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Mediterranean Diet Vs. Keto Diet - Comparison
Today, everyone wants to stay physically active, and thus, they go for different ways and methods that can help them to achieve the kind of health and physique they want. One of the significant factors that contribute towards providing the best health benefits is the diet pattern that Jewish people in Israel and Arabs in Middle Eastern countries follow.
The name of this diet plan is called the Mediterranean diet which became part of Jewish cuisine culture in Israel, is accustomed to following the Mediterranean diet. But, another significant diet pattern that is in buzz these days is the Ketogenic diet, which is also called the ketogenic diet.
In this article, we will compare the difference between both these diet plans. Also, we will try to explain how and why these diet plans will work for you.
Mediterranean Diet Overview
Many studies have shown that people who live in the Mediterranean region enjoy longer and healthier and longer lives. The best part about the Mediterranean diet is that it can’t be called a restrictive diet. Each meal prepared is plant-based, and it does not include processed food products. Some of the major food products include quinoa, brown rice, pulses, nuts, and different types of seeds.
In addition to this, you also have to include seafood at least twice every week. One of the major characteristics of the Mediterranean diet is that you have to cut on the portions of meat products, but you have to include seafood in your diet.
Because of the limitations of Jewish law, and although most Jews in Israel are not religious, still, seafood in Israel mainly includes fish that are defined as kosher by Jewish law. Non-kosher seafood is, for example, oysters, prawns, shrimps, etc … It can be easily found in Tel Aviv and in residential concentrations of Jews from Russia, in the large cities of Israel.
Wine is another essential part of the Mediterranean diet. But, people sip wine responsibly that is 5-ounce a day every day. Mediterranean diet does not fit into the typical diet category as you don’t have to follow a particular set of rules.
Different studies and research have confirmed that the Mediterranean diet can help your body to maintain healthy levels of cholesterol, and it will also help you to reduce any risk of heart disease.Thus, if you are a beginner in the world of dieting, the Mediterranean diet can be one of the best options to follow.
Keto Diet Overview
The ketogenic diet or the keto diet is a low carb, high-fat diet. The diet has the main aim of reducing the intake of carbohydrates. The reduction of carbs in the body puts the body in a metabolic state which is called ketosis.
Under the ketogenic diet, the body becomes incredibly efficient in burning the extra fat stored in the body. Numerous types of ketogenic diet are available, and thus, you can choose any of them as per your need.
A Ketogenic diet is said to be one of the best diet plans that can help you to achieve the best weight loss results within a limited time. The only loophole with the Ketogenic diet is that people may feel weak and lethargic in the first few weeks of following the ketogenic diet. The ketogenic diet is also beneficial for people suffering from lifestyle diseases like diabetes and hypertension.
As per a study, almost 95.2% of people suffering from Type II diabetes were able to stop the medication following a ketogenic diet religiously. Although. Ketogenic diets are a stricter version of dieting; it can give you the best results within a short span.
Physical health benefits comparison - Mediterranean diet Vs. Keto diet
In this article about the Mediterranean diet vs. ketogenic diet, we will look into details, what are the major benefits offered by both these diet plans.
Physical health benefits of the Mediterranean diet
People who follow the Mediterranean diet have a lower risk of suffering from different types of diseases.
- Following the Mediterranean diet as a part of your lifestyle will help you to maintain proper levels of cholesterol in your body. Thus, you will have a healthy heart condition.
- Mediterranean diet can also help in reducing extra pounds, thus helping your body to stay in perfect shape.
- People who follow the Mediterranean diet have lower chances of getting a stroke and heart attack.
- Mediterranean diet can also help in the prevention and control of Type II diabetes.
Physical health benefits of Ketogenic diet
The ketogenic diet provides benefit for a wide variety of different types of health conditions
- A ketogenic diet can help you to improve risk factors like extra body fat, cholesterol levels, blood pressure, and sugar levels in the body.
- The ketogenic diet also reduces the growth of tumors and cancer-causing reasons in the body.
- The keto diet is also helpful in reducing the symptoms of Alzheimer’s disease.
