The keto diet may be better for some people than the Mediterranean diet for weight loss and other health outcomes. However, it’s harder to stick with long-term and may deprive the body of essential nutrients.
We spoke with two Noom coaches Emily Rivelli and Ashley Bannister to get their perspectives on the Keto diet versus the Mediterranean diet. Here’s how they would decide:
For health and wellness purposes
People who eat the Mediterranean diet regularly enjoy better cardiovascular health and a longer life. It reduces your risk of heart disease by lowering cholesterol and blood pressure. It also improves glucose control in people with diabetes, a condition that can lead to serious health problems if left untreated. The eating pattern may also reduce the risk of dementia and Alzheimer’s disease.
The diet promotes whole, healthy foods naturally rich in nutrients and low in fat. It calls for plenty of fruits, vegetables and whole grains. It includes beans and lentils, nuts, and a moderate amount of seafood and wine. It also emphasizes the use of extra virgin olive oil (EVOO), which has a higher proportion of healthy unsaturated fat than other oils. It’s also high in anti-inflammatory antioxidants. The Mediterranean diet also limits saturated fat and limits trans fat, which can raise your LDL (“bad”) cholesterol levels, putting you at risk of atherosclerosis.
Another key element of the Mediterranean diet is leafy greens. These veggies are full of folic acid, potassium, and vitamin C. They’re also a great source of fiber, which can help you manage your weight and lower your cholesterol. The diet also advocates regular (more than six times per week) fish consumption. Salmon, sardines, tuna, and mackerel are particularly good choices because they’re rich in omega-3 fatty acids, which boost brain function and protect against depression and cognitive decline.
Studies suggest that the Mediterranean diet can reduce your risk of colorectal cancer, breast cancer, and high blood pressure. The eating plan can also cut your risk of type 2 diabetes, as it helps regulate blood sugar and reduces inflammation. However, it’s important to note that the benefits of the Mediterranean diet are only part of a comprehensive lifestyle. You should also make time for exercise, maintain strong social connections, and practice mindfulness meditation to maximize the health benefits of this diet.
For weight loss
The Mediterranean diet offers plenty of flexibility, making it a great weight-loss option. You can still enjoy carb-heavy foods and rich flavors, but you’ll also be eating lots of vegetables, whole grains and healthy fats, including extra-virgin olive oil. Plus, you can have moderate amounts of proteins (like poultry and fish) and dairy.
You’ll be getting tons of nutrients, too, thanks to the many fruits, vegetables and other plant-based foods on the plan. You’ll find antioxidants from the produce and fiber, a healthy source of omega-3 fatty acids and phytochemicals. The diet limits saturated fat, which can raise cholesterol and increase your risk for heart disease, as well as trans fats, which are linked to high blood pressure and inflammation.
This approach to eating might also help you control your weight, because it encourages satiety. The diet is full of satisfying foods, including beans and lentils, whole grains, nuts and seeds. Plus, you’ll get plenty of protein and healthy fats from these foods, which can help keep you feeling satisfied so that you don’t overeat.
Another benefit of the Mediterranean diet is that it can protect you from dementia, heart disease, and cancer. Researchers compared brain scans of people who closely followed a Mediterranean diet to those of people who did not. They found that those who ate the most like the Mediterranean diet had less beta-amyloid deposits in their brains, which are associated with Alzheimer’s disease.
The best way to get the most benefits from the Mediterranean diet is to follow it long-term rather than for just a few months or weeks. You can do this by incorporating more of the food choices into your daily meals and by adding more physical activity.
Talking with your dietitian before starting this eating plan is also a good idea. They can help you modify the diet based on your medical history, underlying health conditions and food allergies. They can also provide you with a variety of recipes and tips to make the Mediterranean diet easy to follow. Plus, they can help you create a realistic and sustainable plan for the long-term.
For heart health
The Mediterranean diet is a heart-healthy plan that emphasizes whole foods and limits processed foods, sugar, salt, unhealthy fats and trans-fat. It includes fish, nuts, whole grains, vegetables and fruits. It also allows moderate amounts of red wine with meals. The diet is high in “good” monounsaturated fats from olive oil and nuts; omega-3 fatty acids from fish like salmon, tuna and sardines; fiber; vitamins and minerals; and protective phytochemicals. These nutrients work together to reduce your risk of a heart attack, improve your cholesterol levels, and promote longevity.
The diet avoids foods containing saturated and trans fats, which are found mostly in animal products. It also limits red meat, as well as refined carbohydrates and added sugars. This is a diet that promotes healthy blood pressure, blood glucose and lipid levels, according to research published in the New England Journal of Medicine. The researchers analyzed data from 16 studies, including 720,000 women. They found that women who closely followed a Mediterranean diet were 24 percent less likely to develop cardiovascular disease and 23 percent less likely to die prematurely.
In addition, the study’s participants had lower rates of age-related macular degeneration. The researchers attribute this to the high intake of lutein, zeaxanthin and other carotenoids. The diet also includes a good amount of zinc, potassium and folate.
The Mediterranean diet is a great way to boost your overall health and wellbeing, and it’s easy to implement at home. Make small changes such as choosing fish instead of chicken, brown rice over white pasta and a handful of nuts instead of chips. You can also add more vegetables and fruit to your meals, and use herbs to flavor your food instead of salt. The key is moderation, and the Mediterranean diet emphasizes enjoying your meal with loved ones. It is a healthy lifestyle choice that you can stick with for the rest of your life. Just don’t forget to exercise regularly and get enough sleep! Combining these three things will make you feel and look your best.
The Mediterranean diet is a great choice for those looking to live longer. In fact, research has shown that people who closely eat this style of eating are more likely to increase their lifespan by as much as 11.7 and 10.4 years for men and women when compared to those who follow the standard American diet.
A major factor in this longevity boost is the fact that the Mediterranean Diet helps protect against cardiovascular diseases and overall mortality. This is mainly due to the way in which it reduces inflammation, improves blood sugar and cholesterol levels and lowers body weight.
It also prevents Alzheimer’s disease and dementia by slowing the onset of these conditions and improving cognitive function. In addition, following the diet helps lower your risk for breast cancer, colon cancer and prostate cancer by consuming healthy fats and fruits and vegetables that are rich in antioxidants and phytochemicals.
Another key component of the Mediterranean Diet is the inclusion of whole grains and nuts, which provide a range of health benefits. These foods are high in fiber, vitamins and minerals and contain a good amount of protein and healthy fats. They also help lower blood pressure, improve mood and promote a healthy weight.
The Mediterranean Diet also avoids processed dairy products that are high in salt, sugar and unhealthy fats. These products typically contain a variety of additives such as trans fats, emulsifiers, and artificial colorings. Processed foods are not recommended because they contribute to a variety of health problems, including obesity, heart disease, and diabetes.
Another benefit of the Mediterranean Diet is that it may counteract stress-related inflammation, which can contribute to oxidative damage, hormone imbalances, and wear and wear-and-tear on your immune system. In addition, the diet’s focus on consuming healthy fats, such as olive oil and nuts, may help lower stress hormones and blood pressure. Additionally, a 2023 study published in Nutrients showed that those who ate the Mediterranean Diet had less beta-amyloid deposits and reduced brain shrinkage than their non-Mediterranean diet counterparts. This was independent of their original level of intelligence or education.