The Mediterranean Diet vs Vegan Diets

Six reasons why traditional Greek Mediterranean diets are healthier than strict vegan diets.

Two plant-based diets go head to head...

1. Vegan diets typically provide no reliable dietary cobalamin(vitamin b12) intake.

A wealth of scientific research has now concluded that the majority of vegans to suffer from sub-optimal vitamin B12 status.

The studies show that vegans have the highest rates of vitamin b12 deficiency out of all dietary groups(omnivore and lacto-ovo vegetarian) and the highest levels of cardiovascular and neuro-toxic homocysteine as a result.

The Mediterranean diet contains ample dietary intake of vitamin B12, through consumption of foods such as oily fish and eggs.

Vitamin B12 is an essential nutrient, required for homocysteine metabolism. Elevated levels of homocysteine are a proven independent heart disease risk factor.

2. Another nutrient that strict vegan diets do not reliably provide in any quantity is Vitamin D.

The Mediterranean diet however provides a great boost of dietary intake of Vitamin D, through consumption of foods such as oily fish, eggs and dairy once again.

One portion of sardines provides around 50% of the RDA for Vitamin D.

3. Vegans who don't include sea vegetables in their diet, may be at risk of developing a deficiency in the mineral iodine.

Multiple studies have now found iodine status to be compromised from following strict vegan diets and one study speculated up to 80% of vegans may suffer from sub-optimal iodine status.

The Mediterranean Diet contains sufficient dietary iodine intake from foods such as seafood, eggs and a small amount of dairy once again.

Overall, sea vegetables such as kelp, nori, dulse and wakame, are some of the best bio-available dietary sources of the mineral iodine.

4. Vegan diets only provide omega-3 fatty acids in the form of shortchain ALA(alpha linolenic acid).

ALA must first convert to EPA and then finally to DHA in the body, which are the long-chain forms of omega-3 fatty acids.

However research has indicated that conversion of ALA to DHA, may be unreliable and restricted in adults. Especially those consuming a diet rich in omega-6 fatty acids and low in omega-3 fatty acids such as ALA/EPA and DHA.

The Mediterranean Diet provides high intake of preformed long-chain omega-3 fatty acids such as EPA and DHA.

The high intake of long-chain omega-3 fatty acids from oily fish, is thought to be one of the factors behind why the Mediterranean Diet is so good for supporting cardiovascular health.

5. Pound for pound the Mediterranean diet has substantially better quality and longer length scientific research than strict vegan diets.

There is virtually no long-term scientific evidence indicating to go strict vegan at this point.

In fact about 50% of the current research on strict vegan diets is actually reporting negative findings such as highlighting nutritional deficiencies such as vitamin b12 and the resulting consequences such as hyperhomocysteinemia.

6. Vegan diets can potentially be low in a whole range of micro-nutrients such as the minerals iron, calcium, zinc and selenium.

Even conditional essential amino acids such as taurine and carnitine can be deficient following strict vegan diets.

Animal foods such as oily fish are some of the best dietary sources of the potent mitochondrial antioxidant Co-Enzyme Q10, which may be another problematic nutrient for strict vegetarians.

The statements in this video are for information purposes only and should not be taken as medical advice, implied or otherwise.

Always seek the guidance of a healthcare and nutrition professional, before making any significant diet or lifestyle changes.



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