Plant-Based Vs. Mediterranean: Which Diet Is Superior?

The Mediterranean diet and plant-based diets are two popular eating plans that have been well-studied for their potential health benefits. The Mediterranean diet is based on the traditional eating patterns of people in Mediterranean countries like Greece, Spain, and Italy, and is known for promoting a variety of flavorful and nutritious foods. On the other hand, plant-based diets, including vegan diets, encourage a wide range of plant-based foods and are associated with health and environmental benefits. While there are similarities between these two diets, there are also some key differences.

The Mediterranean diet includes a variety of plant-based foods such as fruits, vegetables, nuts, seeds, legumes, whole grains, and olive oil. It also permits animal products in moderation, including poultry, eggs, dairy, and seafood, while red meat and processed meat are consumed occasionally. In contrast, plant-based diets eliminate all animal products, including meat, dairy, honey, gelatin, and butter, and focus on a wider variety of whole foods.

Both diets emphasize plant-based foods and have been linked to improved health outcomes, including weight loss, better heart health, and blood sugar control. However, there are some differences in their effectiveness. Some studies suggest that plant-based diets may be more effective for weight loss, while the Mediterranean diet has been extensively studied for its positive effects on heart health and overall well-being. Additionally, plant-based diets may be more restrictive and challenging to follow long-term.

When choosing between the two, it is important to consider your goals and preferences. The Mediterranean diet offers a flexible set of guidelines, while plant-based diets can be more restrictive and require careful planning to ensure nutritional needs are met. Ultimately, both diets can be nutritious and offer potential health benefits, but the best choice depends on individual needs and preferences.

Weight loss

A low-fat vegan diet may be more effective for weight loss than the Mediterranean diet, according to some studies. The Mediterranean diet did not cause any significant changes in weight, while a vegan diet resulted in an average weight loss of 13 pounds over 16 weeks.

The Physicians Committee for Responsible Medicine conducted a study in 2019, comparing the weight loss outcomes of a low-fat vegan diet to a Mediterranean diet. The study found that the vegan diet group lost an average of 13 pounds, while the Mediterranean diet group showed no changes in body weight.

Another study, published in the Journal of the American College of Nutrition, also compared the two diets and found that the vegan diet was more effective for weight loss and body composition. Over 16 weeks, participants on the vegan diet lost an average of 6 kilograms (13 pounds), while those on the Mediterranean diet showed no mean change.

The vegan diet's weight loss benefits may be due to a reduction in calorie intake, an increase in fibre intake, and a decrease in fat and saturated fat consumption.

It is worth noting that the vegan diet is more restrictive and may be harder to stick to in the long term. It also requires careful planning to ensure nutritional needs are met.

Heart health

Both the Mediterranean and plant-based diets have been associated with improved heart health. However, there are some key differences between the two diets and their impact on cardiovascular health.

The Mediterranean diet is based on the traditional eating patterns of countries like Greece, Italy, and Spain, which typically include a variety of plant-based foods as well as moderate amounts of animal products. This diet has been studied extensively for its ability to improve heart health and protect against heart disease and stroke. It is particularly effective at reducing levels of "bad" LDL cholesterol and is associated with a lower risk of death from heart disease.

On the other hand, a plant-based diet eliminates all animal products and focuses primarily on vegetables, fruits, whole grains, legumes, nuts, and healthy oils. This diet has also been shown to promote heart health by lowering blood pressure and cholesterol levels, both of which are risk factors for heart disease. Additionally, a plant-based diet can help to reverse coronary artery disease (CAD).

When it comes to heart health, the inclusion of animal products in the Mediterranean diet may be a point of concern for some. Animal products, such as meat, cheese, and eggs, are high in cholesterol and saturated fat, which can contribute to plaque buildup in the arteries, leading to an increased risk of heart disease. In contrast, plant-based diets contain no dietary cholesterol, very little saturated fat, and an abundance of fibre, which helps to lower cholesterol and blood pressure.

Research supports the benefits of both diets for heart health. One study compared the effects of the Mediterranean and plant-based diets on cardiovascular health. The plant-based diet led to greater reductions in total and LDL cholesterol levels, while the Mediterranean diet was more effective at reducing blood pressure levels. Another small study found that the plant-based diet reduced total cholesterol levels, while the Mediterranean diet improved the function of the small blood vessels of the heart, indicating a reduced risk of heart disease.

It is worth noting that the quality of plant foods and the types of animal products included in the diet also play a significant role in heart health. For example, a diet that includes mostly healthy plant-based foods, such as whole grains, fruits, and vegetables, is more beneficial than a plant-based diet high in processed plant foods, such as white rice and white bread. Similarly, the Mediterranean diet recommends fish over red meat, as the latter is associated with an increased risk of heart disease and other chronic diseases.

In conclusion, both the Mediterranean and plant-based diets offer significant heart health benefits. However, a well-planned plant-based diet that focuses on a variety of healthy plant foods may provide additional advantages due to the absence of animal products and their associated cholesterol and saturated fat content. Ultimately, the best diet for heart health is one that is high in vegetables, non-processed whole foods, and low in processed meat, added sugar, and carbohydrates.

