on PinterestNew research suggests that a plant-based diet can offer similar nutritional benefits to the Mediterranean diet.
on PinterestNew research suggests that a plant-based diet can offer similar nutritional benefits to the Mediterranean diet. Nadine Greeff/Stocksy
- A new study suggests that well-designed plant-based dietary plans could match the nutritional quality of a Mediterranean-style omnivorous dietary pattern.
- Researchers compared four 7-day meal plans for different dietary plans, which offered similar amounts of macronutrients.
- The findings suggest that adopting a plant-forward lifestyle can help maintain optimal nutrition while reducing environmental impact.
Health experts often praise the Mediterranean diet as one of the healthiest ways to eat, thanks to its focus on whole foods, such as fruits, vegetables, whole grains, and lean proteins, and its limit on processed foods.
However, a recent study published in Frontiers in Nutrition suggests that plant-based eating can offer similar nutritional benefits. As a bonus, the findings suggest that plant-based eating can also help reduce a person’s environmental footprint.
Researchers from the each providing about 2,000 calories a day.
These included a Mediterranean omnivorous diet, a pesco-vegetarian diet (which includes fish), a lacto-ovo–vegetarian diet (with eggs and dairy), and a fully vegan diet.
Although the menus were theoretical and didn’t account for real-life variables such as personal food choices or cooking habits, the study demonstrates that plant-based diets can be nutritionally adequate and environmentally conscious.
Still, the researchers emphasize that anyone choosing a plant-based approach should be strategic to ensure they’re getting enough key nutrients.
Plant-based, Mediterranean diets have similar nutritional profiles
The study found that carefully designed plant-based dietary plans could meet most of the same nutritional targets as a typical Mediterranean-style omnivorous diet.
All four menus offered similar macronutrient profiles (proteins, carbs, and fats), staying within nutritional guidelines, such as the Acceptable Macronutrient Distribution Ranges.
Macronutrients play major roles in energy levels, hormone production, and overall body function, which is why getting the right balance is so important.
However, the study also acknowledges some gaps in meeting micronutrient targets. These refer to vitamins and minerals, where a deficiency could cause severe and even life threatening conditions.
All four diets fell short on vitamin D and iodine, and the vegan dietary plan was particularly low in vitamin B12. None of the dietary patterns met the recommended levels of omega-3.
This means that people following a plant-based dietary pattern may need to pay special to certain nutrients. For example, those considering a vegan dietary plan may need to supplement their diet with fortified foods or supplements and periodically monitor their vitamin B12 levels.
Noelia Rodríguez, PhD, a researcher at the Spanish National Research Council, who was involved in the study, advised “sun, salt, and supplements” to help meet these nutritional needs. This refers to getting safe amounts of sunshine and using iodized salt, fortified foods, and a vitamin B12 supplement.
Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and founder of Entirely Nourished, said that it’s essential to examine your overall diet and lifestyle comprehensively to address potential nutritional gaps. Routhenstein wasn’t involved in the study.
“Careful planning is important to identify alternative sources that provide the key nutrients found in the foods they avoid. Working with a
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