Mediterranean Diet vs Paleo vs Keto: Benefits, Differences, Bone Broth & Easy Recipes

Mediterranean Diet vs Paleo vs Keto: Key Differences, Benefits, Bone Broth & Easy Recipes

The Mediterranean diet, paleo diet and keto diet are three of the most popular approaches to healthy eating.

All three can improve diet quality when done well, but they are very different in philosophy, food choices and long-term flexibility.

The Mediterranean diet is based on traditional eating patterns from countries such as Greece, Italy and Spain.

The paleo diet focuses on whole foods inspired by ancestral eating patterns.

The keto diet is a very low-carbohydrate, high-fat approach designed to shift the body into ketosis.

So which one is best?

The honest answer is:

It depends on your goals, lifestyle and what you can maintain consistently.

This guide explains:

What the Mediterranean diet is
What the paleo diet is
What the keto diet is
The key differences between them
Which diet may suit different goals
Where bone broth fits in
Easy keto, paleo and Mediterranean recipes

Why Nutrition Feels So Confusing

If you've ever felt overwhelmed by nutrition advice, you're not alone.

Every week there seems to be a new headline:

Carbs are bad
Fat is the problem
Eat more protein
Go plant-based
Follow keto
Follow paleo

It can feel impossible to know what to believe.

The reality is that nutrition science is complex, and many headlines oversimplify research findings.

There are several reasons why nutrition advice often appears contradictory:

Different Studies Ask Different Questions

Some studies investigate weight loss.

Others examine:

Heart health
Blood sugar control
Athletic performance
Healthy ageing

As a result, different dietary approaches may appear to produce different outcomes depending on the goal being measured.

Individual Responses Vary

Age, activity levels, genetics, health conditions and lifestyle all influence how people respond to food.

What works well for one person may not be ideal for another.

Media Headlines Simplify Complex Science

Nutrition research is often nuanced.

However, complex findings are frequently reduced to simple headlines that can make foods appear either completely healthy or completely unhealthy.

Diet Labels Can Distract From Fundamentals

Mediterranean, Paleo and Keto all look different on paper.

Yet they share several important principles that are consistently associated with better health outcomes.

What Is the Mediterranean Diet?

The Mediterranean diet is based on traditional eating patterns from countries surrounding the Mediterranean Sea, including Greece, Italy, Spain, Southern France and parts of the Middle East and North Africa.

It emphasises:

Vegetables
Fruit
Legumes
Whole grains
Extra virgin olive oil
Fish and seafood
Nuts and seeds
Herbs and spices
Moderate dairy
Traditional broths, soups and slow-cooked meals

The Mediterranean diet is widely regarded as one of the most sustainable long-term eating patterns because it is flexible, varied and food-focused rather than restrictive.

Many traditional Mediterranean cultures have long used homemade broths and stocks as the foundation of nourishing meals, including:

Greek chicken and lemon soup (Avgolemono)
Italian brodo
Spanish fish soups
Mediterranean vegetable soups
Slow-cooked lamb and beef stews

These broth-based dishes provide flavour, hydration and naturally occurring protein while helping people consume a wider variety of vegetables, legumes and whole foods.

Today, bone broth can be incorporated into a Mediterranean-style eating pattern by using it as:

A soup base
A cooking liquid for vegetables and grains
A base for fish and seafood stews
A nourishing warm beverage
A protein-rich addition to meals

Broth & Co Bone Broth provides approximately 5g of naturally occurring protein per serve together with collagen-derived amino acids including glycine, proline and glutamine, making it a convenient addition to Mediterranean-inspired cooking.

The Mediterranean diet is commonly associated with:

Heart health
Healthy ageing
Metabolic health
Longevity
Dietary variety
Whole-food nutrition

For people wanting a realistic, flexible and sustainable approach to healthy eating, the Mediterranean diet is often one of the easiest dietary patterns to maintain long term.

What Is the Paleo Diet?

The paleo diet is based on the idea of eating in a way that is closer to how humans may have eaten before modern agriculture.

It focuses on:

Meat
Fish
Eggs
Vegetables
Fruit
Nuts and seeds
Healthy fats

It generally avoids:

Grains
Legumes
Dairy
Refined sugar
Ultra-processed foods

The paleo diet appeals to people who want a back-to-basics approach centred on whole foods and fewer processed ingredients.

