ASTR Diet vs. Vegetarian Diet vs. Mediterranean Diet: Which Diet Heals Best?

In 2025, more people are searching for natural ways to combat chronic illness, fatigue, and inflammation. Popular diets like the Mediterranean and Vegetarian Diets promise health benefits, but are they enough to reverse disease? The ASTR Diet, developed by 조셉 제이콥스 박사, takes a clinical, science-based approach by addressing root causes such as inflammation, nutrient imbalances, and toxicity. In this article, we compare the ASTR Diet with two popular eating plans—the Vegetarian and Mediterranean diets—to help you decide which is best for long-term healing.

✅ Comparison Table: ASTR Diet vs. Vegetarian vs. Mediterranean

범주	ASTR Diet	Vegetarian Diet	Mediterranean Diet
Core Focus	✅ Healing, inflammation reduction, detox	❌ Avoiding meat only	✅ Heart health, longevity
Protein Sources	✅ Clean animal protein, seeds, legumes	✅ Eggs, dairy, legumes	✅ Fish, poultry, legumes
Gluten-Free	✅ 100% gluten-free	❌ Often includes gluten	❌ Includes wheat, bread, pasta
Processed Food Avoidance	✅ Strictly avoids additives, seed oils	❌ Often includes soy meat, seed oils	❌ May include cheese, wine, bread
Healthy Fats	✅ Avocado, olive oil, nuts	❌ Varies, often includes seed oils	✅ Olive oil, nuts, fish oils
Anti-Inflammatory	✅ Doctor-designed anti-inflammatory system	❌ Depends on food quality	✅ Moderate anti-inflammatory benefit
Nutrient Deficiency Risk	✅ Balanced to avoid deficiencies	❌ High risk of B12, iron, omega-3 deficiencies	❌ Possible calcium, vitamin D shortfalls
Gut Healing Protocols	✅ Includes nutrient timing, gut restoration	❌ No gut support included	❌ No specific gut protocols
Clinical Purpose	✅ Designed for chronic illness recovery	❌ General lifestyle change	❌ General heart health focus

🔬 Scientific Analysis

🧠 1. Inflammation and Chronic Disease

The ASTR Diet is built around inflammation reduction, supported by research linking anti-inflammatory foods to disease prevention.

Study: Diets rich in omega-3s, leafy greens, and antioxidants significantly reduce chronic inflammation.
(Calder, 2010; Galland, 2010)

The Mediterranean Diet also includes anti-inflammatory foods but lacks a clinical structure. Vegetarian diets, if high in gluten and processed soy, can increase inflammation.

Study: Vegetarian diets with high carbohydrate content may elevate C-reactive protein (CRP), an inflammation marker.
(Menzel et al., 2020)

💊 2. Nutrient Density and Deficiencies

ASTR Diet avoids common deficiencies by including bioavailable animal proteins, healthy fats, and gluten-free grains.
Vegetarian diets pose a high risk for B12, iron, zinc, and omega-3 deficiencies.

Study: Up to 92% of vegans and 67% of vegetarians were deficient in B12.
(Pawlak et al., 2013)
Study: Vegetarian diets are linked with lower bone mineral density due to lower calcium and protein intake.
(Ho-Pham et al., 2009)

The Mediterranean Diet includes fish and dairy but may lack adequate vitamin D and iron in certain populations.

🧪 3. Gut Health and Food Sensitivities

ASTR excludes common gut irritants like gluten, lectins, and processed soy. It incorporates a gut restoration plan with natural whole foods.

Study: Gluten can trigger intestinal permeability (leaky gut) even in non-celiacs.
(Fasano, 2012)

Vegetarian and Mediterranean diets do not eliminate gut-disrupting foods like gluten or dairy.

🧬 4. Hormonal and Cognitive Health

ASTR includes hormone-supportive fats and nutrient-dense superfoods. Vegetarian diets rich in soy may disrupt estrogen levels.

Study: High soy intake linked to hormonal changes and reduced fertility.
(Messina & Redmond, 2006; Chavarro et al., 2008)

Study: Omega-3 fatty acids in the Mediterranean Diet improve cognition and reduce Alzheimer’s risk.
(Valls-Pedret et al., 2015)

🏁 Conclusion: Which Diet Wins?

While the Mediterranean and Vegetarian diets offer general health benefits, they fall short in healing chronic illness or reversing inflammation. The ASTR Diet stands out as a clinically developed, science-backed protocol that:

Eliminates inflammatory and toxic foods
Supports nutrient repletion and hormone balance
Restores gut health and optimizes healing

For individuals struggling with pain, fatigue, or autoimmune conditions, the ASTR Diet is the best choice for lasting wellness and full-body healing.

📚 참고문헌

Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010;2(3):355-374. doi:10.3390/nu2030355
Pawlak R, Lester SE, Babatunde T. The prevalence of cobalamin deficiency among vegetarians. Nutr Rev. 2013;71(2):110-117. doi:10.1111/nure.12001
Galland L. Diet and inflammation. Nutr Clin Pract. 2010;25(6):634-640. doi:10.1177/0884533610385703
Fasano A. Zonulin and its regulation of intestinal barrier function. Physiol Rev. 2012;91(1):151–175.
Menzel J, Abraham K, Haufe S, et al. Systematic review of the associations of vegetarian diets with inflammatory biomarkers. Nutrients. 2020;12(8):2329. doi:10.3390/nu12082329
Messina M, Redmond G. Effects of soy isoflavones on estrogen and menstrual cycles. Thyroid. 2006;16(3):249–258.
Chavarro JE et al. Soy intake and semen quality. Hum Reprod. 2008;23(11):2584–2590.
Valls-Pedret C et al. Mediterranean diet and cognitive function. JAMA Intern Med. 2015;175(7):1094-1103. doi:10.1001/jamainternmed.2015.1668
Ho-Pham LT et al. Vegetarianism and bone mineral density. Am J Clin Nutr. 2009;90(4):943-950.

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ASTR Diet vs. Vegetarian Diet vs. Mediterranean Diet: Which Diet Heals Best?