SadaNews – A recent study has shown that plant-based diets may provide health benefits similar to those traditionally attributed to the Mediterranean diet, with the potential for a significantly lower environmental impact.
The Mediterranean diet is considered one of the most recommended diets by specialists, due to its reliance on whole, nutrient-rich foods, such as vegetables, fruits, legumes, and whole grains, while reducing processed foods.
The study, published in the journal “Frontiers in Nutrition,” was prepared by researchers from the University of Granada and the Spanish National Research Council, and it relied on the design of four theoretical models for weekly menus that provide about 2,000 calories per day. These systems included: the traditional Mediterranean diet, a semi-vegetarian diet that includes fish, an ovo-lacto vegetarian diet, and a strict vegan diet. According to the website “Health Line.”
Although these models did not take into account daily living habits or personal preferences, their results indicate the possibility of building balanced and environmentally compatible plant-based systems.
Nutritional Gaps… and Compensatory Recommendations
The study showed a similarity in macronutrient ratios across the four systems; all remained within the recommended limits for proteins, carbohydrates, and fats. However, gaps appeared in some micronutrients, such as vitamin “D” and iodine, which none of the systems reached the required levels. The strict vegan system displayed a clear deficiency in vitamin “B12,” while none of the optimal quantitative diets achieved sufficient levels of omega-3 fatty acids.
Researcher Nüelia Rodríguez called for following the “sun, salt, and supplements” rule to compensate for deficiencies by safely exposing oneself to sunlight, using iodized salt, and consuming fortified foods and dietary supplements as needed. Nutrition expert Michelle Rothenstein emphasized the importance of evaluating the diet as a whole and working with a specialist to ensure nutritional balance within plant-based choices.
The study noted a positive observation, which is that the strict vegan diet provided higher amounts of vitamin “B1” and iron compared to the systems that include animal products.
Significant Environmental Gains
On another aspect, the study addressed the environmental impact of shifting towards plant-based systems, indicating that greenhouse gas emissions could be reduced by between 54 and 87 percent when moving from the traditional Western diet to a plant-based one. According to the analysis, the strict vegan system reduces greenhouse gas emissions by 46 percent compared to the Mediterranean diet and requires 33 percent less land area, while its water consumption decreases by about 6.6 percent.
The models also showed a reduction of up to 56 percent in the daily disease incidence rate when following plant-based systems compared to non-plant-based systems.
Application Challenges… and Simple Initial Steps
Researchers point out that the study remains theoretical and does not accurately reflect real-life living conditions, where factors such as cost, food preferences, cooking skills, and availability of fortified products can affect dietary adherence.
Nonetheless, the study confirms that following a plant-based diet remains a viable and healthy option when planned well. Rodríguez recommends starting with gradual steps, such as substituting part of the meat with legumes in common recipes, trying tofu and tempeh, relying on canned beans and frozen vegetables, adding nuts and seeds to meals, and making half the plate fruits and vegetables, in addition to preparing some meals in advance to facilitate adherence to the plant-based option.
The study also warns that plant-based meat alternatives can vary greatly in quality and should not always be regarded as a healthy substitute.