Mediterranean Diet vs Paleo: A complete comparative guide

Both the Mediterranean and Paleo diets belong to the group of ancestral eating patterns and imply consuming foods that were accessible to our direct ancestors. Comparing the Mediterranean diet vs Paleo diet, we can see them both focus on whole foods and imply rather a high intake of vegetables, fruits, and fats. The main differences include:

• The Paleo diet implies excluding grains, dairy, and legumes completely.
• The Mediterranean diet uses olive oil as the primary source of fat.
• The Mediterranean diet emphasizes fish and seafood, while Paleo also includes lean meats and eggs.

Both diets have certain health benefits and considerations, which is why everyone should choose a suitable approach based on individual needs and goals.

Ancestral eating has been popularized for a while. In a nutshell, this dietary approach implies building your diet around foods similar to those our direct ancestors consumed during different eras. The Mediterranean and Paleolithic diet are among the most popular forms of ancestral eating but which of them can give you the most benefits? Let’s compare the Mediterranean diet vs Paleo in detail to answer this question!

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What Is the Mediterranean Diet?

The Mediterranean diet is one of several forms of ancestral diet. This diet is based on the traditional eating patterns of countries in the Mediterranean, such as Italy, Spain, Greece, and others. Given the large number of countries with diverse cultures located in this area, there is no unified approach to the Mediterranean diet–it varies depending on the unique specs of every country. Yet, the main concepts of this dietary approach are as follows:

• Focus on plant-based foods, such as vegetables, fruits, nuts, seeds, and legumes.
• A relatively high intake of fats, sourced primarily from olive oil.
• Most protein is sourced from fish and seafood, though poultry is also included. Red meats are limited or excluded.
• Moderate consumption of dairy products and wine (mostly red wine, consumed with meals).

In addition to everything said above, the Mediterranean diet keeps focus on fresh foods and avoids processed goods and sugars.

What Is the Paleo Diet?

The Paleo diet is also one of several forms of ancestral diet. The full name of this diet (the Paleolithic diet) hints at its primary idea–to focus on eating only those foods that were accessible to our ancestors from the Paleolithic era. For this reason, this dietary approach is also known as the “caveman” or “hunter-gatherer” diet.

The foods you will typically eat on this diet include:

• Fruits
• Vegetables
• Nuts and seeds
• Lean meats
• Fish
• Oils

Basically, the Paleo diet consists of products that our ancestors could grow or hunt. Products that appeared later, such as grains, legumes, dairy, refined and added sugar, starchy vegetables, and highly processed foods (e.g. cookies or chips) are excluded. Also, the diet implies limiting the amount of added salt.

Paleo vs Mediterranean: The Key Similarities

When comparing Mediterranean vs Paleo eating plans, it’s worth noting that both belong to an ancestral group of diets. That is, they share certain similarities, such as:

• Focus on whole foods - Both diets imply avoiding packaged or refined foods and emphasize fresh foods instead.
• High vegetable and fruit intake - Vegetables and fruits make up the biggest part of both diets, ensuring that you get enough fiber, vitamins, minerals, and other elements.
• Healthy fats intake - These eating approaches embrace healthy fats sourced from fatty fish, seeds, nuts, and vegetable oils, though each of these diets focuses on different types of healthy fats.

Paleo Diet vs Mediterranean Diet: The Main Differences

Despite some clear benefits, there is also a significant difference between Paleo and Mediterranean diet. Here’s a more detailed nutritional breakdown of both diets to help you grasp the main distinctive features:

Carbohydrates

• Mediterranean Diet: Includes moderate carbohydrate intake, primarily from whole grains and legumes.
• Paleo Diet: Generally low in carbohydrates, as it excludes grains and legumes entirely.

Protein

• Mediterranean Diet: Encourages moderate protein intake from sources like fish, seafood, poultry, and legumes, while limiting red and fatty meats.
• Paleo Diet: Typically higher in protein, with an emphasis on lean meats, fish, and eggs.

Fat

• Mediterranean Diet: Olive oil is the main source of healthy fats, contributing to its heart-healthy reputation.
• Paleo Diet: Allows a broader range of fats, including animal fats, nuts, seeds, and certain vegetable oils.

Dairy

• Mediterranean Diet: Permits moderate consumption of dairy, especially cheese and yogurt.
• Paleo Diet: Completely excludes dairy products.

Generally, the Paleo diet is much more restrictive. It doesn’t include grains, legumes, or dairy. It also implies a less flexible ban on processed foods.

