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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- MayoClinic.com: Mediterranean Diet for Heart Health
- Harvard School of Public Health: Close Adherence to a Mediterranean Diet Promotes Longevity: June 25, 2003: 2003 Releases: Press Release Archives
- MayoClinic.com: Vegetarian Diet: How to Get the Best Nutrition
- PubMed: Mediterranean Diet and Risk for Alzheimer’s Disease
- PubMed: Mediterranean Diet and Risk for Alzheimer’s Disease
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Mediterranean Vegetarian Diet
Based on centuries-old culinary traditions of the countries situated along the Mediterranean Sea, the Mediterranean diet provides a solid nutritional foundation for vegetarians 1. Because the Mediterranean diet emphasizes plant-based protein sources, such as whole grains, legumes and nuts, the diet naturally lends itself to a vegetarian eating plan. Following a vegetarian diet within the guidelines of Mediterranean tradition may decrease your risks of heart disease, cancer and Alzheimer’s disease 13.
Benefits
In a study published in the "New England Journal of Medicine" in 2003, researchers from Harvard School of Public Health and the University of Athens Medical Center found that residents of Greece who followed the principles of the Mediterranean diet had increased longevity and a lower incidence of heart disease and cancer than study participants who did not adhere to the diet 13. Researchers concluded that a diet rich in fiber, lean proteins, monounsaturated fats and omega-3 fatty acids, along with moderate amounts of wine with meals, may protect you against chronic disease. A 2006 study published in the “Annals of Neurology” indicates that following a Mediterranean diet may prevent cognitive decline as you age and reduce your risk of Alzheimer’s disease 3.
Guidelines
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Vegetables and fruits, whole grains, legumes, nuts and seeds, olive oil, herbs and spices form the foundation of the Mediterranean diet pyramid. Together, these foods constitute a food group and represent the basis of every meal. Seafood makes up the second food group on the Mediterranean pyramid, followed by poultry, eggs and cheese. Meats and sweets sit at the narrowest point of the pyramid, indicating that they should account for only a small portion of a non-vegetarian diet.
- Vegetables and fruits, whole grains, legumes, nuts and seeds, olive oil, herbs and spices form the foundation of the Mediterranean diet pyramid.
- Meats and sweets sit at the narrowest point of the pyramid, indicating that they should account for only a small portion of a non-vegetarian diet.
Modifications
As a vegetarian, you can modify the Mediterranean diet by replacing seafood, poultry and meat with legumes, soy products, nuts and seeds. The Mediterranean diet pyramid and the Mayo Clinic’s vegetarian diet pyramid are similar in their emphasis on grains, legumes and nuts, followed by vegetables and fruits, with fats representing a small segment of your diet. Nuts provide protein, fiber and heart-healthy fats, but are high in calories. Limit your consumption of nuts to one handful per day. Focus on dried beans, tofu or tempeh and non-fat dairy foods to replace the protein in seafood and poultry. To avoid weight gain and excess fat, eat moderate portions of eggs and cheese daily to weekly, as indicated in the Mediterranean pyramid.
- As a vegetarian, you can modify the Mediterranean diet by replacing seafood, poultry and meat with legumes, soy products, nuts and seeds.
- The Mediterranean diet pyramid and the Mayo Clinic’s vegetarian diet pyramid are similar in their emphasis on grains, legumes and nuts, followed by vegetables and fruits, with fats representing a small segment of your diet.
Considerations
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Fish oil supplements or fortified foods may replace the omega-3 fatty acids in seafood, which contribute to the cardiovascular benefits of the Mediterranean diet. To replace the vitamin D in fish, use dairy products fortified with vitamin D. Combine bean dishes with generous servings of leafy vegetables and tomatoes -- the vitamin C in the vegetables will increase your absorption of the iron that beans provide.
Suggestions
Take advantage of the Mediterranean diet’s abundant vegetarian options by eating whole-grain breads and pasta, a wide variety of legumes and a colorful array of vitamin-rich fruits and vegetables. Season foods with fresh garlic, basil, oregano and grated Parmesan cheese. Follow the Mediterranean tradition of spending plenty of time outdoors -- sunlight promotes your skin’s production of vitamin D.
Related Articles
References
- MayoClinic.com: Mediterranean Diet for Heart Health
- MayoClinic.com: Vegetarian Diet: How to Get the Best Nutrition
- PubMed: Mediterranean Diet and Risk for Alzheimer’s Disease
- Tong, T.Y.N., Wareham, N.J., Khaw, K. et al. Prospective association of the Mediterranean diet with cardiovascular disease incidence and mortality and its population impact in a non-Mediterranean population: the EPIC-Norfolk study. BMC Med 14, 135 (2016). https://doi.org/10.1186/s12916-016-0677-4
- Primary Prevention of Cardiovascular Disease with a Mediterranean Diet (Original Article, N Engl J Med 2013;368:1279-1290). In Table 1 (page 1281), in the Goal column, the recommended number of servings of vegetables for the low-fat diet should have been “≥2 servings/day,” rather than “≥2 servings/wk.” The article is correct at NEJM.org.
