Planetary Health Diet vs. Mediterranean Diet: Similar Benefits for Health and Sustainability

A growing body of research suggests that the Planetary Health Diet (PHD)—a plant-forward eating plan designed to improve human health while reducing environmental impact—offers benefits comparable to the well-known Mediterranean Diet. Both diets emphasize whole foods, plant-based nutrition, and sustainability, but with some key differences in structure and focus.

What is the Planetary Health Diet?

Developed by the EAT-Lancet Commission, the PHD aims to:

• Reduce chronic disease risk

• Lower greenhouse gas emissions from food production

• Promote sustainable farming practices

The diet consists primarily of:

• Fruits, vegetables, nuts, and legumes (50% of intake)

• Whole grains (moderate portions)

• Limited animal products (small amounts of meat, dairy, and fish)

How Does It Compare to the Mediterranean Diet?

The Mediterranean Diet, long praised for its cardiovascular benefits, includes:

• Olive oil as a primary fat source

• Moderate fish and poultry

• Less red meat and processed foods

Recent studies indicate that both diets lead to similar health outcomes, including:
✔ Lower risk of heart disease
✔ Reduced obesity and type 2 diabetes risk
✔ Improved longevity

Additionally, both eating patterns have a lower environmental footprint compared to typical Western diets high in meat and processed foods.

Sustainability: A Key Factor

While the Mediterranean Diet is naturally region-specific, the PHD is designed for global scalability, making adjustments based on local food availability. Both diets:

• Reduce land and water use compared to meat-heavy diets

• Lower carbon emissions from agriculture

• Support biodiversity by reducing reliance on monoculture farming

Which Diet is Better?

The choice depends on personal preference and accessibility:

• The Mediterranean Diet may be easier for those accustomed to its flavors.

• The Planetary Health Diet offers a more structured approach for those prioritizing sustainability.

The Bottom Line

Whether you follow the Planetary Health Diet or the Mediterranean Diet, both promote better health and a healthier planet. Shifting toward more plant-based, whole-food eating is a win for both people and the environment.