Brain function

The Mediterranean diet has been linked to improved brain function, particularly in older adults. Studies have shown that the Mediterranean diet can reduce the risk of memory difficulties and slow down brain ageing. One study found that older people who ate a Mediterranean-style diet had a 35% lower risk of scoring poorly on cognitive tests, while another found that the diet improved communication and structure in the brain's white matter.

The diet's effect on blood sugar is thought to be a key factor in its ability to improve brain health. Stable blood sugar has been linked to larger brains, which tend to be healthier, and the Mediterranean diet's positive impact on blood sugar control may be one reason why it is able to protect the brain. Additionally, the Mediterranean diet is rich in fruits, vegetables, whole grains, beans, nuts, olive oil and fish, which are all foods that have been linked to improved brain function.

The Mediterranean diet has also been shown to improve brain health by altering gut bacteria. A study conducted on rats found that a Mediterranean-style diet rich in olive oil, fish and fibre led to an increase in beneficial bacteria and a decrease in less beneficial bacteria. This change in bacterial composition was correlated with better memory and cognitive performance.

While the plant-based diet has also been linked to improved brain function, there is limited research on its effects on brain health. However, it is speculated that this effect may be due to an improved composition of beneficial bacteria in the gut.

Blood sugar control

The Mediterranean diet is well-known for its ability to help balance blood sugar levels and prevent long-term complications of chronic conditions like diabetes. This diet is rich in plant-based foods like fruits, vegetables, whole grains, beans, herbs, spices, nuts, and seafood, with olive oil as the dominant source of added fat. It also includes moderate amounts of dairy, poultry, eggs, and red meat, and encourages physical activity and the consumption of alcohol in moderation.

The Mediterranean diet is effective in controlling blood sugar due to its emphasis on the following:

• Low glycemic index (GI) foods: The Mediterranean diet includes a lot of low-GI foods such as fruits, vegetables, nuts, seeds, and legumes. Low-GI foods produce smaller fluctuations in blood glucose and insulin levels, reducing the risk of type 2 diabetes and heart disease.
• High soluble fibres: Foods like fruits, vegetables, nuts, seeds, and legumes, which are abundant in the Mediterranean diet, are high in soluble fibres. These fibres slow down digestion, leading to better blood sugar control and a reduced risk of type 2 diabetes.
• Healthy fats: The Mediterranean diet includes healthy, unsaturated fats such as olive oil, avocado oil, nuts, seeds, and fatty fish like salmon. These fats help to slow down digestion and have anti-inflammatory properties, which can improve insulin sensitivity.
• Whole grains: Whole grains such as oats, barley, brown rice, and whole-grain bread are recommended in the Mediterranean diet. These grains retain minerals, vitamins, and fibres that help to stabilize blood sugar levels and provide a feeling of fullness.

When compared to other diets, the Mediterranean diet has been found to be similarly effective or even superior in controlling blood sugar:

• Compared to a low-fat diet: In the PREDIMED study, the Mediterranean diet enriched with extra virgin olive oil and nuts reduced the risk of type 2 diabetes by 52% compared to a low-fat diet.
• Compared to the ketogenic diet: Stanford researchers found that the Mediterranean diet was as effective as the ketogenic diet in controlling blood glucose in people with type 2 diabetes or prediabetes. The Mediterranean diet was also found to be easier to follow and provided more nutrients.
• Compared to other healthy diets: The Mediterranean diet has been compared to other healthy diets like the DASH diet and the AHEI diet, and has been found to be equally effective in reducing the risk of type 2 diabetes.

• Load your plate with fruits and vegetables, especially non-starchy vegetables like spinach, cucumbers, tomatoes, broccoli, and carrots.
• Switch to plant-based proteins like chickpeas, black beans, and lentils, which help stabilize blood sugar levels.
• Stock your pantry with high-fibre whole grains instead of processed grains.
• Consume healthy fats like olive oil, avocado oil, nuts, and seeds, while limiting saturated fats found in butter, margarine, and animal products.
• Consume dairy in moderation, focusing on unprocessed sources like Brie, Feta, Ricotta, and Greek yogurt.
• Reduce your intake of meat, especially red meat, and increase your consumption of fish as your primary source of animal-based protein.

Nutritional deficiencies

A plant-based diet, if not properly planned, may lead to nutritional deficiencies. For instance, vegans may need to take a vitamin B12 supplement to meet their nutritional requirements. Similarly, a vegan diet may be deficient in iron.

In a study of the Spanish population, it was found that people who followed a vegetarian or vegan diet had a lower BMI, and they consumed less fried food, fast food, ultra-processed dishes, and fewer energy drinks or sugary beverages. They also did more exercise and slept longer hours, smoked less, and consumed alcohol less frequently. However, there were more diagnosed eating disorders among people who followed a plant-based diet than those who followed a Mediterranean diet.

The study concluded that it is essential for dietary choices to be supervised by healthcare professionals to mitigate the risk of maladaptive behaviours evolving into eating disorders.

Frequently asked questions