- Rosato V, Temple NJ, La Vecchia C, Castellan G, Tavani A, Guercio V. Mediterranean diet and cardiovascular disease: a systematic review and meta-analysis of observational studies. Eur J Nutr. 2019;58(1):173–191. doi:10.1007/s00394-017-1582-0.
- Lourida, Ilianna; Soni, Maya; Thompson-Coon, Joanna; Purandare, Nitin; Lang, Iain A.; Ukoumunne, Obioha C.; Llewellyn, David J. Mediterranean Diet, Cognitive Function, and Dementia: A Systematic Review, Epidemiology: July 2013 - Volume 24 - Issue 4 - p 479-489 doi: 10.1097/EDE.0b013e3182944410
- Morris MC, Tangney CC, Wang Y, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement. 2015;11(9):1015-22.
- Shai I, Schwarzfuchs D, Henkin Y, et al. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. N Engl J Med. 2008;359(3):229-41.
- Agnoli C, Sieri S, Ricceri F, et al. Adherence to a Mediterranean diet and long-term changes in weight and waist circumference in the EPIC-Italy cohort. Nutr Diabetes. 2018;8(1):22.
- Paterson, E. K., Myint K.P., Jennings, A., et al. Mediterranean Diet Reduces Risk of Incident Stroke in a Population With Varying Cardiovascular Disease Risk Profiles. Stroke. 2018;0:2415–2420.
- Ralph A. H. Stewart, Lars Wallentin, Jocelyne Benatar, Nicolas Danchin, Emil Hagström, Claes Held, Steen Husted, Eva Lonn, Amanda Stebbins, Karen Chiswell, Ola Vedin, David Watson, Harvey D. White, the STABILITY Investigators, Dietary patterns and the risk of major adverse cardiovascular events in a global study of high-risk patients with stable coronary heart disease, European Heart Journal, Volume 37, Issue 25, 1 July 2016, Pages 1993–2001, https://doi.org/10.1093/eurheartj/ehw125
- Georgoulis M, Kontogianni MD, Yiannakouris N. Mediterranean diet and diabetes: prevention and treatment. Nutrients. 2014;6(4):1406-23.
- O'Connor LE, Hu EA, Steffen LM, Selvin E, Rebholz CM. Adherence to a Mediterranean-style eating pattern and risk of diabetes in a U.S. prospective cohort study. Nutr Diabetes. 2020;10(1):8. Published 2020 Mar 20. doi:10.1038/s41387-020-0113-x
- Omega-3 Fatty Acids. Fact Sheet for Healthcare Professionals. National Institutes of Health, Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#rheumatoid.
- Morales-ivorra I, Romera-baures M, Roman-viñas B, Serra-majem L. Osteoarthritis and the Mediterranean Diet: A Systematic Review. Nutrients. 2018;10(8)
- Romagnolo DF, Selmin OI. Mediterranean Diet and Prevention of Chronic Diseases. Nutr Today. 2017;52(5):208-222.
- Schwingshackl L, Schwedhelm C, Galbete C, Hoffmann G. Adherence to Mediterranean Diet and Risk of Cancer: An Updated Systematic Review and Meta-Analysis. Nutrients. 2017;9(10)
- Toledo E, Salas-Salvadó J, Donat-Vargas C, et al. Mediterranean Diet and Invasive Breast Cancer Risk Among Women at High Cardiovascular Risk in the PREDIMED Trial: A Randomized Clinical Trial. JAMA Intern Med. 2015;175(11):1752–1760. doi:10.1001/jamainternmed.2015.4838
- Yang J, Farioli A, Korre M, Kales SN (2014) Modified Mediterranean Diet Score and Cardiovascular Risk in a North American Working Population. PLoS ONE 9(2): e87539. https://doi.org/10.1371/journal.pone.0087539
- De Pergola, G.; D’Alessandro, A. Influence of Mediterranean Diet on Blood Pressure. Nutrients 2018, 10, 1700.
- Jennings A, Berendsen AM, Groot LCD, et al. Mediterranean-Style Diet Improves Systolic Blood Pressure and Arterial Stiffness in Older Adults. Hypertension. 2019;73(3):578-586. doi:10.1161/hypertensionaha.118.12259.
- Joo, J., Williamson, S.A., Vazquez, A.I. et al. The influence of 15-week exercise training on dietary patterns among young adults. Int J Obes 43, 1681–1690 (2019). https://doi.org/10.1038/s41366-018-0299-3
- Michelle E. Baker, Kristen N. DeCesare, Abby Johnson, Kathleen S. Kress, Cynthia L. Inman & Edward P. Weiss (2019) Short-Term Mediterranean Diet Improves Endurance Exercise Performance: A Randomized-Sequence Crossover Trial, Journal of the American College of Nutrition, 38:7, 597-605, DOI: 10.1080/07315724.2019.1568322
- Mediterranean Diet. US News & World Report.
- Mediterranean Diet for Osteoarthritis. Arthritis Foundation.
Writer Bio
Anne Tourney specializes in health and nutrition topics. She is a registered nurse with experience in medical-surgical nursing, behavioral health and geriatrics. Tourney earned a Bachelor of Science in nursing from Regis University.