It is often used by people who want to simplify their diet, reduce refined foods and focus on nutrient-dense meals.

What Is the Keto Diet?

The ketogenic diet, or keto diet, is a very low-carbohydrate, high-fat diet.

It was originally developed as a therapeutic diet and later became popular for weight loss, blood sugar support and metabolic health.

The goal of keto is to shift the body into ketosis, where it uses fat and ketones as a primary energy source instead of relying mainly on glucose from carbohydrates.

A typical keto diet includes:

Meat
Fish
Eggs
Low-carbohydrate vegetables
Healthy fats
Avocado
Olive oil
Nuts and seeds

It usually limits:

Bread
Pasta
Rice
Sugar
Most grains
Many fruits
Starchy vegetables

Keto is more structured than Mediterranean or paleo and may suit people who like clear rules.

Mediterranean vs Paleo vs Keto: Key Differences

Feature	Mediterranean Diet	Paleo Diet	Keto Diet
Main Philosophy	Traditional lifestyle eating	Ancestral whole-food eating	Metabolic low-carb strategy
Carbohydrates	Moderate	Moderate	Very low
Grains	Included	Avoided	Mostly avoided
Legumes	Included	Avoided	Usually limited
Dairy	Moderate	Usually avoided	Often included
Fruit	Included	Included	Limited
Flexibility	High	Moderate	Low to moderate
Main Focus	Heart health, longevity, balance	Whole foods, simplicity	Fat burning, blood sugar, ketosis
Best For	Long-term sustainability	Whole-food reset	Structured low-carb eating

What Nutrition Science Actually Agrees On

While dietary approaches may differ, there is remarkable agreement on many core nutrition principles.

Researchers continue to debate the ideal balance of carbohydrates, fats and proteins, but there is strong consensus around several fundamentals.

1. Eat More Whole Foods

Most evidence-based dietary patterns encourage:

Vegetables
Fruit
Quality protein
Healthy fats
Minimally processed foods

These foods provide nutrients that support overall health and wellbeing.

2. Prioritise Protein

Protein contributes to:

Muscle maintenance
Growth and repair
Physical function
Healthy ageing

Adequate protein intake becomes particularly important as we age.

Learn more:

https://brothandco.com.au/blogs/news/protein-aging-sarcopenia-healthy-aging

3. Build and Maintain Muscle

Muscle plays an important role in:

Metabolic health
Physical function
Healthy ageing

Nutrition and exercise work together to support muscle throughout life.

Learn more:

https://brothandco.com.au/blogs/news/muscle-metabolism-weight-why-muscle-shapes-your-health

4. Increase Dietary Variety

A varied diet helps provide a broad range of nutrients including:

Vitamins
Minerals
Fibre
Plant compounds

Dietary variety is consistently associated with better nutritional adequacy.

5. Reduce Ultra-Processed Foods

Most successful dietary approaches naturally reduce intake of:

Sugary drinks
Highly refined snacks
Excess fast food
Ultra-processed products

The focus shifts toward real food rather than restriction.

6. Support Gut Health

Researchers continue to investigate the relationship between:

The gut microbiome
Metabolism
Immune function
Healthy ageing

Many dietary patterns that emphasise whole foods may support a more diverse and resilient gut microbiome.

Learn more:

Build Your Gut Routine

The Gut Muscle Axis and Healthy Aging

7. Consistency Beats Perfection

The most effective diet is rarely the most restrictive.

Long-term success usually comes from dietary habits that can be maintained consistently over time.

Which Diet Is Better?

There is no single best diet for everyone.

Each approach has strengths.

Mediterranean Diet May Suit You If You Want:

Flexibility
Long-term sustainability
Family-friendly meals
A heart-health focused approach
More variety
Less restriction

Learn more about the role of bone broth in healthy ageing, recovery and whole-food nutrition in our Bone Broth Benefits: Complete Guide

Paleo May Suit You If You Want:

A simple whole-food framework
Fewer processed foods
A back-to-basics approach
Less reliance on grains and dairy
A structured reset

Many people choose paleo eating as part of a strategy to reduce inflammatory dietary triggers. Learn more in How to Reduce Chronic Inflammation Naturally

Keto May Suit You If You Want:

Low-carbohydrate structure
Appetite control
Blood sugar stability
Fat-loss support
Clear food rules

The best diet is the one that supports your health goals and fits your real life.

