You may have heard of one of the world’s most popular healthy diets. That’s the Mediterranean diet: a diet high in whole grains, fruits, vegetables, legumes, fish, and healthy fats like nuts and olive oil, with allowances for dark chocolate and red wine. This eating style restricts red meat, processed foods, and added sweets, and certified dietitians recommend it for its cardiac and weight-loss advantages. For example, in 2021, U.S. News & World Report placed the Mediterranean diet first in Best Plant-Based Diets, Best-Heart Healthy Diets, Best Diabetes Diets, Best Diets for Healthy Eating, Easiest Diets to Follow, and — finally — Best Diets Overall. (1)
Could the Mediterranean diet improve even more? Perhaps, according to research published in the journal Heart in November 2020. (2) Following a “green” Mediterranean diet for six months resulted in a more significant decrease in measures of “bad” LDL cholesterol, diastolic blood pressure (the second number on a blood pressure reading), and inflammatory markers when compared to following a traditional Mediterranean diet or general healthy diet advice (the control group). Weight loss was comparable across the two Mediterranean diet groups — 14 pounds (lbs) in the green group and 12 pounds (lbs) in the conventional (on average). In contrast, the green Mediterranean diet group had a more significant reduction in waist circumference in males.
But what exactly is the green Mediterranean diet, and how is it different from the traditional Mediterranean diet?
The Green Mediterranean Diet vs. the Standard Mediterranean Diet
The conventional Mediterranean diet seeks to replicate the historical eating habits of Mediterranean civilizations. (3) Oldways promotes using entire grains, fruits, vegetables, legumes, herbs, spices, nuts, and olive oil. This is supplemented twice a week with fish or seafood and modest portions of dairy, eggs, and fowl. The diet discourages consuming red meat and sweets, and you should also avoid processed meals, which are generally high in added sugars and salt. This eating plan also permits you to consume up to one glass of red wine daily (but you are not recommended to start if you do not currently drink). (4)
The green Mediterranean diet eliminates all red and processed meat while emphasizing vegetables in a way that goes above and beyond the typical Mediterranean diet. You’ll continue to eat traditionally “healthy” Mediterranean cuisine, like whole grains and fresh veggies. Furthermore, participants in the Heart research adhered to three daily dietary components:
- A Mankai duckweed smoothie weighs 100 grams (g). (Are you unfamiliar with duckweed? According to a December 2019 paper in Clinical Nutrition, it’s a sort of protein-rich aquatic plant.) (5)
- Green tea (three to four cups)
- a pound of walnuts (Disclosure: The California Walnuts Commission helped pay for some of the research.)
Why are these modifications being made? “The Mediterranean diet has proven benefits, but we thought it could be improved by adding more polyphenol-rich foods and reducing red meat even more,” says Meir Stampfer, MD, DrPH, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health in Boston and one of the study’s authors.
How Does the Green Mediterranean Diet Work Exactly?
The green Mediterranean Diet is vital in protein and low in calories and carbs. According to the authors of the Heart research, a typical day would consist of 1,500 calories for males and 1,200 to 1,400 calories for women, with 40 g of carbohydrates and 100 g of protein. (After two months, carbohydrate consumption rises to 80 grams daily.) Exercise is also suggested for up to five days per week.
Researchers uncovered an X-factor in what made other diets exceptionally healthful based on earlier clinical trials: antioxidant-rich plant components called polyphenols, according to Heart study author Iris Shai, Ph.D., adjunct professor of nutrition at Harvard T.H. Chan School of Public Health in Boston. As a result, various high-polyphenol foods, such as Mankai (duckweed), green tea, olive oil, almonds, red onion, and broccoli, are emphasized in the green Mediterranean diet. According to her, duckweed is exceptionally high in protein, iron, and vitamin B12, making it an excellent meat alternative.
What Are the Potential Benefits of a Green Mediterranean Diet?
According to Heart research, following the green Mediterranean diet lowered “bad” LDL cholesterol levels, diastolic blood pressure, and inflammatory markers more than the typical Mediterranean diet. The Framingham risk scores (a measure of predicted cardiovascular disease risk after ten years) of the three eating patterns tested were computed, and persons following the green Mediterranean diet showed the most significant risk decrease. Their scores dropped by 3.7 percent, the conventional Mediterranean diet dropped by 2.3 percent, and the control group declined by 1.4 percent.