- As per many research, Keto diet can also cause a reduction in epileptic seizures.
- For women who suffer from Polycystic Ovary Syndrome, the ketogenic diet can help in the control and prevention of symptoms and disease.
When we compare the Mediterranean diet pros and cons with the ketogenic diet pros and cons, it can be seen that both these diet plans are helpful for different types of people. Both these diet plans provide the best physical health benefits to people.
Mental/cognitive health benefits
The Mediterranean diet, as well as the ketogenic diet, also provides many cognitive benefits to users.
Mental health benefits of the Mediterranean diet
A research conducted by Australian researchers has confirmed that there are numerous Mediterranean diet health benefits, including the benefits for mental health. Following the Mediterranean diet regularly can help in the prevention of symptoms of depression, anxiety, and stress.
As per claims made by WHO, people who follow a strict Mediterranean diet have 33% fewer chances of being diagnosed with symptoms related to depression and other mental health-related issues.
Mental health benefits of Ketogenic diet
The ketogenic diet provides promising results when it comes to mental health. The diet plan can help in reducing symptoms of different mental health conditions like depression, bipolar disorder, dementia, and schizophrenia.
The ketogenic diet works for the prevention of all these diseases, as following the low carb diet provides a feel-good effect. In addition to this, it is also helpful in bolstering brainpower.
The Mediterranean diet, as well as the Ketogenic diet, has high potential when it comes to eliminating symptoms associated with mental health problems.
Fat percentage
There is a huge difference in the percentage of fat to be included in the Mediterranean diet and the Ketogenic diet. While the Ketogenic diet is a high-fat diet, and you have to include almost all food that comprises a high-fat percentage, the Mediterranean diet has a low-fat percentage.
This means, when you are following the Mediterranean diet, you don’t have to include lots of food that includes fat. Thus, you have to eat food that has a moderate amount of fat. While, under the Ketogenic diet, you have to include food that has a very high percentage of fat.
Carbohydrates
The ketogenic diet is based on the foundation that you don’t have to include any food that consists of even a slight amount of carbohydrate. Thus, when a person is following a Ketogenic diet, he/she has to pay close attention to not include any food item that includes carbs.
Even when a person is eating fruits and vegetables, they need to be very careful. Eating carbs boosts the level of blood sugar, and thus, you may not stay in the ketosis state if you eat any food item that contains carbohydrates.
On the other hand, the Mediterranean diet does not restrict people from eating carbohydrates. But, they need to include food items that they receive from unrefined sources. Jewish people follow the Mediterranean diet, and they include unrefined cereals and grains like wheat, beans, legumes, which are not refined.
When it comes to the inclusion of carbohydrates in the diet, the Mediterranean diet vs. ketogenic diet stands on opposite poles. While the Ketogenic diet completely restricts the consumption of all forms of carbohydrate, the Mediterranean diet does not restrict or stop people from consuming food containing carbs.
Diabetic/sugar
As per a study conducted in the year 2014, it has been claimed that following the Mediterranean diet can help people to prevent Type II diabetes. It can also help in improving symptoms in people who are already suffering from Type II diabetes. The Ketogenic diet also helps people with type II diabetes as it helps the body to maintain optimum levels of glucose.
The lower intake of carbohydrates as a part of the ketogenic diet helps in the elimination of spark in blood sugar. Thus, it reduces the need for insulin by the body.
ketogenic diet is so helpful in the prevention and control of diabetes that following a ketogenic diet regularly can help people to reduce the need for medication. Thus, both these diet plans are pretty helpful when it comes to elimination and control of type II diabetes.
Variety
When it comes to the variety of food that can be eaten under both these diet plans, there is a lot of difference in the Mediterranean diet vs. ketogenic diet. The Ketogenic diet includes consumption of high-fat food with less amount of protein and an almost negligible amount of carbohydrate.
Although you can choose different varieties of food when it comes to following a ketogenic diet, the variety does not include different food. Most food that you eat is rich in fat, and you are not allowed to eat all kinds of food.
