Which is better- low carb or Mediterranean diets?

Which is better- low carb or Mediterranean diets?

A new study suggests low carb and Mediterranean diets are similar for blood sugar control despite better weight loss from low carb diet. But what do they mean by “low carb” and “Mediterranean?” As we have seen, those two terms can have many different definitions in the scientific literature. In this video, we explore the specifics of the study and what it may mean to you if you are looking for your “perfect” diet.

Read our Mediterranean diet guide:
https://www.dietdoctor.com/nutrition/mediterranean-diet

Read about the studies:
https://www.mdpi.com/2072-6643/13/4/1345/htm
https://www.nejm.org/doi/full/10.1056/nejmoa0708681

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50 Comments

  1. You Tuber on December 13, 2021 at 5:53 pm

    Yes, the Mediterranean diet is a High Carb Diet. Induces high insulin. Not good. Just less bad than Standard American Diet.



  2. Bb Said on December 13, 2021 at 5:55 pm

    👍 really appreciate these dissections of peer reviewed papers. Thank you 😊



  3. david ludwig on December 13, 2021 at 5:55 pm

    It’s annoying we have to wait so long for the keto studies to come out and start piling up. The evidence is out there, but it’s so overwhelmed by the "anti fat" studies.



  4. amer Al Gayar on December 13, 2021 at 5:56 pm

    Thank you for the wonderful videos



  5. Ken Wang on December 13, 2021 at 5:58 pm

    Weightloss does not mean anything. How do you know what kind of weight they lost. Most Keto people mostly lose water and muscle. And high carb low fat dieters lose moslty fat that is why the weightloss is more gradual. Slower weightloss is better.



  6. David Roberts on December 13, 2021 at 5:58 pm

    I love the healthy keto diet. Easy to do and awesome results.



  7. Manner Adh on December 13, 2021 at 6:00 pm

    Mediterranean diet is the known best diet but Japanese constantly have longer life span. Hahaha. White man logic.



  8. Paweł Korsak on December 13, 2021 at 6:04 pm

    WATERWEIGHT on low carb!!



  9. Ernest West on December 13, 2021 at 6:05 pm

    Why not both? Keto can comply simultaneously with nearly any other diet (obviously it conflicts with any diet that “requires” carbs).

    This Mediterranean diet was too low on protein, regardless. 15% protein is too low.



  10. Donna L Haney on December 13, 2021 at 6:09 pm

    I found that my body can’t process more than about 40g of fat per day, so I embraced the Zone Diet and have had absolute success.



  11. darvees khan on December 13, 2021 at 6:10 pm

    Mediterranean diets not good not heltiy . keto is good



  12. david ludwig on December 13, 2021 at 6:11 pm

    They considered 30% low carb?! I keep mine at like 3%. I wouldn’t call 30% low carb. Moderate, sure. Definitely not low carb.



  13. Patty Burke on December 13, 2021 at 6:11 pm

    My husband had a heart attack 3 weeks ago and trying to help him with the diet…I like keto for health but he is scared of fat now…he sees a nutritionist.in 2 days…we have been doing low carb and low fat with olive oil and skim milk…need wisdom…been listening to you since the heart attack and enjoy all the great info …thanks



  14. david ludwig on December 13, 2021 at 6:11 pm

    I started keto a few months ago and tracked my weight very closely the first month. Lost 8 pounds that first month. Stayed on the diet, but stopped weighing myself regularly. I just weighed myself for the first time in 3 months and i couldn’t believe im now down about 30 lbs. I was shocked.



  15. Peace Now on December 13, 2021 at 6:12 pm

    Thank you so much for this video. It was very beneficial. Keep up the Great Work! Much appreciated!



  16. Tazboy on December 13, 2021 at 6:13 pm

    Your voice is similar to Hamza yusuf



  17. BuckMulligan72 on December 13, 2021 at 6:13 pm

    I started LCHF in early April, and I have lost 21.5 lbs in 28 days.



