Should You Try the Mediterranean Diet?

Unless you’ve been living in a cave, you’ve likely heard physicians, healthcare organizations, and nutritionists urging everyone to follow the plant-focused Mediterranean Diet. (And if you have been living in a cave, then you likely know that the actual “caveman diet” was also primarily vegan.) We’ll let you in on a secret: They’re practically quoting what PETA has been saying for decades. The Mediterranean Diet is almost entirely vegan. And making one swap to make it vegan has a wealth of benefits.

What do you eat on the vegan Mediterranean Diet?

Unsurprisingly, this nutrient-packed plan focuses on the foods we’ve long known to have significant health benefits: fruits, vegetables, whole grains, beans, lentils, nuts, and healthy fats like those found in avocados, tofu, edamame, coconuts, olives, nut butters, and seeds. High in fiber, antioxidants, and key vitamins and minerals, these foods work together to promote whole-body health. Experts recommend building a meal plan around as many of these health heroes as possible every week:

While some people mistakenly associate the Mediterranean Diet with consuming large amounts of “seafood,” the actual guidelines don’t require eating fish. And there are a multitude of reasons not to. For starters, much of the fat in fish bodies is saturated—one of the main harmful substances the Mediterranean Diet seeks to avoid. Add to that high levels of cholesterol, mercury, antibiotics, chemical pollutants, and microplastics. That dead scaly body may even come with a side of parasitic worms or flesh-eating bacteria.

And fish are just as clever, sensitive, and family-oriented as animals who make their homes on land. They can count, use tools, and demonstrate observational learning. Some caress one another, causing their stress levels to decrease. They form rich social networks and strive to maintain a good reputation. Salmon find their way back to the exact stream where they were born in order to mate after years in the ocean. Rainbowfish’s long-term memories are comparable to a human recalling a lesson learned 40 years prior. Some catfish fathers go without food for a month, protecting their developing eggs in their mouths. And, just like all animals, fish feel pain.

What about omega-3s?

The Environmental Working Group found that people who commonly ate fish were ingesting dangerous amounts of mercury while getting relatively small amounts of omega-3s. Better sources of omega-3 fatty acids include walnuts, flaxseed, chia seeds, hemp seeds, edamame, seaweed, and algae. Other green leafy vegetables and beans also contain small amounts. Algal oil, a great source of DHA and EPA omega-3s, is often an ingredient in vegan fish.

So, what can a vegan Mediterranean Diet do for you?

According to the Cleveland Clinic, following these plant-powered nutrition guidelines has numerous benefits, including:

• lowering the risk of heart disease;
• supporting a healthy body weight;
• lowering blood sugar, blood pressure, and cholesterol;
• decreasing the risk of metabolic syndrome;
• supporting a healthy gut;
• reducing the risk of certain types of cancer;
• slowing the decline of brain function due to aging;
• and increasing life expectancy.

Many people also report increased energy levels, improved sleep quality, achievement of health and fitness goals, and better mental health due to ending their association with foods linked to animal suffering.

What if I want a cheeseburger?

Eat one! Just enjoy a cheeseburger made from plants. With vegan upgrades of all types of meat, dairy, and eggs, there’s no reason to harm our health or animals.

Where do I start?

PETA offers dozens of Mediterranean Diet-friendly recipes like Vegetable and Tofu Kebabs, Rice, Bean and Kale Bowl, and Creamy Red Lentil Salad, plus hundreds of other free, healthy recipes. You can also order a free vegan starter magazine for even more helpful health info, product tips, and recipes.   

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