Keto is often discussed alongside metabolic flexibility and blood sugar regulation. Read our guide to Metabolic Flexibility: Escaping the Insulin Rollercoaster

Shared Benefits of All Three Diets

Although they differ, Mediterranean, paleo and keto diets all encourage better food quality when done properly.

They can all help reduce reliance on:

Ultra-processed foods
Refined sugars
Packaged snacks
Sugary drinks
Highly refined carbohydrates

They also encourage greater focus on:

Protein
Vegetables
Healthy fats
Home cooking
Whole-food ingredients

This is where the real benefit often comes from.

Where Bone Broth Fits In

Bone broth can fit into Mediterranean, paleo and keto eating patterns.

It is:

Low in carbohydrates
Whole-food based
Easy to digest
Rich in savoury flavour
A useful cooking base
A convenient source of naturally occurring protein

Bone broth is one of the most versatile functional proteins and can be incorporated into soups, stews, recovery meals and everyday cooking. Learn more in our Functional Proteins Guide

Broth & Co Bone Broth provides approximately 5g of protein per serve and contains collagen-derived amino acids including glycine, proline and glutamine.

Bone broth can be used as:

A warm drink
A soup base
A cooking liquid
A sauce base
A recovery drink
A pre-meal savoury beverage

Explore Broth & Co Bone Broth Powders

Explore Broth & Co Bone Broth Concentrates

Bone Broth on the Mediterranean Diet

Bone broth is not always thought of as Mediterranean, but broth-based soups and slow-cooked meals are common across Mediterranean food traditions.

Use bone broth in:

Vegetable soups
Chicken soups
Lamb stews
Tomato-based sauces
Risotto-style dishes
Braised vegetables
Lentil and vegetable soups

It adds flavour and depth while supporting a whole-food cooking style.

Looking for more ways to cook with broth? Explore our complete collection of Bone Broth Recipes & How to Make Bone Broth

Bone Broth on the Paleo Diet

Bone broth fits very naturally into paleo eating.

It is:

Traditional
Whole-food based
Made from animal bones and connective tissue
Free from grains and legumes
Easy to include in soups and stews

Paleo followers often use bone broth for:

Gut-supportive routines
Slow-cooked meals
Soups
Recovery
Daily nourishment

Bone broth is also commonly included in gut-focused nutrition plans. Learn more in

The Gut–Brain Axis

Restoring Gut Health & Addressing Intestinal Permeability

Bone Broth on the Keto Diet

Bone broth is especially useful on keto because low-carbohydrate diets can increase fluid and electrolyte losses, particularly in the early stages.

Bone broth can support keto routines by providing:

Sodium
Fluid
Minerals
Savoury flavour
Low-carbohydrate nourishment

Many people use bone broth during keto as:

A morning drink
A between-meal snack
A fasting support drink
A soup base
A way to reduce cravings

Bone broth can also support hydration, appetite management and metabolic wellbeing as part of a broader nutrition strategy. Read more in Metabolic Flexibility & Blood Sugar Balance

Learn more about how protein supports recovery, metabolism and healthy ageing in our Functional Proteins

Bone Broth & Collagen Complete Guide

Quality Matters: Freeze-Dried vs Spray-Dried Bone Broth

Not all bone broth powders are the same.

Some powders are spray-dried, which uses higher heat and may require additional processing aids.

Broth & Co Bone Broth Powders are freeze-dried, helping preserve flavour and product integrity while keeping the ingredient profile simple.

Broth & Co offers:

Freeze-dried bone broth powders
Bone broth concentrates
No unnecessary fillers
Convenient everyday formats

While bone broth is often associated with paleo and keto diets, broth-based soups, fish stews and slow-cooked meals have been part of Mediterranean food traditions for centuries. Using bone broth as a base for soups and stews is an easy way to add flavour, protein and culinary depth while staying true to Mediterranean-style eating patterns.

Shop the range:

Broth & Co Range

Mediterranean Diet Recipes

Mediterranean Bone Broth Recipes

Greek Lemon Chicken Bone Broth Soup (Avgolemono Inspired)

A classic Mediterranean-style soup rich in flavour and easy to prepare.

