Brenda Khan
The Green Mediterranean Diet is a plant-based diet that is an extension of the traditional Mediterranean diet. The diet focuses on plant-based foods and limits animal products to promote heart health and reduce inflammation. The diet includes fruits, vegetables, whole grains, legumes, nuts, seeds, and other plant-based foods. It also includes special additions such as Mankai duckweed, green tea, olive oil, and walnuts. The diet is low in calories and carbohydrates and high in protein. The Green Mediterranean Diet has been shown to have several health benefits, including lowering bad cholesterol, improving insulin sensitivity, reducing chronic inflammation, and promoting slower brain aging.
| Characteristics | Values |
|---|---|
| Purpose | To improve upon the traditional Mediterranean diet by reducing red meat and increasing foods rich in polyphenols |
| Calories | 1,200-1,400 for women, 1,500-1,800 for men |
| Carbohydrates | 40g per day, increasing to 80g after two months |
| Protein | 100g per day |
| Exercise | Up to five days a week |
| Food | Emphasis on plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds |
| Food | Includes Mankai duckweed, green tea, olive oil, almonds, red onion, broccoli, and walnuts |
| Food | Limited animal products, including meat, fish, eggs, and dairy |
| Food | Avoids red and processed meat |
| Food | Includes polyphenol-rich foods, which have antioxidant and anti-inflammatory properties |
| Benefits | Improved "bad" LDL cholesterol levels, diastolic blood pressure, and inflammatory markers |
| Benefits | Reduced visceral fat, especially compared to the traditional Mediterranean diet |
| Benefits | Reduced risk of developing diabetes, cardiovascular disease, depression, and cognitive decline |
| Benefits | Improved blood sugar management and brain aging |
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What You'll Learn
The green Mediterranean diet is a plant-based diet
The green Mediterranean diet includes fruits, vegetables, whole grains, legumes, nuts, and seeds. It encourages a high intake of leafy greens and cruciferous vegetables like broccoli, cauliflower, kale, Brussels sprouts, cabbage, and Bok Choy. It also includes moderate amounts of non-fat dairy, eggs, and poultry, and allows for the occasional serving of meat or fish. The diet discourages red and processed meat, sweets, and processed foods, which are often high in added sugars and sodium.
The green Mediterranean diet is low in calories and carbohydrates and high in protein. A daily calorie intake of 1,200 to 1,400 for women and 1,500 to 1,800 for men is recommended. The diet also includes specific foods such as Mankai duckweed, green tea, olive oil, almonds, red onion, and broccoli. Mankai duckweed is a high-protein aquatic plant that is often used as a meat substitute. It is rich in protein, iron, vitamins, minerals, and polyphenols, which have antioxidant and anti-inflammatory properties.
The green Mediterranean diet offers several health benefits. It has been shown to reduce "bad" LDL cholesterol, lower blood pressure, improve insulin sensitivity, and reduce chronic inflammation. It also contributes to a reduced risk of cardiovascular disease, diabetes, cognitive decline, and obesity. Additionally, the diet has environmental benefits, as plant-based diets generally have a lower eco-impact than animal-based diets.
The green Mediterranean diet is not a rigid meal plan but rather a lifestyle. It does not need to be followed strictly, and individuals can make adjustments to suit their needs and preferences. It is recommended to work with a dietitian and a doctor when starting this or any other vegan or vegetarian diet to ensure nutritional needs are being met.
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It focuses on reducing inflammation and promoting heart health
The Green Mediterranean Diet is a plant-centric approach to the traditional Mediterranean diet. It focuses on reducing inflammation and promoting heart health by limiting animal products and emphasising plant-based foods. The diet is low in calories and carbohydrates and high in protein, with a daily calorie intake of 1,200-1,400 for women and 1,500-1,800 for men. It includes fruits, vegetables, whole grains, legumes, nuts, seeds, and other plant-based foods. It also encourages the consumption of specific foods such as Mankai duckweed, green tea, olive oil, almonds, red onion, broccoli, and walnuts, which are rich in polyphenols and have antioxidant properties.
The Green Mediterranean Diet aims to reduce inflammation by eliminating red and processed meats and limiting animal products. Polyphenols, which are abundant in the diet, have potential anti-inflammatory effects. Research has shown that the diet reduces visceral fat, a type of fat that accumulates deep in the abdomen and is linked to cardiovascular problems. By reducing visceral fat and improving insulin sensitivity, the diet helps to lower the risk of cardiovascular disease and metabolic conditions.
The diet also promotes heart health by lowering "bad" LDL cholesterol and blood pressure. A study found that individuals on the Green Mediterranean Diet saw a greater reduction in "bad" LDL cholesterol, diastolic blood pressure, and inflammatory markers compared to those on the traditional Mediterranean diet. The diet's emphasis on plant-based proteins and healthy fats, such as omega-3 fats, contributes to its heart-healthy benefits.
