Let’s Compare: Plant-Based vs Mediterranean vs Standard American Diets
Kelly Bolsch, March 31nd 2021
What is a plant-based diet?
A plant-based diet is a pattern of eating that consists of foods primarily from plants. A plant-based diet does not mean you never eat meat or dairy products. Instead, it is a diet in which plant originated foods are the center of the meal and an individual limits their consumption of meat and dairy. Plant foods consist of fruits and vegetables, legumes and beans, nuts, seeds, whole grains, and much more. Whole-food, plant-based diets have been shown to decrease the risk of many chronic diseases along with boosting energy levels and improving one’s overall health.
The five main food groups of a plant-based diet include:
- Fruits ~ can include apples, bananas, pears, berries, citrus fruits — any and all fruits!
- Vegetables ~ specifically green leafy vegetables, peppers, corn, and peas.
- Legumes ~ consist of all types of beans, peas, chickpeas, and lentils.
- Whole Grains ~ are grains and starches that take on the “whole form”. Some examples include quinoa, brown rice, whole wheat and rye breads and oat.
- Tubers ~ refer to plants that are mainly grown underground. These consist of potatoes, sweet potatoes, beets, and carrots.
Because primarily plant-based diets are typically low in saturated fats and oils and high in fiber, vitamins, and antioxidants, this diet has been shown to help with weight loss and weight management. Individuals who follow this pattern of eating tend to be leaner, are at a lower risk of obesity, have lower blood pressure, and are at a much lower risk of developing future heart diseases.
Not only does a plant-based diet have a better overall impact on your body, but this diet is also beneficial for the environment! By eating less meat and dairy products, you would be helping to limit the amount of greenhouse gases that are released into the atmosphere. Although you may be thinking that just one person changing their diet may not be enough to save the world, but if more and more people had that mindset and also followed in the footsteps of a plant-based diet, then that may be enough to help save the world.
What is a Mediterranean diet?
The “Mediterranean Diet” is a generic term that refers to eating habits that are traditional to countries found along the Mediterranean Sea. There is no “one right way” to eat this diet; instead, there are many different approaches to this style of eating that often depend on the country of origin, religion, agricultural production, and cultures. However, there are a few common factors that classify certain diets as a “Mediterranean Diet”.
These are the heart-healthy heroes that are common in most Mediterranean Diets:
- Beans ~ and other legumes are rich in plant proteins, fiber, and many other important vitamins and minerals. They have been shown to improve cholesterol levels and help reduce blood sugar.
- Berries ~ are low in calories while rich in Vitamin C and antioxidants. Berries have shown to have many benefits for heart health.
- Leafy Greens ~ are extremely rich in vitamins, minerals, and fiber while low in calories. Leafy Greens have shown to reduce the risk of obesity, heart disease, and blood pressure.
- Nuts ~ are a great source of protein, fats (such as monounsaturated, omega-6, and omega-3 polyunsaturated), and fiber. Nuts are also rich in many vitamins and minerals.
- Seeds ~ contain many important vitamins and minerals, as well as antioxidants. Seeds have been shown to reduce blood sugar, blood pressure, and cholesterol.
- Whole Grains ~ are filled with nutrients such as fiber, Vitamin B, and many trace minerals. The consumption of whole grains can help reduce the risk of heart disease, obesity, as well as Type 2 Diabetes.
The most unique feature of the Mediterranean Diet is that it emphasizes the importance of daily physical activity and enjoying meals with others. As a family, it is important to spend time with one another to be able to talk about each other’s day while also helping to understand possible stressors that can come about each day. By being able to sit down and enjoy a nice healthy meal together, families are benefiting multiple dimensions of health, including physical, social, and intellectual health.
What is the standard American diet?
The standard American diet is one that typically consists of high amounts of red meat, excess sugars, saturated and trans fats, and refined grains. This pattern of eating includes increased consumption of prepackaged and processed foods, high-fat dairy products, sweets, and high-sugar beverages, such as juices and soft drinks.
Although fast food chains and restaurants are said to be the primary reason for this style of eating, there are many other sources that lead to this “standard American diet”. For instance, healthy foods such as fruits, vegetables, and whole grains are significantly more expensive than processed and packaged foods throughout American grocery stores. This forces many individuals to choose the unhealthy options because of the significant price differences, while food shopping for their families. In addition to being cheaper, prepackaged foods tend to be way more abundant than fresher, healthier options throughout American grocery stores. There are entire aisles dedicated to chips and prepackaged meals. These packaged foods tend to be higher in sodium, calories, sugar, and unhealthy oils — which can ultimately lead to increased risk of weight gain and potential obesity.
On top of unhealthy options being more readily available, the portion sizes in the standard America diet are significantly larger than portion sizes in other areas around the world. In recent years, the “supersizing” of meal plans has made buying more food more convenient and affordable for many individuals. Many fast-food chains offer jumbo servings for a discounted price — which then increased the number of customers purchasing these deals. This “supersizing” method spread from fast food chains to now ordinary snacks and food options throughout grocery stores, making the larger product often less expensive than the smaller product.
Now it’s your turn to pick and choose what’s good for you! The purpose of this blog post was to give you, the reader, the knowledge on three prominent eating patterns. So, you may be asking yourself, “Which one is the best for me?” Well, the answer is not so simple. Healthy eating is not a one-size-fits-all approach. So, while one of these styles may be good for some people, it may not be the best for others. It is just important to learn what is the best for you, which fits in better with your daily life, and which pattern makes you feel like the healthiest version of you! My goal of this blog post was to just give you the information on plant-based, Mediterranean, and the standard American diets so that you can decide what works best for you to continue on with your health journey.
Transformer Kelly 🙂
The Transform Lifestyle Medicine Alliance Team
Transformer – Kelly Bolsch
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