranean Keto Diet?

The Mediterranean keto diet may be best for individuals who:

• Experience unhealthy increases in blood cholesterol levels after following a standard keto diet.
• Need to improve multiple biomarkers, such as HDL, LDL, blood pressure, blood sugar, insulin, and body fat levels.
• Want to experience the benefits of the Mediterranean diet, carb restriction, and ketosis.

However, it is important to note that there is limited research on how this diet affects different populations, and individual responses may vary. Additionally, the Mediterranean keto diet is more restrictive than a standard keto diet, so it may be challenging for some people to follow.

Frequently asked questions