But the advantages don’t stop there. “We also discovered a significant decrease in the quantity of fat in the liver, which is directly associated with diabetes risk and related metabolic consequences.” Importantly, these advantages were established in comparison to an already very healthy diet,” says Dr. Stampfer, writer of a study paper published in Gut in January 2021. (6)
“The Mediterranean diet has long been held up as one of the healthiest programs we know of,” says Sharon Palmer, RDN, an adviser for Oldways and a plant-based nutritionist headquartered in Duarte, California. She adds that it is feasible to follow the Mediterranean diet while also including additional items proven to have health advantages, such as drinking green tea regularly.
While conventional and Green Mediterranean diets stress plant-based eating, the green diet goes further by replacing animal protein at supper with a duckweed smoothie. While both diets were helpful for heart and metabolic health, Palmer believes adding more plants to your diet is better for you. Nonetheless, the traditional Mediterranean diet has a long history of excellent health results. (7) After all, according to the Mediterranean Diet Roundtable, it is the typical diet of Mediterranean nations whose inhabitants are known for their longevity. However, it is critical to keep your expectations in control. After all, experts are still learning about the possible long-term advantages of a green Mediterranean diet.
Can Following a Green Mediterranean Diet Help With Weight Loss?
It’s no surprise that the green Mediterranean diet can help individuals lose weight because it’s a low-calorie diet that emphasizes limiting processed meals and prioritizing healthy foods. Participants in the Heart research who followed the green Mediterranean diet lost an average of 14 pounds after six months, while those who followed the regular Mediterranean diet lost 12 pounds. (Both diets limited participants to the same number of calories.) While the weight loss was equal between the groups, it was almost four times greater than the control group, which dropped just around three pounds throughout the trial.
Guys on the green Mediterranean diet shed more abdominal fat than men on the standard diet. According to the Centers for Disease Control and Prevention, losing belly fat can help decrease your risk of type 2 diabetes, heart disease, and stroke (CDC). (8)
One thing to remember: as the study’s authors note, individuals maintained the diet for six months, during which most dieters lose weight swiftly. Dieters (on any diet) gradually recover weight after the initial loss. More study is required to determine this diet’s long-term weight reduction potential.
However, prior studies on the Mediterranean diet may provide grounds to be positive. In an April 2019 study published in Nutrition & Diabetes, participants who reported higher compliance to an Italian Mediterranean diet were more likely to maintain a steady weight over five years. They were also less likely to become overweight or obese or to acquire abdominal obesity than individuals who did not follow this eating pattern. (9)
A Detailed Green Mediterranean Diet Food List to Follow: What to Eat and Avoid
The green Mediterranean diet, which the Heart research participants followed, emphasizes the ingestion of plant-based protein in the form of a Mankai (duckweed) drink. If Mankai doesn’t appeal to you or you can’t get it locally, don’t worry — there are many other plant-based protein sources you can include in your diet, including chickpeas, tofu, almonds, beans, and even peanut butter.
Other dietary staples include a daily ration of walnuts and three to four glasses of green tea. Of course, the traditional Mediterranean diet mainstays — whole grains, fresh veggies, and olive oil — should also be included.
Eat
- Green tea
- Water
- Mankai (duckweed), or plant-based protein powder
- Nonstarchy vegetables, such as broccoli, green beans, cauliflower, and onions
- Leafy greens
- Tomatoes
- Fruit
- Eggs
- Cottage cheese
- Yogurt
- Almonds
- Walnuts
- Olive oil
- Tahini
- Herbs
- Spices
- Fish and poultry (in limited amounts)
Avoid
- Red meat
- Processed meat
- Highly processed foods (snack foods like chips, crackers, and cereals)
- Desserts
- Soda and other sweetened beverages
A 7-Day Sample Green Mediterranean Diet Meal Plan
The menu below is based on a sample menu used in the Heart research. It’s structured chiefly. Review the section on the pros and drawbacks of this diet below for assistance on how to adopt the essentials of a Green Mediterranean Diet (more vegetables, less meat).
Day 1
- Breakfast A cup of cottage cheese, an omelet with herbs, and a cup of cinnamon green tea
- Snack A cup of cinnamon-flavored green tea
- Lunch A platter of grilled fish with olive oil, a salad with red onion and vinaigrette, and green beans on the side
- Snack A cup of green tea and a little handful of almonds
- Dinner A Mankai shake with a tiny handful of walnuts, fruit, and freshly made green tea.
