A Mediterranean diet makes sense for vegans

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A vegan version of the traditional Mediterranean-style diet is a perfect choice

for healthful, humane and delicious meals.

 

In the past, low-fat diets were touted as the healthiest way to eat, but that's

become an outdated idea. It's also bad activism on behalf of vegan diets. Even

those who are strongly motivated can find it difficult to eliminate animal

products from their diet. So why make it harder with additional and unnecessary

restrictions on fat?

 

Usually associated with the cuisine of southern Europe, Mediterranean menus are

based on pasta, rice and bread, fresh vegetables and fruits, and legumes—and

also nuts and seeds, olives and olive oil. A little bit of good-for-you fat like

olive oil intensifies flavors in foods and helps create appealing texture.

Cooking with moderate amounts of oil can actually help you eat more healthfully

since it improves the flavor of nutritious foods like vegetables and encourages

people to eat more of them.

 

Fat also makes meals more satisfying. Some research shows that adding moderate

amounts of fat to menus helps people achieve long-term weight loss. It also

improves blood lipid values. And nuts and seeds are also healthful foods that

contribute nutrients and phytochemicals to the diet and can be an important

source of zinc for vegans.

 

Roasted eggplant; chickpeas baked with garlic, olive oil and tomatoes; creamy

risotto with sun-dried tomatoes, fresh greens sautéed with garlic, and pilaf

flavored with dried fruits and toasted nuts: These are some of the wonderful

foods that make Mediterranean diets—and vegan diets—among the most appealing

ways to eat. Round out your meals with whole grain bread from a local bakery and

a robust organic red wine.

 

 

Author: Virginia Messina, MPH, RD