Vegan, DASH, Mediterranean—Which Diet is Best?

Vegan, DASH, Mediterranean—Which Diet is Best?

By |2014-01-09T08:15:48+00:00January 9th, 2014|Tags: , , |13 Comments

U.S. News recently published their report on the best diets for 2014. The ratings were based on factors like nutritional adequacy, ease of compliance, and effectiveness for weight control or managing chronic diseases.

Not surprisingly, eating patterns like the DASH diet and a traditional Mediterranean diet scored high. These are two dietary patterns that have a great deal of research behind them and have been shown to protect against chronic disease. They are also nutrient-rich and relatively easy to follow.

Like most of the other diets that received high scores, the DASH and the Mediterranean diets are plant-based. It’s not surprising since there is general consensus in the nutrition community about this. Diets that emphasize whole plant foods are healthier than those that are rich in animal foods. The Paleo Diet finished dead last in this comparison.

But, while the best diets were plant-based, vegetarian and vegan diets didn’t score too well. Veganism received low ratings for ease and for safety.  I addressed these issues in a post last year when the panelists raised the same concerns.

I suspect that those who reviewed these diets don’t have any actual experience with veganism. In particular they ignore the fact that “vegan” is actually a very general term for all kinds of diets that exclude animal products. Some vegan eating patterns are healthier than others and some are far more restrictive than others. Had they defined a vegan diet using my Plant Plate, I suspect that they would not have had so many concerns about nutrient shortfalls or ease of preparation.

The U.S. News panel also looked only at health effects of these diets. That was the purpose of this report, but I would say that in the 21st century, it’s an outdated perspective.

We’ve come a long way in our understanding of the impacts of diet since the early days of nutrition science. In 1918 dietary advice was to “Eat what you want after you eat what you should.” The only concern at that time was meeting nutrient needs.

Fifty years later, we knew that there was much more to nutrition than meeting nutrient needs. And today we know that there is much more to diet than personal health. Food choices have far-reaching impacts on animals, the environment, and workers in poor countries. Health experts need to take those issues into consideration if we are going to be honest and helpful about “best” diets. Dietitians and other nutrition experts shouldn’t be shy about doing so.

The DASH diet is great for health, but because it emphasizes lean meats like chicken over red meats like beef, it actually contributes to more animal suffering. That’s not a good diet in my opinion, let alone a “best” diet. Its emphasis on dairy is also bad for the environment.

Fortunately, any of these healthy eating patterns—which again, are already plant-based—can be veganized with ease. The DASH diet emphasizes potassium and calcium along with healthy lean proteins. Vegans can get potassium and protein from cooked beans, and calcium from leafy greens and fortified plant milks. Veganizing the Mediterranean diet is a no-brainer since it’s a dietary pattern that already limits dairy and is rich in healthy plant foods like beans, nuts, veggies, and extra-virgin olive oil.

There are all kinds of dietary approaches—all variations on a plant-based theme—that will protect health. But when it comes to the bigger and more responsible picture—eating with a healthy, compassionate and just world in mind—there is only one best diet. Vegan wins hands down.


  1. Matt January 9, 2014 at 8:57 am - Reply

    Great, honest, balanced post, Ginny (as usual). Thanks for being a trustworthy authority!

  2. ivelina January 9, 2014 at 11:08 am - Reply

    Brilliant post , honest and very informative. Thank you!

  3. Meghan k January 9, 2014 at 11:41 am - Reply

    Having learned about all these diets (dash, mediterranean) and their benefits in nursing school, I love how much of a positive impact they can make in the lives of my patients. However, I wish there was some more information online about modifying these diets for vegans. If there isn’t already someone working on this, there’s definitely a hole in the marketplace!

    Also for vegan tube-feed

    • angela January 21, 2014 at 8:50 am - Reply

      Hi Meghan K. I’m studying to become an RD and I agree with you about the need for vegan tube feeding. There are some products that use soy instead of dairy, but I don’t know how common they are. What I really want is to see more whole foods being used for tube feeds/oral supplements in hospitals and long-term care facilities! There are a couple of companies trying to make this a reality I thought you’d be interested in hearing about: and

      Luckily, RDs who are knowledgeable about vegan nutrition can modify diets like DASH and the Mediterranean diet for patients on an individual basis. There is a need for educational resources more available, though. Maybe that’ll be my project 🙂

  4. Lisa C. January 10, 2014 at 9:49 am - Reply

    You always put what I am thinking into words! I felt that way when I saw the report but couldn’t articulate it like you just did! Bravo!

  5. Jaya Marina Bhumitra January 10, 2014 at 10:09 am - Reply

    YES. Right on every point. Please send this post to U.S. News!

  6. Lisa F. @ The Valley Vegan January 10, 2014 at 4:24 pm - Reply

    You know… I think people assume “vegan” means you eat fake meats, tofu, tempeh, and tofurkey all day long. They ignore the fact that a vegan diet is full of vegetables, fruits, legumes, grains, greens and nuts. Things that aren’t processed and full of salt.

    As for the DASH diet emphasizing dairy, that seems a bit counterproductive. As a diet that’s supposed to help lower blood pressure, I would think that adding so much cholesterol and animal fat to your diet would be the opposite of what one would want. My husband, who suffers from high blood pressure, has been cutting out dairy and finding the effects are not inconsequential.

    Thanks for another great post! Sharing on my facebook page.

  7. […] you celebrating Veganuary? Exploring Meatless Mondays? Just looking for tasty ways to work more plant-based yum into your diet? I’m going to break vegan protocol, and publicly reveal […]

  8. […] With the excitement of the new year and new resolutions, you told me you are enjoying a change with your meals. More vegan meals, less processed foods, more vegetables, whatever it may be. A vegan diet can mean a lot of things and without the proper knowledge, may seem as a restrictive and potentially nutrient-poor choice. Obviously, once you are well-versed in a nutritionally-sound vegan framework, it is a healthy choice. […]

  9. […] you thinking of going vegan? Exploring Meatless Mondays? Just looking for tasty ways to work more plant-based yum into your diet? I’m going to break vegan protocol, and publicly reveal the indulgent […]

  10. […] you thinking of going vegan? Exploring Meatless Mondays? Just looking for tasty ways to work more plant-based yum into your diet? I’m going to break vegan protocol, and publicly reveal the indulgent […]

  11. Dori March 11, 2016 at 2:03 pm - Reply

    I appreciated the tips on how to make a vegan diet offer the benefits of the other diets; I am especially interested in DASH because of a recent increase in blood pressure.

    You said in this post that “The DASH diet emphasizes potassium and calcium along with healthy lean proteins. Vegans can get potassium and protein from cooked beans, and calcium from leafy greens and fortified plant milks.” Is there anywhere you can recommend that I can learn more about this? I am interested in modifying a vegan diet to have the additional benefits of the DASH diet.

    • Ginny Messina March 15, 2016 at 6:21 am - Reply

      Dori, the benefits of the DASH diet are thought to derive from the high intake of calcium, potassium, and magnesium from fruits and vegetables and low-fat dairy–along with reductions in sodium. It’s easy to get the same benefits from plant foods. In fact, vegans typically have potassium intakes that are comparable to lacto-ovo vegetarians. The important thing is to make sure you’re getting plenty of calcium. So, for potassium, eat plenty of beans, spinach, tomatoes, potatoes, bananas, avocado, winter squash. These foods are also all good sources of magnesium, as are nuts and seeds. And for calcium, you can eat kale, collards, broccoli, soy products and fortified plant milks. I’ll make a note to do a post on vegan diets for reducing blood pressure soon.

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