Day 2
- Breakfast A cup of yogurt, a dish of shakshuka (eggs cooked in tomato sauce), and a cup of cinnamon-flavored green tea
- Snack A cup of cinnamon-flavored green tea
- Lunch A chicken breast with a green salad and cauliflower on the side
- Snack A cup of green tea and a little tuna salad
- Dinner A Mankai shake with a tiny handful of walnuts, fruit, and freshly made green tea.
Day 3
- Breakfast A cup of green tea with cinnamon, a side of tuna salad, and an omelet
- Snack A cup of cinnamon-flavored green tea
- Lunch A chicken breast with a green salad and broccoli on the side
- Snack A cup of green tea and a little handful of almonds
- Dinner A Mankai shake with a tiny handful of walnuts, fruit, and freshly made green tea.
Day 4
- Breakfast A cup of cottage cheese, an omelet with herbs, and a cup of cinnamon green tea
- Snack A cup of cinnamon-flavored green tea
- Lunch: baked fish with olive oil, green salad, and cauliflower side dish
- Snack A cup of green tea and a little handful of almonds
- Dinner A Mankai shake with a tiny handful of walnuts, fruit, and freshly made green tea.
Day 5
- Breakfast A cup of cottage cheese, a dish of shakshuka (eggs cooked in tomato sauce), and a cup of cinnamon-infused green tea
- Snack A cup of cinnamon-flavored green tea
- Lunch: baked fish with olive oil, green salad, with green beans on the side
- Snack A cup of green tea and a plate of tuna salad
- Dinner A Mankai shake with a tiny handful of walnuts, fruit, and freshly made green tea.
Day 6
- Breakfast Tuna salad, whole-wheat pita bread, and a cup of cinnamon-flavored green tea
- Snack A cup of cinnamon-flavored green tea
- Lunch grilled chicken breast with green salad and broccoli
- Snack A cup of green tea and a little handful of almonds
- Dinner A Mankai shake with a tiny handful of walnuts, fruit, and freshly made green tea.
Day 7
- Breakfast A cup of low-fat Greek yogurt, scrambled eggs, and a cup of cinnamon-flavored green tea
- Green tea with cinnamon as a snack
- Lunch consisted of baked fish with olive oil, a green side salad, and roasted cauliflower.
- Snack A cup of green tea and a little handful of almonds
- Dinner A Mankai shake with a tiny handful of walnuts, fruit, and freshly made green tea.
The Role of Exercise on the Green Mediterranean Diet
Participants in the research were given free gym memberships and instructional sessions for 18 months to entice them to engage in moderate-intensity physical exercise. Eighty percent of such activity was aerobic (cardio). Participants were first told to begin with 20 minutes of moderate aerobic activity each day (65 percent of their maximal heart rate), progressively increasing in time and intensity.
Participants gradually increased their aerobic activity to 45 to 60 minutes three to four times per week, as well as once-a-week strength training consisting of two rounds of weighted exercises such as squats and pushups.
Whatever diet you follow, the U.S. Department of Health and Human Services suggests that individuals get at least 150 minutes of moderate-intensity activity per week or 75 minutes of high-intensity exercise per week. The agency also recommends doing muscle-strengthening workouts that involve “all major muscle groups” at least twice a week.
What Are the Pros and Cons of a Green Mediterranean Diet?
Before you plunge in, evaluate the benefits and drawbacks of the green Mediterranean diet.
Pros
The green Mediterranean diet’s overall shift toward eating more plant-based meals is a significant benefit. According to Palmer, “the traditional Mediterranean diet has traditionally incorporated plant proteins,” such as beans, nuts, and seeds. However, as the name suggests and previously mentioned, the green Mediterranean diet takes this approach to protein consumption to the next level.
Plant-based foods have long been attributed to some of this plan’s health advantages. By restricting or eliminating animal proteins, you will naturally begin to incorporate even more of these nutritious plant proteins into your diet.