Ingredients

1 litre Broth & Co Chicken Bone Broth
2 cooked chicken breasts, shredded
1 cup cooked rice (optional)
2 eggs
Juice of 2 lemons
2 tbsp fresh parsley
Sea salt and pepper

Method

Heat the bone broth in a large saucepan.
Add shredded chicken and rice.
In a bowl whisk eggs and lemon juice.
Slowly add a ladle of warm broth to the egg mixture while whisking continuously.
Gradually pour mixture back into the soup.
Stir gently and do not boil.
Finish with parsley and black pepper.

Why it fits the Mediterranean Diet

✔ High-quality protein
✔ Traditional Mediterranean flavours
✔ Whole-food ingredients
✔ Hydrating and satisfying

Mediterranean Tomato & Vegetable Bone Broth Soup

A simple everyday soup packed with vegetables and flavour.

Ingredients

1 litre Broth & Co Bone Broth
1 onion, diced
2 carrots, diced
2 celery stalks, diced
400g diced tomatoes
2 zucchini, chopped
2 cloves garlic, crushed
2 tbsp olive oil
1 tsp oregano
1 tsp thyme
Fresh basil

Method

Heat olive oil in a large pot.
Sauté onion, celery, carrot and garlic.
Add tomatoes and herbs.
Pour in bone broth.
Simmer for 30 minutes.
Add zucchini for the final 10 minutes.
Serve with fresh basil.

Why it fits the Mediterranean Diet

✔ Rich in vegetables
✔ High in fibre
✔ Supports dietary variety
✔ Uses extra virgin olive oil

Mediterranean Fish Stew with Bone Broth

Inspired by traditional coastal Mediterranean cooking.

Ingredients

1 litre Broth & Co Bone Broth
500g white fish
400g diced tomatoes
1 fennel bulb, sliced
1 onion, diced
2 cloves garlic
2 tbsp olive oil
Juice of 1 lemon
Fresh parsley

Method

Sauté onion, fennel and garlic in olive oil.
Add tomatoes and bone broth.
Simmer for 20 minutes.
Add fish and cook for 5–8 minutes.
Finish with lemon juice and parsley.

Why it fits the Mediterranean Diet

✔ High protein
✔ Rich in seafood
✔ Traditional Mediterranean ingredients
✔ Supports healthy ageing nutrition

Mediterranean Lentil & Bone Broth Soup

A nourishing Mediterranean staple.

Ingredients

1 litre Broth & Co Bone Broth
1 cup brown lentils
1 carrot, diced
1 celery stalk, diced
1 onion, diced
2 cloves garlic
1 tsp cumin
1 tsp oregano
2 tbsp olive oil
Parsley to serve

Method

Sauté vegetables in olive oil.
Add lentils and herbs.
Pour in bone broth.
Simmer for 35–40 minutes until lentils are tender.
Garnish with parsley.

Why it fits the Mediterranean Diet

✔ Legume-rich
✔ High fibre
✔ Traditional Mediterranean food
✔ Protein-rich meal

Paleo Diet Recipes

1. Paleo Chicken & Vegetable Soup

Ingredients

1 litre bone broth
Chicken thighs
Carrots
Celery
Zucchini
Garlic
Thyme
Parsley

Method

Add chicken, vegetables and broth to a pot.
Simmer until chicken is cooked.
Shred chicken and return to soup.
Add herbs before serving.

2. Sweet Potato & Beef Bowl

Ingredients

Beef mince or sliced beef
Sweet potato
Spinach
Avocado
Olive oil
Herbs

Method

Roast sweet potato.
Cook beef with herbs.
Add spinach and avocado.
Serve together as a balanced bowl.

3. Mushroom Herb Bone Broth Soup

Ingredients

Bone broth
Mushrooms
Garlic
Thyme
Parsley
Olive oil

Method

Sauté mushrooms and garlic.
Add bone broth and thyme.
Simmer for 15–20 minutes.
Finish with parsley.

Keto Diet Recipes

1. Keto Creamy Bone Broth Soup

Ingredients

Bone broth
Coconut cream
Spinach
Chicken
Garlic
Sea salt

Method

Heat bone broth in a pot.
Add chicken and garlic.
Stir through coconut cream.
Add spinach before serving.

