You've made a commitment to change your eating habits, but you're unsure which diet is ideal for you because it seems like everyone these days is praising the virtues of a few popular diets in particular. Should you eliminate all carbohydrates from your diet, or are you more interested in consuming a lot of fresh fruit, vegetables, and seafood? We can assist you in making a decision between the Mediterranean diet and the ketogenic diet. The keto diet is a weight loss strategy with greater limits, but the Mediterranean diet is the anti-diet with benefits for overall health that have been scientifically demonstrated (and fewer clear health benefits). Continue reading if you're curious to learn which is best for you.
The Mediterranean Diet: What Is It?
In a word, the Mediterranean diet is an approach to eating that draws inspiration from the regional cuisines of Greece, Spain, Italy, and North Africa. Increased intake of fruits, vegetables, unrefined grains, olive oil, legumes, and seafood is emphasized, along with moderate intake of dairy (such as cheese and yogurt), lean meat, and limited intake of red meat and sweets. It has been researched for its potential to lower the risk of heart disease, high blood pressure, cancer, diabetes, and neurodegenerative illnesses. However, it is more of a guideline than a diet in the modern sense (it doesn't prohibit any food groups—even red wine is suggested in moderation).
It can be daunting to know what to eat because the Mediterranean diet is so flexible. Basically, all fresh fruits and vegetables as well as complex carbohydrates from sources like barley, brown rice, freekeh, and bulgur are on the table. You can also substitute unsaturated fats like butter for tiny amounts of dairy and olive oil. According to Dr. Felicia Stoler, DCN, the only serious error you could make while eating a Mediterranean diet is "loading up on animal-sourced protein, especially fish and seafood." You'll be on the right track if you consider the Mediterranean diet to be more akin to plant-based eating.
You Can Eat All 21 Meals This Week With The Mediterranean Diet Meal Plan
What Is a Keto Diet?
A high-fat, moderate-protein, low-carb diet is what is known as the ketogenic diet (or keto for short). You're supposed to force your body into a state of ketosis by severely limiting your carbohydrate consumption (often to 50 grams or less per day, but some people go as low as 20 grams), which causes your body to burn fat for energy (instead of carbs) and is claimed to speed up weight loss. The macronutrients you should eat are the main focus of the keto diet, however it doesn't specify where you should receive them from. In the same way that bacon and cream cheese are restricted because they are high in fat, even if some fruits are high in natural sugar (not added), they are also on the diet because they are carbs.
It's important to remember that the ketogenic diet was first used to treat children with difficult-to-control epilepsy. It has also been investigated as a potential treatment for other neurological conditions like Alzheimer's, ALS, Parkinson's, and brain cancer. In the late 2010s, it gained popularity as a very low-carb weight loss plan, partly due to celebrity sponsorship.
What connects the Mediterranean and the ketogenic diets most?
The fact that the Mediterranean and ketogenic diets don't have restrictions on fat, despite the fact that the sources of fat are different, is one of their most striking parallels (more on that in a minute). While both eating programs recommend a moderate intake of protein and little to no sugar, that is where their similarities end.
It's crucial to keep in mind that the ketogenic diet was initially employed to treat kids with difficult-to-control epilepsy. Other neurological disorders like Alzheimer's, ALS, Parkinson's, and brain cancer have also been studied as prospective candidates for treatment. Due in part to celebrity endorsement, it became more well-known as an extremely low-carb weight loss strategy in the late 2010s.
What is the main similarity between the Mediterranean and ketogenic diets?
One of the most apparent similarities between the Mediterranean and ketogenic diets is that they both don't have restrictions on fat, despite the fact that the sources of fat differ (more on that in a minute). While both eating plans advise a modest protein consumption and little to no sugar, it is the only similarity between them.
The Mediterranean diet versus the ketogenic diet: which is healthier?
A genuinely ketogenic diet, in the opinion of nutritionist Keri Glassman, is too challenging for the majority of people to maintain over the long term, and she "wouldn't suggest it for the majority of people." The feared keto flu, which she describes as occurring during the earliest phases of the diet when your body is adjusting to its new carb-free existence and symptoms like weariness, brain fog, and nausea are typical, is also a significant drawback, according to her. According to Northwestern Medicine dietician Michelle Gomez, it can eventually result in disordered eating and psychological suffering due to how restrictive it is. Furthermore, low-carbohydrate diets have "been related to higher mortality," while long-term proof of their advantages is weak, according to Zhaoping Li, M.D., Ph.D. in JAMA. Additionally, Mary Condon, a dietitian at the University of Chicago Medicine, notes that ingesting a lot of saturated fat "may increase your risk of heart disease."
(One qualification: Some supporters of the ketogenic diet claim there is a distinction between "clean" keto and "dirty" keto. Clean keto involves sticking to the ratio of fats, proteins, and carbohydrates while eating entire foods from reputable sources like grass-fed beef, pasture-raised pigs, free-range eggs, wild-caught seafood, and lots of veggies. Eating anything permitted on the ketogenic diet—even if it is deficient in micronutrients like vitamins and minerals—is referred to as "dirty keto."
On the other hand, many people consider the Mediterranean diet to be a sustainable and healthful eating plan. Better adherence to the traditional [Mediterranean diet] is associated with better cardiovascular health outcomes, including clinically meaningful reductions in rates of coronary heart disease, ischemic stroke, and total cardiovascular disease, according to a 2019 study published in the American Heart Association's Circulation Research journal. It now holds the top spot in the "Best Diets Overall" category of the U.S. News and World Report's Best Diets Rankings (as well as best for diabetes and heart health, and easiest to follow).
Contrary to our general dislike of taking sides, the Mediterranean diet clearly wins the contest when it comes to heart health and overall longevity. While the keto diet may help with short-term weight loss, it's not a fantastic long-term health strategy.
Regarding that drink of red wine now...
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