Is Mediterranean Monounsaturated Diet Better Than Low Carb Dieting?

The overall goals of any diet plan are usually the same. These may include weight loss, increased health and changing bad habits. Your goals are likely to dictate which kind of diet you choose. The Mediterranean diet is more closely related to improving your health and lowering your risk of disease. But the low-carb diet may be easier for some and can lead to quicker weight loss.

Dietary Methods

The low carbohydrate and Mediterranean diets are on opposite sides of the fence in their dietary recommendations. The low carbohydrate diet urges participants to limit their daily intake of carbohydrates between 50 to 150 g per day. Protein is the emphasized macronutrient, with the theory that eating the fewer carbs limits the amount of insulin released into your bloodstream. Since insulin inhibits fat use, less insulin means more of your stored fat is burned. The Mediterranean diet emphasizes plant-based foods. You are encouraged to eat healthy whole-grain carbohydrates to get your proteins from fish and plants and to eat unsaturated sources of fats such as olive or vegetable oils.

Weight Loss

While both diets are effective for weight loss, the low-carb diet may be slightly better. A study published in the "Journal of the American Medical Association" in 2008 compared the weight-loss effects of low-carb and Mediterranean diets. This study followed dieters for two years on either a low-carb or Mediterranean diet. The average weight loss for those on a low carb diet was 5.5 kg. Average weight lost for Mediterranean dieters was 4.6 kg.

Heart Health

For cardiovascular health, the Mediterranean diet may reign supreme. Low-carb diets emphasize foods that are high in cholesterol and fat and low in fiber, nutrients like calcium, folic acid, antioxidants and phytochemicals. Any cardiovascular disease reduction seen in a low-carb diet may be only from immediate weight loss, according to David Nieman, author of "Exercise Testing and Prescription." The Mediterranean diet is known for its protection of your cardiovascular system. According to an analysis published in the "Medical Science Monitor" in August 2004, the Mediterranean diet reduces your risk of developing heart disease and is an effective diet to follow to enhance your health. This may be due to the increase in antioxidant and unsaturated fat consumption.

Long-term Adherence

For most people a Mediterranean style diet may be easier to stick with than a low-carb diet. A study published in the "Journal of the American College of Nutrition" in 2009 analyzed the long-term adherence to a low-carb diet versus a Mediterranean diet. Dieters completed the trial for 24 months and checked in during month six and month 24. During month six, the low-carb diet had a better attrition rate. However, at the end of the study, 85 percent of participants stuck to the Mediterranean diet, while 78 percent remained on the low-carb diet.