  18. Susana S P on December 13, 2021 at 6:13 pm

    I’m Spanish from the Atlantic corner, when they talk about the Mediterranean diet it has always been a bit of a confusion for me, the diet of my grand parents was mainly pork meat, lots of pork fat, fish, they grew their own grains, potatoes, no pasta at all, and a lot of a green vegetable called " grelo" that I did not find anywhere else in the world and lots of unintentional fasting since there was scarcity, . There is still a good life expectancy in fact and until recently I always wondered how those people who were more deprived of food had less chronic illnes and lived so long, it was just recently that things made sense. However what I noticed since the last 10 years is how apoling eating habits have become and how the weight of children and adults is creeping up!!! So sad…now everybody needs a sugary snack midmorning…



  19. reaper4640 on December 13, 2021 at 6:14 pm

    Great content as usual !



  20. Sylvia King on December 13, 2021 at 6:14 pm

    I just do the Mediterranean diet but low carb as well.



  21. Asar Cadyn on December 13, 2021 at 6:14 pm

    The “low-carb” diet seems to be the perfect storm for the Randal Cycle.



  22. Althea McNabb on December 13, 2021 at 6:14 pm

    No idea how i have not seen you before. Just subscribed. Im back on the keto diet being a menopause woman its hard.



  23. A JC on December 13, 2021 at 6:14 pm

    Thank you for the comparison update. Very enlightening.



  24. Melinda jean on December 13, 2021 at 6:16 pm

    Don’t eat carbs. It just equals sugar.



  25. Henry Tang on December 13, 2021 at 6:17 pm

    I was told by an Armenian friend that the often publicised Mediterranean diet is inaccurate. Many healthy South Europeans eat bread/pasta as an occasional treat (not half their diet). The traditional diet is mainly non starchy veg, olive oil, meat (red meat and seafood), low sugar yoghurt/cheese and wine. Low carb by design.



  26. Merrie Leiderman on December 13, 2021 at 6:19 pm

    This study really didn’t match calories because protein was not equated.



  27. Marco on December 13, 2021 at 6:21 pm

    That is not med. diet, macros already don’t match. Med diet is full of fish, eggs, mussels and lean meats but also sheep’s meat and cheese. Yes legumes are eaten and starch too, they don’t substitute meats. Go to south Italy and enjoy the fish eaten daily at two meals. That seems a low protein diet (15%), quite in the vegetarian spectrum, med diet is NOT. And on the other side, 30% carbs is not lowcarb, fortunally. Bc if you go lower than that then probably the long-term keto problems start. How are these "studies" done? They make NO sense



  28. Sportys Business on December 13, 2021 at 6:23 pm

    Anything is better than the SAD. But, having lived in Italy and seen how the young Italians are all slim but their parents are all fat, clearly the high pasta Italian Mediterranean diet isn’t a good idea! I’m very low carb (ketovore) and have lost all excess fat, lowered my blood pressure and cured many health issues.



  29. adlsaias on December 13, 2021 at 6:24 pm

    Thanks for the report. Useless though as there is no reporting on seed oils the number one killer



  30. Ldy Della on December 13, 2021 at 6:24 pm

    Who else [when you see a study on screen] will _pause the screen, find the study & read through it_ before continuing with the video? I’m _know_ I’m not alone.
    Great video as always Dr. Scher!



  31. Fort Worth Westside on December 13, 2021 at 6:25 pm

    Why does it seem that the vast majority of these “ low carb diet” studies tend to really be lower carb, vs actual low carb,i.e.20% or under (20-60 g/day of carbs)?

    This tells me that whoever set up the testing, doesn’t seem to understand what low carb really means as far as what those who advocate and eat a low carb understand it to be. I’m wondering if they’re afraid a true low carb would be statistically more effective vs the Mediterranean diet and would undermine the push for it by some in power over food choices for the public?
    I agree that vs the SAD most people eat in the Western world, the Mediterranean diet is a great improvement of course, but that’s not what the study was measuring. Alas, maybe some day a real study will happen.



  32. Amanda Wilson on December 13, 2021 at 6:26 pm

    What was their calorie count?



  33. • Salt Rock on December 13, 2021 at 6:29 pm

    I’m very low carb but either way they are both better than eating crap. I’m LC because I was once pre-diabetic, not going back. Thanks Doc!



  34. Ranger 231 on December 13, 2021 at 6:30 pm

    Thanks Doc. I appreciate your straightforward presentation style.



  35. Mobius Trip on December 13, 2021 at 6:31 pm

    The establishment is addicted to the "glucose is the body’s preferred fuel" dogma, therefore if you dip under 45% carbs, you are in low carb territory…



  36. Fred Hodshon on December 13, 2021 at 6:31 pm

    Excellent presentation!