When it comes to the Mediterranean diet, you have a variety of options available. Not many food items are restricted in a Mediterranean diet, and you can eat whatever you want but in a moderate quantity. The Mediterranean diet is basically a plant-based diet. At the same time, the Ketogenic diet works best for people who are not vegan.
Thus, as far as the variety of food is concerned, the Mediterranean diet can be used by anyone and everyone. Since the ketogenic diet does not include lots of food options, the diet plan may not work for many people.
Taste and spices
When we compare the Mediterranean diet vs. ketogenic diet, both differ in terms of taste. The Mediterranean diet is used and loved by people all over the world as the aroma and taste are full of flavors. You won’t get bored with the Mediterranean diet, even if you continue with a diet plan for your whole life.
The ketogenic diet, on the other hand, does not provide enough choice when it comes to using different ingredients and spices in the food preparation. Since most spices include some amount of carbohydrate, the ketogenic diet does not include different flavors and tastes. The ketogenic diet is based on a rigid rule, and you have to measure each and every ingredient before planning to cook.
The Mediterranean diet, on the other hand, uses a whole world of spices like cumin seed, fenugreek seed, anise, garlic, and lots of other ingredients in the food preparation.
Cost
When it comes to the price of both these diet plans, both are a bit costly diet plans. A Ketogenic diet includes lots of healthy fat in food preparation, and thus, the healthy fat sources cost much.
The Mediterranean diet seems costly to users as different varieties of food have to be prepared on an everyday basis. If you want to get good health, you have to spend some of your wealth. Thus, if you are looking to improve your health, there is no harm in spending a few extra bucks in following these diet plans.
Food list
The food list for Mediterranean and Keto diets can vary. Following are the food list for both these diet plans:
Food list for Mediterranean diet - Few examples:
- Israeli salad: A variety of finely chopped and mixed vegetables, with olive oil, lemon and salt
- Hummus
- Tahini
- Greek salad: with red juicy tomatoes and olives.
- Lentils with rice and pasta
- Koshari: a bowl of lentils, rice, chickpeas
- Aubergine: eggplant, lentils, and peppers cooked in olive oil
- Shakshuka: tomato stewed in olive oils
- Brian: Baked vegetables in olive oil
- Chees dishes
Food list for the keto diet - Few examples
- Scrambled eggs: as breakfast
- Keto meat pie
- Dairy-free tea and coffee
- Mushroom omelet
- Bacon omelet
- Asian cabbage stir fry
- Bulletproof coffee
Thus, the recipes and food items for the keto diet and Mediterranean diet vary a lot. While keto diets include animal-based food items, the Mediterranean diet mostly focuses on plant-based products.
Ingredients
The ingredients used in the preparation of Mediterranean diet food and ketogenic diet food also differ.
Mediterranean diet Ingredients
Following are the major ingredients in the preparation of Mediterranean diet food items
- Seasonal fruits and vegetables
- Whole grains and cereals like pasta, quinoa, barley, and wheat
- Healthy fat sources like olive oil and nuts
- More amount of seafood like tuna, salmon, and trout
- Low-fat Greek yogurt or plain yogurt
- Inclusion of lots of herbs and spices
Ketogenic diet ingredients
Following are the major ingredients in the preparation of ketogenic diet food items
- Low carb vegetables like fennel, cabbage, cauliflower, and mushroom
- Low sugar fruits like avocado, blueberry, raspberry, limes, and coconut
- Lots of meat, poultry, and egg
- Nuts and seeds like flaxseed, sesame seeds, chia seed, and pecans
- Dairy products like cheese, cottage cheese, cream, and lots of butter
- Keto approved condiments and spices
Thus, when it comes to ingredients, the ketogenic diet and the Mediterranean diet varies a lot. The Mediterranean diet plan does not eliminate lots of ingredients. On the other hand, the Ketogenic diet prohibits the use of different ingredients in food preparation.
Alcohol
The best part about the Mediterranean diet is that it does not restrict the use of alcohol in the diet plan. But it is recommended to limit the use of alcoholic drinks to wine. Red wine is one of the most used alcoholic beverages used in the Mediterranean diet. Alcoholic drinks like tequila and vodka are not recommended for consumption under the Mediterranean diet.
