Mediterranean Diet vs Plant based Diet – Which is Better

The Battle of Mediterranean vs Plant Diet

Since I had the issue with my heart and a trip to the Emergency Room, I have been adding more of a Mediterranean flare to my meal planning. This made me start to think… which is better for you – a plant-based diet or a Mediterranean diet?

What is a Mediterranean Diet?

Most, if not all, of us have heard of a Mediterranean Diet. So, let’s look at what a Mediterranean diet is. According to the Mayo Clinic, “The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil”. (1)

• Daily consumption of vegetables, fruits, whole grains and healthy fats
• Weekly intake of fish, poultry, beans and eggs
• Moderate portions of dairy products
• Limited intake of red meat

We all know about food pyramids. This diet has one as well.

If you look at the Mediterranean Diet food pyramid, you will see that eating whole grains, bread, beans, pasta, nuts, fruits, olive oil, and vegetables should make up your daily servings. Fish and seafood come in next at being served 2 – 3 times per week. Looking at red meats, there is a difference in how often you should include these in your meal planning.  Red meats should be only a small amount each month. On the other hand, fish, poultry, eggs and cheese can be eaten anywhere between daily and weekly.

What does this break down look like and what are some examples of what you can eat on this diet? Again, I turn to one of my trusted source, The Mayo Clinic.

• Eat more fruits and vegetables. Aim for 7 to 10 servings a day of fruit and vegetables.
• Opt for whole grains. Switch to whole-grain bread, cereal and pasta. Experiment with other whole grains, such as bulgur and farro.
• Use healthy fats. Try olive oil as a replacement for butter when cooking. Instead of putting butter or margarine on bread, try dipping it in flavored olive oil.
• Eat more seafood. Eat fish twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid deep-fried fish.
• Reduce red meat. Substitute fish, poultry or beans for meat. If you eat meat, make sure it’s lean and keep portions small.
• Enjoy some dairy. Eat low-fat Greek or plain yogurt and small amounts of a variety of cheeses.
• Spice it up. Herbs and spices boost flavor and lessen the need for salt. (2)

What is a Plant Based Diet?

I have discussed plant based meats in several of my other posts.

What exactly is a plant based diet? A plant based diet is rich in fruits, vegetables, whole grains, and legumes/beans.  Plant based diets do not include animal based meats. This does not mean that if you eat a plant based diet that you cannot eat meat. You certainly can if you are not a practicing vegan or vegetarian.

Plant based foods are full of fiber, rich in vitamins and minerals, free of cholesterol, and low in calories and saturated fat. The key to maintaining a balanced diet when following a plant base diet, it is important to eat a variety of plant based foods that provide all the protein, calcium, and other essential nutrients your body needs.

Another thing to remember is that it is important to include a reliable source of vitamin B12 in your diet. The easiest way to meet your vitamin B12 needs is to add a daily supplement or eat fortified foods, such as vitamin B12-fortified breakfast cereals, plant milks, and nutritional yeast.

So What is the Difference

So, with all of this said, what is the difference between these two diets? Basically, it boils down to the animal meat aspect between the two diets. Mediterranean diets include animal meats such as poultry, fish, eggs, to name a few. It also allows for the red meat BUT in a very minimal amount. Plant based diets are just that plant based.

Is One Better Than The Other?

But all of this information begs the question, is one diet better than the other? If you look at the two diets side by side, you can see that a plant based diet could almost be considered a sub-set of the Mediterranean Diet. That’s what really caught my eye on both of these diets.

I knew that after my wake up call that I needed to really examine my diet and my exercise routines. Looking at these diets side by side, one really is not better than the other but more of a complement to each other.

What are the Benefits?

Of course, I wanted to see what the benefits of each of these diets would be for me. After all, I wanted to be sure that my health matched my diet. I already ate healthy (with a few cheat days thrown in) but I needed to make changes. I realize that as I get older, I know that I need to continue to fine-tune my overall lifestyle.

Both diets have similar heath benefits. (3)

Plant based diets tout these benefits:

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