“Eat to live, not live to eat”

— Socrates

There is evidence that the ancient Greeks lived long, healthy lives. Batrinos (2008) states that research has shown an average age in one group of men was around 70 years old. A healthy diet has long been associated with general health and wellness. The Mediterranean diet has been reported to help protect against a large number of chronic diseases, such as cancer, cardiovascular diseases, obesity, etc (Gotsis et al. 2014). Perhaps this was a contributing factor for the ancient Greeks reaching impressive levels of longevity. Research has shown that a healthy diet is important in the prevention of diseases, and also affects the health status of populations (Nishida, 2004) There is much research into the benefits of the Mediterranean diet, however, in recent years there has been a shift towards the vegan diet. Gotsis et al. (2014) demonstrated that less people in Mediterranean countries are adhering to the Mediterranean diet, and also found evidence that Cretan farmers are now more likely to develop Cardiovascular Disease. This article will discuss both the Mediterranean diet, and the vegan diet, and critically analyse the benefits, and negatives, of both, as well as assessing the similarities, and differences in approach. 

The Mediterranean diet can be characterised as typically consisting of high amounts of olive oil, vegetables, fruits, cereals, nuts, legumes, as well as moderate amounts of fish and meats, dairy products such as cheese, and red wine. It can also consist of eggs and sweets (Davis et al. 2015). There is of course a large variability in these foods, the amounts eaten, and the variety of potential different options available to individuals, depending on regions etc. Martinez-Gonzalez et al. (2019) argues that perhaps the greatest benefit for the Mediterranean diet is the nutrient rich, and balanced nature- containing high levels of protein, fibre, essential fatty acids, and a variety of vitamins and minerals. Another strength of the Mediterranean diet, discussed by these authors, was the high level of adherence to the Mediterranean diet in a number of trials. This could be due to the relatively flexible nature of the diet, as well as the variety of foods, and general good taste. 

Is a vegan diet a healthy option?

The position of the American dietetic association concluded “Appropriately planned vegetarian diets have been shown to be healthful, nutritionally adequate, and may be beneficial in the prevention and treatment of certain diseases” (Craig WJ & Mangels AR; 2009)  

However, unlike the Mediterranean diet, a vegan diet can lead to deficiencies in certain nutrients. Specifically, Vitamin B1 (found in fish, meat and dairy), vitamin D (found in fish, eggs), Calcium (high levels found in dairy products such as milk) and n-3 fatty acids (fish and eggs) (Appleby and Key, 2015). Supplements are recommended to make up for the dietary deficiencies. One key deficiency for vegans could be a lack of calcium. Appleby et al. (2007) found a 30% greater risk in bone fractures for vegans, compared to meat eaters, when the necessary calcium (necessary for bone health) requirements weren’t met. When appropriate calcium levels were consumed, there was no difference between vegans and meat eaters. Calcium is a critical nutrient for bone health and density, and this is of course found in dairy products, which form a moderate part of the Mediterranean diet. 

It has been regularly shown that a diet rich in fruit and vegetables can promote longevity in adults (Rissanen et al. 2003) This shouldn’t be a surprise as the benefits of fresh fruit and vegetables, and the variety of nutrients they contain, is common knowledge. It should also be noted, that whether you eat meat or not, you should be consuming plenty of fruit and vegetables in your daily diet, the latest guidelines are moving away from the 5 a day message for 30 different varieties of fruit and vegetables per week. The literature would suggest that vegetarians have a lower risk of obesity, ischemic heart disease and diabetes. This evidence is also in line with findings presented earlier, on the similar benefits shown by the Mediterranean diet. Venderly and Campbell (2006), also concluded that elite athletes could achieve the required protein intakes, on a vegetarian diet. Especially those athletes who perform endurance events (this makes sense due to the higher amount of energy, and carbohydrates needed to fuel endurance sports). 