2. Keto Bacon Broth Bowl

Ingredients

Bone broth
Bacon
Zucchini
Broccoli
Spinach
Olive oil

Method

Cook bacon until crisp.
Add vegetables and bone broth.
Simmer until vegetables are tender.
Serve warm.

3. Garlic Butter Beef Broth

Ingredients

Bone broth
Sliced beef
Butter
Garlic
Greens

Method

Heat bone broth gently.
Add garlic and sliced beef.
Stir through butter.
Add greens and serve warm.

The Common Ground Between Mediterranean, Paleo and Keto

Although these diets differ in their food choices, they share many of the same foundations:

✔ Greater emphasis on whole foods

✔ Higher quality protein intake

✔ Reduced ultra-processed foods

✔ Improved dietary awareness

✔ Better meal planning

✔ Greater focus on long-term health

The biggest differences lie in how carbohydrates, dairy products, legumes and grains are incorporated.

For most people, long-term success comes from choosing the approach that best fits their lifestyle, preferences and health goals.

How to Choose Between Mediterranean, Paleo and Keto

Choose Mediterranean If:

You want flexibility, variety and a sustainable long-term eating pattern.

Choose Paleo If:

You want to simplify your diet and focus on whole foods without grains, legumes or most dairy.

Choose Keto If:

You want a structured low-carbohydrate approach focused on ketosis, appetite control and blood sugar stability.

Explore the Broth & Co range

Common Mistakes

Mistake 1: Relying on Processed “Diet” Foods

Keto bars, paleo snacks and packaged “healthy” foods can still be highly processed.

Mistake 2: Ignoring Vegetables

All three approaches work best when vegetables are included consistently.

Mistake 3: Not Eating Enough Protein

Protein supports satiety, recovery, muscle maintenance and healthy ageing.

Mistake 4: Forgetting Electrolytes on Keto

Bone broth can be especially useful for keto because it provides fluid and minerals.

Mistake 5: Choosing Restriction Over Sustainability

The best diet is the one you can maintain consistently.

Frequently Asked Questions

Is the Mediterranean diet better than paleo?

The Mediterranean diet is generally more flexible and easier to maintain long term, while paleo may suit people who prefer a stricter whole-food framework.

Is keto better than paleo?

Keto is more specifically focused on carbohydrate restriction and ketosis, while paleo focuses on food quality and ancestral-style whole foods.

Can bone broth be used on keto?

Yes. Bone broth is generally low in carbohydrates and can be used as a drink, snack, soup base or cooking liquid.

Is bone broth paleo-friendly?

Yes. Bone broth is commonly included in paleo-style eating patterns.

Can you follow a Mediterranean keto diet?

Yes, some people combine Mediterranean-style foods with lower carbohydrate intake by focusing on fish, olive oil, low-carb vegetables, nuts, seeds and quality proteins.

Which diet is best for inflammation?

All three may reduce inflammatory dietary triggers when they replace ultra-processed foods, refined sugar and poor-quality fats with whole foods.

How to Reduce Chronic Inflammation Naturally

Which diet is best for long-term health?

The best long-term diet is the one that is nutrient-dense, balanced and sustainable for your lifestyle.

Continue Reading

Bone Broth Benefits: Complete Guide

The Gut–Brain Axis

Mitochondrial Health, Energy & Metabolism

Functional Proteins: Bone Broth & Collagen

Bone Broth Recipes & How to Make Bone Broth

How to Reduce Chronic Inflammation Naturally

Metabolic Flexibility: Escaping the Insulin Rollercoaster

Final Thoughts

Mediterranean, paleo and keto diets can all improve nutrition quality when built around real food.

The Mediterranean diet offers flexibility and long-term sustainability.

The paleo diet offers simplicity and a back-to-basics whole-food structure.

The keto diet offers a clear low-carbohydrate metabolic framework.

Bone broth fits naturally into all three approaches because it is simple, nourishing, low in carbohydrates and versatile.

Whether you are focused on gut health, energy, weight management, recovery or healthy ageing, the most important strategy is consistency.

The best diet is not the most restrictive.

It is the one that helps you eat better, feel better and live well over time.

Explore Broth & Co Bone Broth and Wellness Products

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