The two most popular diet plans that are highly sought after are the Mediterranean diet and the vegan diet. In this post, we will compare both diet plans to help you choose whichever suits you best.

What is the Mediterranean diet?

This is a plant-based diet that draws on the way people used to eat in the Mediterranean region, which includes countries like Italy, Greece, and Spain.

What is a vegan diet?

This is a plant-based diet that recommends eating only foods consisting of plant products such as fruits, whole grains, and nuts. In this diet plan, no animal products such as eggs, milk, or meat are allowed. 

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On the surface, the Mediterranean diet and the vegan diet may appear similar. In truth, however, the two are very distinct. Let’s dig further to help you tell them apart and also be able to know which of the two is best for you.

How Mediterranean and Vegan diets Compare

Let’s look at some of the similarities and differences between these two types of diets:

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i. Similarities

How are the two diet plans similar? Here are some two common similarities between them:

• Both the Mediterranean and vegan diets are plant based. They both include vegetables, fruits, nuts, seeds, and legumes.
• In both diet plans, you can enjoy red wine and heart healthy fats.

ii. Differences

Even though both types of diet plans are plant-based, they have a number of differences. Some of these include:

• Besides being plant-based, the Mediterranean diet also includes animal products such as eggs, daily products, poultry, and meat. It’s worth mentioning that red meat products are allowed in this diet plan, but they should be taken in moderation.
• The vegan diet is purely plant based and does not allow for any animal products whatsoever. So, no butter, gelatin, animal fat, or honey with this diet plan.
• The Mediterranean diet allows for the use of added sugar, processed foods, and refined grains occasionally and in moderation.
• The vegan diet allows for the consumption of all types of plant-based foods, provided they do not contain any animal products.

How do both diet plans compare in terms of their effectiveness in the management of different conditions and overall health? Let’s find out….

1. Effectiveness in Blood Sugar Management

The Mediterranean diet is ideal for blood sugar management. That is partly because it constitutes fiber-rich and nutrient-dense foods. That’s to say that individuals on this dietary plan have a reduced risk of developing diabetes mellitus type 2.

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A research study established that this type of diet reduces the risk of getting diabetes mellitus by up to 20%.

Similarly, the vegan diet has also been associated with improved blood sugar. However, because this diet plan does not limit the amount of plant based high calorie foods, there is a high risk of spiking blood sugars and ending up with diabetes mellitus.

2. Effectiveness on brain function

According to a research study, a Mediterranean diet was found to boost brain function and diminishes the risk of conditions such as Alzheimer’s disease, dementia, and brain atrophy. All these benefits are associated with the fact that it’s plant based and also allows for a moderate intake of animal products such as meat, eggs, milk, etc. Not much is known regarding the effect of veganism on brain function. However, because it is plant-based, it suffices to say that it boosts brain functions.

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3. Effectiveness in Circulatory Health

Several studies have shown that the Mediterranean diet improves heart health and overall circulatory efficiency. Part of the reason for this is because the diet has fewer risk factors such as cholesterol and high blood pressure. 

The vegan diet has been linked to improved circulatory health and a reduced risk of hypertension (high blood pressure). 

4. Effectiveness in Weight Management

The Mediterranean diet emphasizes eating plant-based foods and animal products in moderation. That makes it ideal for individuals keen to lose weight.

The vegan dietary plan restricts the consumption of animal products and related foods. One is required to strictly eat plant-based products. However, there’s no limit on the consumption of high-calorie plant-based foods or oils. As such, it is may not be the best option for anyone keen on losing weight.

Also, if you only eat plant-based foods with no animal products, you may be more likely to be deficient in important nutrients like iron and vitamin B12. This may cause health problems like anemia, in addition to weight gain.

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Which Dietary Plan Suits you?

i. Dietary Restrictions

Even though both the Mediterranean and vegan diet plans are plant-based, the former is less restrictive. That makes a Mediterranean dietary plan much easier to adhere to. 

ii. Risk of weight gain

People on a vegan diet are at a higher risk of gaining weight because the dietary plan has no cap on the maximum amount of high-calorie foods that one can consume. That makes it easy for people to take in more calories unknowingly, thus leading to weight problems. On the other hand, the Mediterranean diet plan isn’t as strict, but it does stress cutting back on meat and processed foods. 

iii. Risk of malnutrition

Because the vegan diet is made up of only plants, you are at risk for diseases associated with a deficiency of nutrients such as vitamin B12, iron, calcium, etc. which are mostly found in animal products such as eggs, milk, meat, and other animal products. That’s not the case with the Mediterranean diet.

That being said, a comparison of the associated pros and cons for the two diet plans shows that Mediterranean diet is the better one. However, even the vegan diet is good, but you need to be cautious with the high calorie foods if you wish to reap all the associated health benefits.

Wrap Up

Both vegan and Mediterranean diet plans have a number of health benefits. Even though both plans emphasize plant-based foods, the vegan dietary plan comes with some pretty significant health risks such as weight gain and diabetes. That notwithstanding, it is still a great dietary plan to give a try. Only that you need to check you consumption of high calorie foods. That being said, if you are looking for a dietary plan with more health benefits, consider trying the Mediterranean diet.