It is clear from the data that a healthy, BALANCED diet, is crucial. This is especially important if you’re an individual who trains a lot, and especially if you are an athlete (or a warrior). Although it is possible to achieve a healthy, balanced diet, on a vegan diet, our opinion on the matter, is that taking the benefits of a plant-based diet, and combining this with lean meat, fish, eggs, and all the nutritional benefits these foods contain, will lead to the best outcomes in most cases. Dairy is also a great source of protein, and nutrients such as calcium and B12, provided there is no lactose intolerance. This seems to tie in with a Mediterranean diet. Tosti et al (2017), state that traditionally, the Mediterranean diet would consist of a large amount of fresh vegetables, nuts and legumes, with fish and meat being consumed less, and was seen more as a luxury. This would appear to be similar to the vegan diet and may yield similar health benefits. 

From a practical viewpoint for many of our clients at Arete, we don’t believe that the average person has the knowledge (unless working with a dietitian), or the organisation, to fully buy, prepare, and consume the adequate nutrition, on a fully vegan diet. The Greeks of course didn’t have access to the science and nutrition advice we have today, however they managed to live healthy, strong lives of longevity, which included plenty of sport. Based on the mountain of evidence, we would recommend a balanced, healthy diet, full of nutrient rich foods, incorporating the necessary macro, and micronutrients. The Mediterranean diet seems to tick all of these boxes, and it could benefit many individuals to start following this method of diet. 

However, if deciding to go vegan, an individual must focus more on their dietary intake, eating foods higher in protein, such as black beans, lentils, and Tempah, as well as addressing any dietary imbalances in key nutrients discussed above. Seeking the advice of a professional would be a shroud investment for anyone interested in becoming vegan. However, this would be good advice for meat eaters as well, as many people don’t consume required nutrients, and have deficiencies. 

Please feel free to get in contact with us if you would like to discuss any of the above points or if you have any other questions. 

References

   Appleby, P., Roddam, A., Allen, N., & Key, T. (2007). Comparative fracture risk in vegetarians and nonvegetarians in EPIC-Oxford. European Journal of Clinical Nutrition, 61(12), 1400–1406.

   Appleby, P. N., & Key, T. J. (2015). The long-term health of vegetarians and vegans. Proceedings of the Nutrition Society, 75(3), 287–293.

Batrinos, M. (2008). The length of life and eugeria in classical Greece. Hormones, 7(1), 82–83.

   Clark, N. (1996). The Power of Protein. The Physician and Sportsmedicine, 24(4), 11–12. 

   Innis, S. M. (2007). Dietary (n-3) Fatty Acids and Brain Development. The Journal of Nutrition, 137(4), 855–859. 

Davis, C., Bryan, J., Hodgson, J., & Murphy, K. (2015). Definition of the Mediterranean Diet; a Literature Review. Nutrients, 7(11), 9139–9153. 

Gotsis, E., Anagnostis, P., Mariolis, A., Vlachou, A., Katsiki, N., & Karagiannis, A. (2014). Health Benefits of the Mediterranean Diet. Angiology, 66(4), 304–318.

Martínez-González, M. A., Gea, A., & Ruiz-Canela, M. (2019). The Mediterranean Diet and Cardiovascular Health. Circulation Research, 124(5), 779–798.

Nishida, C., Uauy, R., Kumanyika, S., & Shetty, P. (2004). The Joint WHO/FAO Expert Consultation on diet, nutrition and the prevention of chronic diseases: process, product and policy implications. Public Health Nutrition, 7(1a), 245–250.

   Position of the American Dietetic Association: Vegetarian Diets. (2009). Journal of the American Dietetic Association, 109(7), 1266–1282.

   Rissanen, T. H., Voutilainen, S., Virtanen, J. K., Venho, B., Vanharanta, M., Mursu, J., & Salonen, J. T. (2003). Low Intake of Fruits, Berries and Vegetables Is Associated with Excess Mortality in Men: the Kuopio Ischaemic Heart Disease Risk Factor (KIHD) Study. The Journal of Nutrition, 133(1), 199–204.

   Venderley, A. M., & Campbell, W. W. (2006). Vegetarian Diets. Sports Medicine, 36(4), 293–305.