If you want to go on a ketogenic diet, you will have to stay away from all kinds of alcoholic drinks. Alcoholic drinks have lots of added sugar, and it is also made by using sources of carbohydrates. Thus, quit alcohol completely if you want to follow a ketogenic diet for the best results.
Restrictive
When it comes to the comparison between the ketogenic diet and the Mediterranean diet, the Ketogenic diet can be said to be more restrictive. Numerous food items are not allowed to be eaten if you are following the ketogenic diet.
On the other hand, the Mediterranean diet is pretty easy to follow, as you can eat almost anything you want but in a limited quantity. Thus, the Keto diet is more restrictive as compared to the Mediterranean diet.
Ease of cooking
Recipes for the Ketogenic diet, as well as the Mediterranean diet, are pretty easy to follow. You don’t have to spend hours in your kitchen to get the best recipes. The Mediterranean diet preparation may take a few more minutes for preparation as compared to the ketogenic diet as you have lots of varieties to cook. But, overall, both these types of diet food can be prepared with maximum ease.
Effort to follow
Following all kinds of diet plans may seem challenging in the beginning. But, once you get used to the plan, you won’t face many problems. When it comes to comparison between the Mediterranean diet and Ketogenic diet, you may need more effort on your part to follow the diet.
But, the Mediterranean diets are easy to follow as it doesn’t restrict you from eating anything. If you are a beginner in the dieting world, it is recommended to start your dieting by choosing the Mediterranean diet plan.
For kids
The Keto diet is not recommended for kids, as kids need all types of nutrients for their healthy growth. Feeding kids with foods that have large quantities of fats won’t give any fruitful results. In Fact, some kids may face disastrous impacts after going through the Keto diet.
On the other hand, the Mediterranean diet can be followed by anyone and everyone. The Greeks, Jewish people in Israel, Arabs in Israel and Middle East countries, follow the Mediterranean diet all their lives, and they also make sure that kids start the diet right from the day they start eating.
Thus, the Mediterranean diet is almost like a part of life for many kids, and they don’t face any kind of deficiency or problem even after following the diet for their entire lives.
Suitable for beginners
When it comes to suitability for beginners, the Mediterranean diet can be more suited to beginners as compared to the keto diet. This is because you have to follow different types of restrictions while you are on a ketogenic diet. But, the Mediterranean diet does not come up with any such restriction.
Sustainability
The Mediterranean diet is pretty sustainable, as it is a plant-based diet. If you are following the Mediterranean diet for a longer duration, you are also reducing carbon footprint and Greenhouse gas emission.
The ketogenic diet can’t be called a sustainable diet plan, as lots of resources are wasted in following the keto plan. In addition to this, following a ketogenic diet for a long duration is also not sustainable for the health of the person who is following the diet.
Risks
Both of these diet plans are free from all kinds of risks and side effects. But, it is very recommended to consult a healthcare specialist before following any of these diet plans, considering your lifestyle and other health issues you may have.
Can both diets work together?
The ketogenic diet and the Mediterranean diet can’t work together as one diet plan completely restricts the use of certain food items, and the other diet plan makes use of all-inclusive items in the food preparation.
Recommendation
Following any diet plan may seem a challenging task initially. But, if you are looking to improve your health and lifestyle, diet plans can work like magic. No matter which diet plan you choose, you will be asked to be consistent with self-discipline, physically active, stop smoking and follow a healthy lifestyle.
Before you choose any diet plan, make sure to get adequate information about the plan and the food to be concluded. In addition to this, the diet plan should not be too restrictive and strict.
The Mediterranean diet plan has been working in the Jewish culture for people for hundreds of years. Thus, it can be one of the best diet plans to choose from. If you have already tried and tested different diet plans, even the Keto diet can work for you.
Thus, if you want the diet plan to give quick results, choose a ketogenic diet and if you want the diet plan to be less restrictive but that can provide multiple health benefits, choose the Mediterranean diet plan. Let us know which one of these plans worked best for you.
