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. The Mediterranean diet is based on the traditional dietary patterns of countries like Italy, Spain, and Greece, and was first defined by physiologist Ancel Keys in the 1960s. On the other hand, the keto diet, introduced in 1921 as a treatment for epilepsy, has gained popularity among the general population in recent decades. While the Mediterranean diet is mostly plant-based and includes a variety of green vegetables, legumes, fruits, and whole grains, the keto diet is high-fat, moderate-protein, and very low-carb. So, is it possible to combine the two?

Combining keto and Mediterranean diets

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.

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

How to Combine Keto and Mediterranean Diets

Combining keto with a Mediterranean diet plan is simple. Just take the Mediterranean diet and remove the carbs. This means that whole grains, beans, and root vegetables are out, but olive oil and fish are in. You can also eat leafy greens, cruciferous vegetables, eggs, poultry, and (if tolerated) dairy.

Benefits of Combining Keto and Mediterranean Diets

The Mediterranean keto diet has been shown to support better health in many ways. These advantages are backed by studies on the diet itself and separate topics like carb reduction, avoiding processed foods, and healthy fat consumption.

Promotes Weight Loss

The Mediterranean keto diet can lead to a significant reduction in body weight safely. In a 2008 study, researchers placed overweight subjects on a "Spanish Ketogenic Mediterranean Diet" (SKMD) where they consumed virgin olive oil, green vegetables, and different types of fish as their main protein source. The results showed that within a matter of 12 weeks, participants lost an average of 14.14 kg.

Manages Blood Sugar Levels

People with diabetes and those trying to keep their blood glucose under control can benefit from the keto diet. The same goes for a Mediterranean version of keto since it retains the low-carb aspect of the diet, which is essential for blood sugar management.

Emphasizes Eating Clean

A keto Mediterranean diet emphasizes clean eating. All your calories should come from high-quality whole foods like fish, seafood, low-carb vegetables, and olive oil. Choosing real foods over highly processed foods helps you avoid sugar and additives that cause inflammation, weight gain, obesity, hypertension, Type 2 Diabetes, cancer, and a higher risk of all-cause mortality.

Improves Cholesterol Levels

Optimizing your cholesterol numbers becomes easier with a keto Mediterranean meal plan. This is due to the presence of monounsaturated fats in olive oil, nuts, and avocados, which may raise high-density lipoprotein (HDL) known as good cholesterol. The very low-carb nature of this diet also reduces triglyceride levels. This combination of high HDL and low triglycerides lowers your risk of heart disease.

Helps with Cognition and Brain Health

Studies show that both the keto and Mediterranean diets improve brain function. When done together, they provide an array of brain benefits, thanks to the antioxidant effect of ketones, micronutrients in unprocessed foods, and healthy fats.

Downsides of Combining Keto and Mediterranean Diets

While the Mediterranean keto diet offers plenty of food options and health benefits, it is significantly more restrictive than a standard whole foods keto diet. If keto already seems restrictive, then eliminating certain meats, butter, and other sources of saturated fat may be challenging.

Mediterranean keto diet food list

The Mediterranean keto diet combines the health benefits of the ketogenic diet and the Mediterranean diet. It focuses on clean eating, including fish, olive oil, low-carb veggies, and moderate amounts of red wine.

Proteins

• All kinds of fish
• Seafood
• Poultry
• Eggs
• Red meat in moderation

Fats

• Olive oil
• Avocado oil
• Coconut oil
• MCT oil
• Dairy in moderation

Non-starchy vegetables

• Salad greens
• Broccoli
• Cauliflower
• Tomatoes
• Zucchini

Low-carb fruits

• Avocado
• Strawberries
• Blueberries
• Lemons
• Cantaloupe

Herbs and spices

• Black pepper
• Chili powder
• Paprika
• Garlic

Nuts and seeds

• Almonds
• Walnuts
• Hazelnuts
• Pistachios
• Macadamias
• Walnuts
• Sunflower seeds
• Pumpkin seeds
• Sesame seeds