Paleo vs Mediterranean Diet: An Assessment of Health Benefits

When it comes to picking the right dietary approach for you, it’s important to consider the possible health benefits in order to combine weight-management perks with tangible, long-term gains.

Let’s assess the possible health benefits of Paleo Mediterranean diet to help you make an informed choice:

Mediterranean Diet Benefits

• Heart health. Multiple studies link the Mediterranean diet with lower risk factors for heart disease and stroke. This eating pattern is believed to lower blood pressure and cholesterol levels, thus, supporting heart health.
• Reduced risk of type 2 diabetes. Recent studies on both healthy and diabetic participants reveal that following the Mediterranean diet typically leads to improved insulin levels, fasting glucose homeostasis, and a better insulin resistance index. That is, this dietary approach can help lower the risk of type 2 diabetes, as well as help manage the symptoms if you already have this condition.
• Improved cognitive function. The Mediterranean diet is broadly associated with improved mental clarity and cognitive health among healthy adults. It’s also believed to delay cognitive disorders and thus, help support healthy aging.

Paleo Diet Benefits

• Improved blood sugar levels. Similarly to the Mediterranean diet, the Paleo diet is known to help stabilize blood sugar and insulin levels. According to studies, it can improve glycemic control for patients with type 2 diabetes and several cardiovascular risk factors.
• Simplified weight management. Since it’s more restrictive compared to the Mediterranean diet, the Paleo diet can potentially offer faster weight loss. Additionally, it can help support muscle gain and retention due to a higher protein intake.

The Mediterranean Paleo Diet Dilemma: Which One Wins?

Now that you have a detailed comparison of the Mediterranean diet vs Paleo approach and know about the main benefits of each, the last question is–which one is best for you? Before we answer this question, it’s important to look at some essential considerations related to each of these diets:

• Mediterranean diet - This dietary approach implies a fairly high carb intake, which might be too high for those seeking low-carb eating plans. Since it’s also more balanced, this diet may require additional portion control to stimulate effective weight loss.
• Paleo diet - This diet generally has fewer science-backed health benefits. It’s much more restrictive and thus, may require additional effort to get started with it and sustain it in the long run. Additionally, since it eliminates legumes, dairy, and whole grains, the Paleo diet is associated with the added risk of nutritional deficiencies.

So should you choose a Paleo or Mediterranean diet? Eventually, the choice comes down to your individual needs and goals. We would recommend selecting the Mediterranean diet if you:

• Don’t want your diet to be excessively strict.
• Strive for a variety of tastes and foods.
• Want a diet that easily fits your lifestyle and can be sustained for a longer time.
• Want to get a number of science-backed health benefits but don’t prioritize fast weight loss.

On the other hand, you may consider the Paleo diet if you:

• Your goal is to lose weight faster.
• You are sensitive to grains and dairy (but remember that Paleo is more restrictive than a simple gluten-free diet).
• You want a more structured eating approach.
• You don’t mind eliminating certain food groups completely.

Additionally, be sure to consider your current health condition. Ideally, you should consult with a healthcare provider to pick a dietary approach that’s healthy and beneficial for you.

FAQ

Paleo diet vs Mediterranean: what are the main similarities?

Belonging to the same group of diets (ancestral) both diets imply focusing on foods that were accessible to our direct ancestors. They focus on fresh, whole foods and imply a fairly high intake of vegetables, fruits, and healthy fats.

How are these two diets different?

Despite some similarities, the Mediterranean and Paleo diets are quite different. The Paleo approach tends to be much more restrictive. It doesn’t allow consuming grains, legumes, or dairy. Additionally, the primary sources of proteins and fats are somewhat different for these two diets–the Mediterranean diet focuses on olive oil and fish/seafood, whereas the Paleo diet focuses on lean meats, fish, and eggs for proteins and allows getting fats from oils, seeds, nuts, and animal fats.

Which diet has the most benefits?

Generally, the Mediterranean diet has more science-backed health benefits. It’s also less restrictive and thus, is easier to sustain in the long run. The Paleo diet, on the other hand, is more restrictive and complex to follow, and it can potentially lead to nutrient deficiencies.

Conclusion

Both the Mediterranean and Paleo diets embrace the old eating patterns that focus on whole, fresh foods and eliminate sugars and processed products. These diets belong to the same group of ancestral eating plans and have some things in common. At the same time, they have quite many differences and may not suit everyone.

After reading this guide, you have a detailed comparison of the Mediterranean diet vs Paleo with all their rules, benefits, and considerations. Use this knowledge to pick a diet plan that suits your needs and goals best!

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