Some research has linked plant proteins to enhanced lifespan, including an August 2019 cohort study published in JAMA Internal Medicine and a July 2020 review and meta-analysis published in The BMJ. According to the Mayo Clinic, eating more plant-based meals may help lower cholesterol, blood pressure, and the risk of cardiovascular disease. (10, 11, 12)
Moving away from animal protein is also a more environmentally responsible choice. A global modeling analysis of the environmental impact of different diets, published in The Lancet Planetary Health in October 2018, discovered that predominantly plant-based diets (such as vegan, vegetarian, pescatarian, and flexitarian eating styles) were associated with the most significant reduction in environmental impacts (mainly greenhouse gas emissions). (13)
Cons
One disadvantage of the green Mediterranean diet is that? If you follow it precisely as the Heart research participants did, it’s not as adaptable as the conventional Mediterranean diet. You’re primarily adhering to a predetermined plan that includes calorie and carbohydrate allotments and a high-protein quota to meet. Instead of picking your supper, you may have a duckweed shake. This feature of the eating plan might be beneficial or detrimental: You may discover that you thrive on this diet because of its structure, or you may find that it is not suited for you due to dietary tastes, eating style, or the availability of specialist foods (like Mankai).
Some people may find it challenging to transition from meat to plant-based protein sources. Mankai was offered in the trial as fresh, frozen cubes to make a shake, although this can be a difficult element to get. It is feasible to substitute red meat in the diet with a plant-based protein powder, “but I doubt they would obtain all of the advantages we identified without the polyphenols [from the duckweed],” adds Stamper. Dr. Shai adds that in the future, different green plant-based proteins may be investigated in the context of this diet.
According to Kelly Kennedy, RDN, staff nutritionist at Everyday Health, it’s critical to consult your healthcare practitioner before making any significant dietary changes. She also mentions that this diet may not be appropriate for people with a history of eating problems.
What are a Green Mediterranean diet’s potential short- and long-term benefits?
This strategy’s impacts may be seen immediately, while others may take some time to manifest.
Potential Short-Term Benefits
- Loss of Weight Over six months, the green Mediterranean diet was proven to assist induce weight loss (approximately 14 lbs). It has also been associated with a decrease in abdominal fat in men.
- Improved Mood: The Green Mediterranean Diet study did not look at mood changes. However, in a PLoS ONE article published in October 2019, One study of young adults with moderate depression discovered that after just three weeks of following a healthy eating diet with Mediterranean features (such as foods containing omega-3 fatty acids or spices such as turmeric or cinnamon), participants reported lower levels of depression when compared to the control group. The scientists did not discover the mechanism underlying the mood boost. However, the diet may help lower inflammation, contributing to mental health problems like depression. (14)
Potential Long-Term Benefits
- Reduce Your Risk of Heart Disease If you adhere to this strategy over time; you may see a decrease in blood pressure, cholesterol, and inflammation, which may help minimize your risk of heart disease.
- Diabetes Risk is Reduced The green Mediterranean diet group had lower insulin levels than the control group (who were given healthy diet recommendations), and fasting blood sugar levels were reduced in all groups in the research. (Both green tea and Mankai have been demonstrated to improve glucose levels.) A diet promoting improved blood sugar management may reduce your risk of diabetes.
- Better Sleep Though the study did not include sleep measurements, recent research shows that typical Mediterranean diets may potentially be beneficial in this regard. An analysis of 432 women published in Nutrients in September 2020 discovered that individuals who adhered to the Mediterranean diet more rigorously had higher sleep quality, more efficient sleep, and fewer sleep disruptions after one year than those who did not. According to the study, plant-based eating patterns (with a concentration on fruits and vegetables) may enhance peaceful sleep. (15)
A Final Word on the Green Mediterranean Diet
The classic Mediterranean diet is more of an eating pattern with flexible principles, such as eating less red meat, eating more fish and olive oil, and filling up vegetables, fruit, nuts, legumes, and whole grains. On the other hand, the green Mediterranean diet evaluated in the Heart research is more of a prescribed pattern. And until a further study on this novel twist on the Mediterranean diet is released, it is impossible to determine what the long-term ramifications of this diet may be.
Unlike more arduous diets such as the keto diet or the paleo diet, the green Mediterranean diet does not have to be an all-or-nothing eating plan. You can undoubtedly include components of the green Mediterranean diet into a regular Mediterranean diet, making it easier to keep to while still enjoying some health advantages. “This research supports the [existing] Mediterranean diet but emphasizes items like leafy greens,” Palmer says, adding, “Sometimes you don’t have to follow a prescription, but adhere to the principles.” Start drinking green tea, make nuts a daily snack, or focus on eating more greens and avoiding meat and animal products wherever feasible.
Adding healthy options to an already healthy diet will likely increase its advantages. The Mediterranean diet is a long-term diet with established health advantages, whether you follow it as is or add a “green” touch. “People must first enjoy what they eat, feel comfortable with this green lifestyle, and be sensitive to their unique response,” Shai says.
0 Comments