Sweeteners

• Stevia
• Monk fruit
• Other keto-friendly sweeteners

Benefits of the Mediterranean keto diet

The Mediterranean keto diet combines the core tenets of a Mediterranean diet and lifestyle with the carb restriction of keto. Here are some of the benefits of the Mediterranean keto diet:

Weight Loss

The Mediterranean keto diet can lead to significant weight loss. A 2019 review found that the keto diet can help control blood sugar and improve insulin sensitivity, which aids weight loss. A 2021 article in the *Current Opinions in Clinical Nutrition and Metabolic Care* concluded that the keto diet can suppress ghrelin, a hormone that makes people hungry.

Blood Sugar Management

The Mediterranean keto diet can help stabilise blood sugar levels. Research shows that the keto diet can improve blood sugar management and may be associated with a lower risk of developing type 2 diabetes.

Heart Health

The Mediterranean keto diet may be beneficial for heart health. A 2019 *Nutrients* review found that the Mediterranean diet is associated with a reduced risk of cardiovascular disease, diabetes, some cancers, depression and cognitive decline. A 2008 study by researchers from Spain found that a Spanish Ketogenic Mediterranean diet resulted in significant decreases in body fat, blood pressure, glucose, and triglycerides.

Brain Function

The Mediterranean keto diet may support brain health. The ketones produced on a keto diet may have neuroprotective properties and are being studied for their ability to protect against conditions like Alzheimer's disease.

Inflammation

A diet high in omega-3 fatty acids, antioxidants and polyphenols—such as the Mediterranean keto diet—helps decrease chronic inflammation, and lower levels of inflammation are correlated with lower rates of obesity, heart disease, cancer and diabetes.

How to do the keto Mediterranean diet

The Mediterranean keto diet combines the health benefits of the Mediterranean diet with the weight loss benefits of the keto diet. The Mediterranean keto diet is less restrictive than a standard keto diet, which can be off-putting to some, and is also more sustainable.

The Mediterranean keto diet is a whole foods keto diet with a focus on fish, olive oil, and red wine. It is a low-carb, high-fat way of eating. Carbohydrate intake is limited to less than 50 grams per day, and calories are not restricted.

• No calorie restriction
• Fish and seafood as the primary source of protein and animal fat
• Olive oil as the primary source of added fat
• Green vegetables and salads as the main source of carbohydrates
• Enjoy around 1-2 cups (200-400ml) of red wine per day
• Keto Mediterranean fish soup
• Keto sardine and broccoli tray bake
• Low-carb Spanish Basque calamari stew
• Mediterranean keto Greek keto frittata
• Five-minute Mediterranean keto bacon lettuce wraps
• Salmon with olive oil, fresh rosemary, salt, and pepper
• Decadent lamb chops

Who should try the keto Mediterranean diet?

The keto Mediterranean 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. It is rich in staples such as olive oil, fish, red wine, fresh cheese, yoghurt, and low-carb vegetables.

The keto Mediterranean diet may be a good fit for you if you are looking for a less restrictive diet that still provides the benefits of ketosis. It may also be a good option if you are concerned about cholesterol levels on keto or simply want to experiment with a new diet.

This diet may also be worth trying if you want to experience the benefits of the Mediterranean diet, carb restriction, and ketosis all at once. It is a good option for those who want to improve multiple health biomarkers, as the diet has been shown to increase HDL, decrease LDL, and significantly reduce blood pressure, blood sugar, insulin, and body fat levels.

Additionally, if you are looking for a heart-healthy diet, the keto Mediterranean diet may be a good choice. It has been linked to a reduced risk of heart disease, lower cholesterol levels, and improved cardiovascular health.

However, it is important to note that the keto Mediterranean diet is more restrictive than a standard whole foods keto diet. It eliminates certain meats, butter, and other sources of saturated fat. Therefore, if you are already finding keto restrictive, this diet may not be the best option for you.

Before starting any new diet, it is always recommended to consult with a healthcare professional or a registered nutritionist to ensure it is safe and suitable for your individual needs and health goals.

Frequently asked questions