Vs other diets
Vegan beat Mediterranean head-to-head on weight and LDL cholesterol
6 kgLost on the vegan diet in a 16-week crossover; Mediterranean did not move
In a 16-week crossover, the same 62 adults lost 6 kg and dropped 15 mg/dL of LDL on a vegan diet[1], and on a Mediterranean diet neither moved[1]. Blood pressure fell further on the Mediterranean diet[1]. A low-calorie vegetarian diet and a low-calorie Mediterranean diet took off the same weight[2], but the vegetarian diet lowered LDL more[2]. Broader reviews place vegans at the lowest combined risk for heart disease, diabetes, cancers, and mortality[4].
What the evidence says
The main points first. Every claim is tied to a source below.
The same people lost weight and LDL on a vegan diet but not on a Mediterranean one
The same 62 adults ate each diet[1]. On the vegan diet they lost 6 kg and their LDL cholesterol fell 15 mg/dL[1], while on the Mediterranean diet neither changed[1]. Blood pressure was the Mediterranean diet’s win, falling further on it[1].
Read full article →A low-calorie vegetarian diet matched the Mediterranean on weight and beat it on LDL
Among 118 overweight adults, low-calorie vegetarian and low-calorie Mediterranean diets took off the same weight (1.9 vs 1.8 kg)[1]. The vegetarian diet lowered LDL cholesterol more[1], and the Mediterranean diet lowered triglycerides more[1].
Read full article →Reviews find vegan and vegetarian diets carry the lowest combined chronic-disease risk
Broader reviews place vegan and vegetarian patterns at the lowest combined risk of heart disease, diabetes, cancers, and mortality[1], in line with what the head-to-head trials show.
Read full article →Articles
A vegan diet beat the Mediterranean diet head to head
When the same 62 adults ate both, they lost 6 kg and 15 mg/dL of LDL on a vegan diet and neither on a Mediterranean one. Reviews place vegan and vegetarian diets at the lowest combined chronic-disease risk.
Read full article →
Sources
Papers and datasets. Each card keeps its caveats, including small samples and single-animal cases.
[1]Journal of the American Nutrition Association, 2021 · Clinical
Vegan vs Mediterranean — 16-week crossover
The same 62 adults ate each diet. On the vegan diet they lost 6 kg and dropped 15 mg/dL of LDL cholesterol; on the Mediterranean diet, neither moved. Blood pressure fell further on the Mediterranean diet.
[2]Circulation, 2018 · Clinical
Vegetarian vs Mediterranean — CARDIVEG crossover
In 118 overweight adults, a low-calorie vegetarian diet and a low-calorie Mediterranean diet took off the same weight (1.9 vs 1.8 kg). The vegetarian diet lowered LDL cholesterol more; the Mediterranean diet lowered triglycerides more.
[3]BMJ Nutrition, Prevention & Health · Clinical
Vegan vs Mediterranean — 2026 analysis
Further head-to-head support for a vegan advantage on key outcomes.
[4]Nutrition Journal · Review
Vegetarian/vegan diets and major chronic disease
Lowest combined risk of heart disease, diabetes, cancers, and mortality on vegan/vegetarian patterns.