Mediterranian Versus Whole Food Plant Based (WFPB-Vegan)
Dr. Neal Barnard, in his comparison of the Mediterranean diet and a whole food, plant-based diet, found that a low-fat vegan diet led to better weight loss, improved lipid concentrations, and better insulin sensitivity, compared to the Mediterranean diet.
Here’s a more detailed breakdown of Dr. Barnard’s findings:
- Study Design:Dr. Barnard and his team conducted a randomized, controlled trial comparing a low-fat vegan diet to a Mediterranean diet, with participants switching diets halfway through the study.
- Weight Loss:The study showed that participants on the low-fat vegan diet experienced significant weight loss, while those on the Mediterranean diet saw no weight loss.
- Lipid Concentrations:The low-fat vegan diet led to improved lipid concentrations (cholesterol levels) compared to the Mediterranean diet.
- Insulin Sensitivity:Participants on the low-fat vegan diet showed improved insulin sensitivity, meaning their bodies were better able to process sugar, compared to those on the Mediterranean diet.
- Other Benefits:According to the Physicians Committee for Responsible Medicine, a low-fat vegan diet also reduced harmful inflammatory dietary compounds called advanced glycation end-products (AGEs) by 73%, compared to no reduction on a Mediterranean diet.
- Why the Difference?Dr. Barnard suggests that the inclusion of fatty fish, dairy products, and oils in the Mediterranean diet may explain why it didn’t lead to the same weight loss and health benefits as the low-fat vegan diet.
- Focus on Whole Foods:Dr. Barnard emphasizes the importance of a plant-based diet that is rich in whole, unprocessed foods, which are naturally low in fat and high in fiber and nutrients