  37. maltheopia on December 13, 2021 at 6:32 pm

    lol low carb = 30%

    After decades if not centuries of being raised on ‘grains are essential to human health’ dogma, people, even those who consider themselves Enlightened Scientists Of Reason are reluctant to just cut out an entire food group historically meant to be consumed in large quantities. Because it’s almost impossible to get that low on carbs without eliminating grains. So instead of going against orthodoxy even in the pursuit of experimentation, they just adjust the inputs so they don’t have to radically rethink what’s, in their minds, a foundational part of modern nutrition.

    This doesn’t just happen with nutrition, it happens with all orthodoxies that have major holes in them — especially if the major holes are recent. Look up ‘paradigm shifts’ and ‘Thomas Kuhn’ if you’re interested in seeing this phenomenon in other fields.



  38. Cassie Oz on December 13, 2021 at 6:33 pm

    Absolutely! Mediterranean Diet means nothing. How much protein were the Mediterranean types actually getting? Basically the titles of these studies are the scientific journal version of clickbait



  39. Tere Velasco on December 13, 2021 at 6:33 pm

    I like the lchf approach but I cannot have caffeine what can I drink because people that do the keto diet drink coffee ir green tea or macha and all have coffee. Can someone would share what can I drink? Or is it only water? Please help?!!!



  40. windsongshf on December 13, 2021 at 6:33 pm

    I’m doing a low carb Mediterranean diet. 🙂



  41. Michael Pfuntner on December 13, 2021 at 6:36 pm

    Low carb diet most people die early of heart attack



  42. Barry Thomson on December 13, 2021 at 6:37 pm

    30% isn’t a low carb diet.



  43. L Dean on December 13, 2021 at 6:38 pm

    "Matched Calories" is not necessarily very scientific. The Atwater Tables have not been substantially updated since the late 1890s and most people just use the 4-4-9 approximation. Those numbers can be off by 20%. Controlling within 20% is not really a good definition of matched. The whole calorie thing needs to be reevaluated.



  44. iroulis on December 13, 2021 at 6:38 pm

    If the Mediterranean diet is so Healthy, how was COVID able to tear right through the Mediterranean, while COVID couldn’t even put a dent in Japan, Korea, Denmark, and Norway: Even Sweden did better than Italy or Spain WITHOUT masks and lockdowns.

    Seems to me that Vitamin D is healthier for you than the Mediterranean Diet ALL DAY LONG, and Vitamin D has an oversized presence in Low Carb/ Keto Diet foods.

    https://ourworldindata.org/grapher/excess-mortality-p-scores?country=ITA~ESP~SWE~KOR~JPN~DNK~NOR



  45. michael Cariello on December 13, 2021 at 6:39 pm

    Why is Bret so obsessed with calories. Even a 3000 cal a day ketogenic diet is beneficial for weight loss and disease reversal.



  46. Darla Fitzpatrick on December 13, 2021 at 6:43 pm

    My naturopathic/functional medicine doctor pushes a "Mediterranean" diet with emphasis on plant-heavy meals, which really irks me. I do love fish, but I have come to believe the so-called Mediterranean diet is inherently anti-meat. To me it’s merely virtue signaling to people who have fallen for the twin myths that meat is unhealthy and eating less of it will save the planet. The very name "Mediterranean diet" raises my hackles and I’m glad to hear Dr. Scher say the term is meaningless without additional context.



  47. Lotta T on December 13, 2021 at 6:44 pm

    I eat a low carb mediterrainean anti inflammatory pescatarean diet. My diet is longer than the food I eat. 🤣 Mediterrainean without the bread and pasta is awesome! Vegetables should always be the base, low carb ones.



  48. Nathan B on December 13, 2021 at 6:45 pm

    I really wish they would get a real definition of low carb. At least drop it to 15%.



  49. Blurred Trees on December 13, 2021 at 6:48 pm

    I enjoy your content and commend you for your work. However, you must realize that you are essentially preaching to the choir with this channel. Need to get you debating and making waves and on TV so that the message reaches people that need it. Besides seeing Keto on magazines at the drug store and occasionally on Dr Oz previously keto seems to really get pooped on endlessly in the mainstream to the point I fear it will literally be illegal/priced out soon.



  50. Ultimate Health Check on December 13, 2021 at 6:50 pm

    Good video and information thank you 😉