A vegan diet and a Mediterranean diet are two healthy diet plans with many similarities, as they are both based on the consumption of fresh fruits and vegetables, seeds, legumes, and whole grains. By interweaving the principles of these two diets, we can create a super-healthy vegan Mediterranean diet that’s full of flavor and rich in nutrients. Furthermore, it’s easy to follow, safe, and offers protection against several chronic diseases.
In this article, we will discuss why the vegan Mediterranean diet is your getaway to optimal health and share with you the most simple and delicious plant-based and Mediterranean-inspired foods. Let’s go!
The principles of the vegan Mediterranean diet are simply a combination of the principles of the two diets. Based on the eating habits of people who live in countries surrounding the Mediterranean Sea, like Italy, Greece, and Spain, the Mediterranean diet is largely based on plant-based foods, just like the vegan diet. That’s why they have so many similarities!
So, some key principles of the vegan Mediterranean diet are:
The vegan Mediterranean diet excludes highly processed foods, which often contain preservatives, trans fats, refined carbohydrates, salt, and sugar, all of which can have numerous negative health effects.
The vegan Mediterranean diet heavily relies on consuming seasonal fruits and vegetables, which are rich in antioxidants and vitamins.
Herbs and spices, like thyme, oregano, sage, and basil are the secrets behind the deliciousness of Mediterranean recipes.
People who live in the Mediterranean countries don’t use butter for cooking. They use the much healthier and nutrient-dense olive oil instead.
Whole grains, like whole wheat, spelt, brown rice, corn, and whole-grain bread are staples of the Mediterranean diet, as they offer more nutrients than their non-whole-grain counterparts.
Legumes, like chickpeas, lentils, and beans, which are an integral part of the Mediterranean diet, are the perfect alternative to animal protein.
The Mediterranean countries are known for their wine tradition, so a glass or two of red wine every now and then is an integral part of the Mediterranean diet. In the vegan Mediterranean diet, one can choose a vegan wine.
The vegan Mediterranean diet has numerous health benefits, as it combines the benefits of the two diets. The most important health benefits of the vegan Mediterranean diet are that it:
The vegan Mediterranean diet not only includes a combination of nutrients that are beneficial for your overall health, but it’s also easy to follow.
This doesn’t mean that you shouldn’t be prepared though! You will need to make sure that you get all the nutrients your body needs, including protein. Since meat, fish, and eggs are excluded from the vegan Mediterranean diet, you will need to rely on plant proteins, like legumes, soy products, buckwheat, and nuts.
The vegan Mediterranean diet doesn’t include dairy products either. Thankfully, a wide variety of plant milk options are available, so it shouldn’t be hard to find the ones you like and switch animal milk with plant-based alternatives!
If you are wondering what you can eat in a vegan Mediterranean diet, here are some ideas that will satisfy your taste buds:
As you get used to the principles of the vegan Mediterranean diet, it will be a lot easier to adapt it to suit your needs and your taste. Once you make the necessary changes, everything will fall into place and you will be able to enjoy the numerous benefits of this diet plan!