Both highlight the benefits of whole foods and plant-based eating, yet each brings its own unique flair to the table

Curious about which one could be the perfect fit for your lifestyle? Dive in to discover how these two popular diets stand out and which might align best with your health goals and preferences.

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The Mediterranean diet

The Mediterranean diet consistently ranks as the best diet in the world, earning the top spot in the 2024 US News & World Report for the seventh consecutive year. 

So, what exactly is the Mediterranean diet? Think of it less as a rigid, rule-heavy plan and more as a general eating pattern and lifestyle that celebrates the joy of food. 

To better understand this approach, let’s explore its key components:

• Fruits and vegetables: Fresh, seasonal produce serves as a staple
• Whole grains: Barley, farro, and whole wheat are common choices
• Olive oil: A primary source of fat, offering heart-healthy monounsaturated fats
• Lean proteins: Fish rich in omega-3 fatty acids, such as salmon, sardines, and tuna are encouraged, while red meat is consumed in small amounts
• Nuts, legumes, and beans: These provide most of the protein
• Eggs and dairy: Eggs and dairy products like yogurt and cheese are included in moderation
• Alcohol: The Mediterranean diet also includes alcohol in moderation—traditionally, wine with meals

Along with its flavorful and varied food, the Mediterranean diet comes with an impressive list of health benefits. This diet may help reduce the risk of breast cancer, dementia, depression, diabetes, high cholesterol, and memory loss. It also strengthens bones, promotes better heart health, and aids in healthy weight loss, though it isn’t intended for rapid results.

The Mediterranean diet also offers significant health benefits during pregnancy. A 2022 study involving nearly 7,800 women shows that those who closely follow the Mediterranean diet around conception and early pregnancy experience about a 21 percent lower risk of complications, including pre-eclampsia, gestational diabetes, and preterm birth.

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The Flexitarian diet

The flexitarian diet ranks as the best plant-based diet in the 2024 US News Best Diet Rankings. It brings together the best of both worlds, offering a predominantly plant-based eating pattern while allowing for the occasional enjoyment of meat.  

Here are the key components of the Flexitarian diet:

• Plant-based protein sources: Legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, edamame
• Whole grains: Quinoa, oats, whole wheat
• Fruits and vegetables: Berries, leafy greens, citrus fruits, and cruciferous vegetables such as broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, and turnips
• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds
• High-quality animal products: Lean cuts of meat, skinless poultry, fish rich in omega-3 fatty acids, and organic or pasture-raised options
• Dairy alternatives: Plant-based milk (such as almond, soy, coconut, and oat), along with yogurt and cheese made from nuts or soy
• Eggs: Free-range, organic, or omega-3 enriched eggs from humanely raised hens

This diet embraces flexibility without strict calorie counts. However, a study published in the science journal Nature indicates that followers should restrict red meat consumption to one portion, or approximately 255 grams, per week.

The flexitarian diet also provides a variety of health benefits. A 2017 review shows that this dietary approach helps reduce blood pressure and body weight, enhances metabolic health, decreases the risk of type 2 diabetes, and aids in managing inflammatory bowel diseases like Crohn’s disease.

What are the differences between the two diets?

The main difference between the two diets lies in their emphasis on plant-based foods and the approach to animal products. The flexitarian diet emphasizes plant-based eating while allowing occasional animal products, recommending no more than 255 grams of red meat per week. In contrast, the Mediterranean diet prioritizes healthy fats, lean proteins, and low-fat dairy products, without strictly limiting the intake of red meats.

Which is better?

Choosing the better diet between the Mediterranean and Flexitarian approaches depends largely on individual goals and lifestyle.

If you lean towards a plant-based eating pattern with moderate meat intake, the flexitarian diet may suit you. On the other hand, if you focus on healthy fats, lean proteins, and traditional Mediterranean foods without aiming for rapid weight loss, the Mediterranean diet may be a better fit.

Remember to consult healthcare professionals or registered dietitians as they offer valuable guidance and support in choosing the best approach for your needs.