The Mediterranean diet, unlike the typical American diet, focuses on healthy fats, fresh produce and lean proteins. This diet may help lower low-density lipoproteins (LDL), or "bad," cholesterol in your bloodstream, according to MayoClinic.com. This may reduce your risk of heart disease. Although the typical Mediterranean diet includes fish and dairy products, you can adapt it to suit vegan diet, which does not include eggs, meat or dairy.
Vegetables and Fruits
Vegetables and fruits serve as the base for a Mediterranean vegan diet. These foods provide a wealth of vitamins and minerals, such as potassium, vitamin C, magnesium and boron. They also contain dietary fiber, which may help control LDL levels in your bloodstream, according to "Prescription for Nutritional Healing." Use raw vegetables such as lettuce, cucumbers, sweet peppers, tomatoes and spinach leaves as fillings for whole-wheat pitas, or serve steamed vegetables flavored with olive oil and garlic as side dishes. Opt for fresh berries, grapes, apple wedges or kiwi slices for dessert instead of pies or cakes.
Nuts and Seeds
Nuts and seeds are favored in the Mediterranean diet as alternatives to fat-laden snack foods such as potato chips and processed baked goods. Although nuts are high in fats, they primarily contain unsaturated fats, according to MayoClinic.com. These fats have a less dramatic effect on cholesterol and heart disease than the trans fats and saturated fats found in common American snack foods. Walnuts, pistachios, pumpkin seeds, Brazil nuts and sunflower seeds also provide dietary fiber. Pack unsalted seeds and nuts for a quick protein boost between meals.
Whole Grains
The Mediterranean vegan diet emphasizes whole-grain breads and pastas instead of versions made from white flour. Whole-grain products supply fiber, protein and B-vitamins. They also have a less dramatic effect on blood sugar than white-flour pastas and breads. This can help prevent fatigue, headaches and dizziness associated with rapid blood sugar fluctuations. Serve vegan whole-grain breads with olive oil infused with basil, garlic or cayenne pepper instead of using butter or margarine, which contain saturated fats and trans fats.
Meat Replacements
Fish serves as a primary protein source in the typical Mediterranean diet. Vegans can opt for meat replacements such as tofu and tempeh, which are made from soybeans, or seitan, which is made from wheat gluten. Legumes such as chickpeas, black beans, lima beans, lentils and kidney beans can also replace meat and add protein to soups and casseroles. You can also puree these legumes with herbs and spices, such as basil, thyme, garlic or ground cayenne pepper, and serve them as spreads for vegan whole-grain breads.
References
- MayoClinic.com; Mediterranean Diet; June 15, 2010
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C. et al.; 2010
- "The Mediterranean Vegan Kitchen"; Donna Klein; 2001
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