Mediterranean diet vs Vegan? Which one’s better?

Mediterranean diet vs Vegan diet. New study compares Mediterranean diet to a low fat vegan diet. A look at the features of the Mediterranean diet and how it compares to a vegan diet for weight loss and metabolic health.

Mediterranean diet or vegan? Which one’s better?
new clinical trial compared a Mediterranean diet to a low fat vegan diet
Both are rich in fruits and vegetables. study: “Mediterranean and vegan diets are variations on a theme: one favors plant-based foods; the other consists of plant products exclusively”
low fat vegan was mostly whole foods. the Mediterranean diet also had olive oil and dark chocolate. they copied protocol of Mediterranean diet study PREDIMED

People on vegan diet lost weight, improved insulin resistance and dropped their cholesterol. People on Mediterranean diet: none of those
So vegan is better than Mediterranean?
weight loss: no weight loss on Mediterranean diet, only low fat vegan

low fat vegan diet better for weight loss. no weight loss on mediterranean diet. people on low fat ate less calories. people on low fat vegan felt full with fewer cals. calorie density. low fat diet was calorie dilute. mediterranean Diet = more calorie dense foods. doesn’t mean we cant lose weight on a Mediterranean diet
low fat vegan had most carbs yet was best for weight loss
"Mediterranean diet caused no weight loss". mediterranean diet had 50g olive oil/day. we could moderate oil to match vegan diet while on a Mediterranean diet
trials compared low fat and low carb diets. weight loss = identical on low carb and low fat

we can lose weight on low carb, low fat vegan, low fat not vegan, Mediterranean

“Mediterranean diet not effective for weight loss”. Doesn’t mean mediterranean diets cant work

headline= ‘vegan beats mediterranean’. mediterranean diet could come out on top depending on design
maybe im biased toward Mediterranean diets?
can mediterranean diet help with weight loss?

here’s a trial where mediterranean diet outperformed low fat for weight loss
Some people lose weight on high fat diets, others on high carb diets.
camps: low fat vs low carb

maybe low fat vegan is better for all? weight change per person on mediterranean or low fat vegan. some lost weight on low fat, gained on mediterranean. some lost on both, more on low fat. some lost more on mediterranean than low fat. some lost on mediterranean and gained on low fat. most lost more weight on low fat

low fat vegan = lost weight, most was fat

low fat diet improved insulin resistance. insulin resistance: you produce insulin but doesn’t function normally. If insulin resistance continues it can lead to diabetes

diabetes caused by eating carbs? must cut carbs to improve glucose metabolism?

diet with most carbs, low fat Vegan, improved insulin resistance. Mediterranean Diet had lower Carbohydrate intake and yet it didn’t improve insulin resistance. opposite of ‘carbs cause diabetes’

improving insulin resistance and diabetes on low carb diets: It’s been done with low carb or high carb diets. not primarily about carbs. Carbs don’t cause diabetes

insulin resistance affected by calories and weight loss. improved insulin resistance and diabetes upon weight loss

trial where Mediterranean diet was better for weight loss: also better for insulin resistance, glucose control

low fat vegan improved cholesterol. diet can't force choice between cholesterol and glucose

Vegan diet = 3x less saturated fat. could we tweak Mediterranean diet to match that? we could improve it by reducing saturated fat in the mediteranean diet. veganizing Mediterranean diet?

Both diets improved blood pressure, mediterranean more. both low fat vegan or mediterranean: doable to improve blood pressure

Connect with me:
Facebook:   / drgilcarvalho  
Twitter:   / nutritionmades3  
Animations: Even Topland @toplandmedia

References:
https://www.tandfonline.com/doi/full/...
https://www.slashgear.com/vegan-beats...
https://scitechdaily.com/groundbreaki...
https://jamanetwork.com/journals/jama...
https://www.nejm.org/doi/full/10.1056...
https://www.ncbi.nlm.nih.gov/pmc/arti...

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho