Plant-Based Mediterranean Diet Is Healthier And Cost-Saving

Recent Study Claims Mediterranean Diet Can Save You $987 A Year

^{Updated May 16th 2024}

The Mediterranean Diet: A Cost-Saving Path to Healthier Living

Enter the Mediterranean Diet: a centuries-old eating pattern that not only promotes long-term health but also proves to be a budget-friendly option. This blog post will delve into why the Mediterranean Diet is both cost-saving and beneficial for your overall well-being.

Following the principals of The Mediterranean Diet, with its emphasis on fresh fruit, vegetables, nuts, whole grains and healthy fats such as extra virgin olive oil can save you money as well as boost your health, says a new study.

The Mediterranean Diet has been gaining popularity in recent years for its numerous health benefits. Not only is it a delicious way to eat, but – according to a study reported in Vegnews.com – it can also save you money.

By emphasizing whole grains, legumes, and vegetables, the diet is affordable and can help reduce your grocery bill. The Mediterranean Diet is also associated with a reduced risk of heart disease, certain cancers, and other chronic conditions. Incorporating this diet into your lifestyle can not only improve your health but also save you money in the long run. So if you’re looking for a way to eat healthier without breaking the bank, the Mediterranean Diet may be just what you need.

Study Shows Mediterranean Diet Is Cost Effective

Although The Mediterranean Diet continues to grow in popularity around the world, there is a common misconception that it can be costly to follow. But, according to the study, which was recently published in the scientific journal Nutrients,a family of four can save $28 AUD ($19 US) per week, amounting to a substantial $1456 AUD ($987 US) per year, by adopting the Mediterranean diet as opposed to the typical Western diet.

The study involved a comparison of three food baskets based on the typical Australian Western diet, the Mediterranean diet, and the Australian Guide to Healthy Eating (AGHE). 

As summarised in VegNews.com, the results indicated that while both the Mediterranean diet and AGHE met the recommendations for essential nutrients, macronutrient distribution, and key micronutrients associated with good health, the typical Australian diet was deficient in crucial elements such as fiber, zinc, potassium, calcium, magnesium, vitamin E, and vitamin B6. 

Furthermore, it was found that the Western diet had double the recommended salt intake.

The cost breakdown of the Mediterranean diet revealed that it amounted to $78 AUD ($53 US) per week for a single person household; $135 AUD ($92 US) for a household of two; $211 AUD ($144 US) for a family of three; and $285 AUD ($193 US) for a family of four. 

VegNews concluded:

‘These figures demonstrate that adopting a Mediterranean diet can prove to be an affordable and healthy option for families on a budget.’

VegNews

The Cost-Saving Aspect of the Mediterranean Diet

Contrary to popular belief, eating healthy doesn’t have to be expensive. Here’s how the Mediterranean Diet can be cost-effective:

1. Focus on Plant-Based Foods: Beans, lentils, and seasonal vegetables are often cheaper than meat and processed foods.
2. Whole Grains are Economical: Items like brown rice, quinoa, and whole wheat pasta are affordable and can be bought in bulk.
3. Less Red Meat: Reducing the intake of red meat not only benefits your health but also your wallet, as red meat tends to be more expensive.
4. Seasonality and Local Produce: Purchasing seasonal fruits and vegetables, especially from local markets, can significantly cut costs.
5. Simple Preparation: The Mediterranean Diet emphasizes simple, fresh ingredients that often require minimal cooking, saving both time and money on elaborate recipes.

Tips for Adopting the Mediterranean Diet on a Budget

1. Plan Your Meals: Meal planning helps you avoid impulse buys and ensures you make the most of your groceries.
2. Buy in Bulk: Items like grains, nuts, and legumes can be bought in bulk for savings.
3. Cook at Home: Preparing meals at home is generally cheaper and healthier than eating out.
4. Use Herbs and Spices: Fresh herbs and spices not only enhance flavor but also offer health benefits without adding extra cost.
5. Prioritize Quality Over Quantity: Focus on high-quality ingredients that offer more nutritional value, even if it means buying less.

Mediterranean Diet Reduces Risk Of Chronic Diseases

Ella Bracci, study co-author, researcher, and PhD candidate at University of South Australia, emphasizes the significance of a balanced healthy diet in reducing the risk of chronic diseases. Bracci notes that a substantial number of Australians still fail to consume a well-rounded and nutritious diet, opting instead for foods high in fat, salt, and sugar, which aligns with the Western diet. 

Bracci explains that global agencies are increasingly endorsing plant-based diets like the Mediterranean diet as the preferred approach to healthy eating. However, the adoption of such diets in Australia faces barriers, primarily due to the perception of higher costs. 

“To help combat unhealthy food choices, global agencies are increasingly endorsing plant-based diets such as the Mediterranean diet as their preferred guide to healthy eating,”

“The Mediterranean diet encourages eating fruits and veggies, whole grains, nuts, extra virgin olive oil, seeds and seafood, and there is a view that these foods are more expensive,” Bracci said. “And with the cost of living being so high in Australia, it’s no surprise that people are being careful about where their hard-earned dollars go.”

Bracci

Plant-Based Mediterranean Diet Can Be More Cost Effective

The Mediterranean Diet is not only a healthy way of eating, but also a cost-effective one. Rich in whole grains, fruits, vegetables, nuts, legumes, and fish, this diet offers a wide variety of delicious and nutritious meals that are easy on the wallet. Studies show that adhering to a Mediterranean Diet can lower the risk of chronic diseases such as heart disease, stroke, diabetes, and certain types of cancer. By swapping processed and high-fat foods for affordable whole foods, you can not only save money on groceries, but also improve your overall health and wellbeing. With an emphasis on simple and flavorful ingredients, this diet truly offers the best of both worlds.

Study co-author and Associate Professor Karen Murphy from the University of South Australia asserts that healthy food shopping is more affordable than commonly perceived. She advises that while adhering to either the Australian Guidelines for Healthy Eating or the Mediterranean diet, individuals can obtain the necessary nutrients and energy without straining their wallets. 

“Eating a balanced healthy diet doesn’t have to break the bank, but eating unhealthy food can damage your body,” Murphy said in a statement.

“Whether you prefer to follow the Australian Guidelines for Healthy Eating or the Mediterranean diet, both provide the necessary nutrients and energy, but as this study shows, the Mediterranean diet is generally less expensive.

A $28 ($19 US) saving may not seem like much a week, but over a year this is nearly $1500 ($987 US), which can make all the difference to your budget when times are tough.”

Associate Professor Karen Murphy from the University of South Australia

Morocco Gold Extra Virgin Olive Oil And The Mediterranean Diet

Stocking a Mediterranean larder is the perfect way to enjoy all the nutritious goodness of the Mediterranean diet. Start with key ingredients like a quality extra virgin olive oil, garlic, and herbs – these are absolutely essential due to their use in mediterranean cooking as well as their health benefits.

Next, add colorful vegetables like onions, tomatoes, bell peppers and artichokes; these are versatile and great for adding flavor. Make sure you also have healthy grains such as whole wheat pasta or quinoa on hand for hearty side dishes; many mediterranean recipes incorporate these ingredients into main dishes.

One of the key components of the Mediterranean diet is a quality extra virgin olive oil. This healthy fat is not only great for your heart, but it also has a wonderful flavour that can enhance any dish. Olives themselves are also a key ingredient in the Mediterranean diet, and their distinctive taste is a perfect complement to the other flavours of this cuisine.