In addition to reducing inflammation and promoting heart health, the Green Mediterranean Diet offers a range of other health benefits. It has been shown to reduce the risk of developing diabetes, depression, cognitive decline, and age-related brain atrophy. The diet may also contribute to the health of the environment, as plant-based diets generally have a lower eco-impact.
It is important to note that the Green Mediterranean Diet is not a rigid meal plan but rather a lifestyle. It encourages flexibility and can be adapted to individual needs and preferences. While it emphasises plant-based foods, it does not necessarily require a completely vegetarian or vegan approach. Some animal products, such as fish, seafood, and dairy, can be included in moderation. It is always recommended to consult with a healthcare professional or a dietitian before starting any new diet or making significant dietary changes.
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It can help with weight loss and reducing visceral fat
The Green Mediterranean Diet is a modified version of the traditional Mediterranean diet. It involves eating more plant-based foods and fewer animal products. Specifically, it emphasizes the consumption of high-polyphenol foods such as Mankai (duckweed), green tea, olive oil, almonds, red onion, broccoli, and walnuts. Polyphenols are plant compounds that have been linked to protection from type 2 diabetes, some cancers, and heart disease. They also support brain health and digestion.
The Green Mediterranean Diet has been shown to be particularly effective in reducing visceral fat. Visceral fat is a type of fat that accumulates around the abdomen and internal organs, and it has been linked to several health issues, including high blood pressure, obesity, dyslipidemia, and diabetes. It also increases mortality risk. The diet's focus on polyphenols is believed to be a key factor in reducing visceral fat. A study by the DIRECT PLUS research team found that participants on the Green Mediterranean Diet reduced their visceral fat by 14%, compared to 7% for those on the traditional Mediterranean diet and 4.5% for those on a healthy diet.
In addition to reducing visceral fat, the Green Mediterranean Diet has been shown to promote weight loss. A study found that participants on the diet lost about 14 pounds over six months, compared to 12 pounds for those on the traditional Mediterranean diet. The Green Mediterranean Diet group also saw a higher reduction in waist circumference in men. This diet's effectiveness in reducing visceral fat and promoting weight loss may be due to the higher breakdown of fatty acids and higher energy expenditure induced by polyphenols, which may affect fat accumulation.
The Green Mediterranean Diet is not just about what you eat but also about how much you eat. It is typically calorie-restricted, with women consuming 1,200-1,400 calories per day and men consuming 1,500-1,800 calories per day. This aspect of the diet also contributes to weight loss and reducing visceral fat.
Overall, the Green Mediterranean Diet's emphasis on plant-based foods, polyphenols, and calorie restriction makes it a potent tool for reducing visceral fat and promoting weight loss.
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It may also help to slow brain shrinkage and improve blood sugar management
The Green Mediterranean diet is a variation of the traditional Mediterranean diet, which is already proven to be beneficial for health. The Green Mediterranean diet aims to improve upon the standard Mediterranean diet by adding more foods rich in polyphenols and further reducing red meat.
The diet is low in calories and carbohydrates and high in protein. A sample day on the diet might aim for 1,500 calories for men and 1,200 to 1,400 for women, including 40 g of carbs and 100 g of protein. After the first two months, the carbohydrate intake increases to 80 g per day. The diet is supplemented with fish or seafood twice a week, along with moderate amounts of dairy, eggs, and poultry. Red meat, sweets, and processed foods are discouraged. Up to one glass of red wine per day is allowed.
The Green Mediterranean diet may also help to slow brain shrinkage and improve blood sugar management. A 2024 study found that both the classic and Green Mediterranean diets significantly slowed age-related brain shrinkage by about 50% over 18 months. The study also found that improved blood sugar regulation might contribute to the neuroprotective effects of the diets on brain aging. People consuming more Mankai duckweed shakes and green tea, as part of the Green Mediterranean diet, showed greater improvements in blood sugar management and brain aging beyond weight loss.
Thomas M. Holland, MD, MS, a physician-scientist and assistant professor at the RUSH Institute for Healthy Aging, RUSH University, College of Health Sciences, said that the Green Mediterranean diet may benefit brain aging in people with abdominal obesity or abnormal lipid levels by improving blood sugar regulation and incorporating high-polyphenol foods such as Mankai and green tea. He added that " [b]lood sugar stability is important as elevated blood glucose can lead to oxidative stress and inflammation, which can accelerate brain aging. Polyphenols, which can cross the · blood-brain barrier, are believed to reduce inflammation and oxidative stress while also supporting neurogenesis, especially in memory-critical areas like the hippocampus. By promoting stable blood sugar and reducing neuroinflammation [and] oxidative stress, this diet could slow the atrophy typically associated with brain aging."
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The diet is high in polyphenols and low in red meat
The Green Mediterranean diet is a variation of the standard Mediterranean diet, which has been proven to have many health benefits. The standard diet aims to follow the traditional eating patterns of Mediterranean cultures, focusing on plant-based foods and healthy fats. The Green Mediterranean diet takes this a step further, emphasising plant-based foods and reducing animal products to promote heart health and reduce inflammation.
The Green Mediterranean diet is high in polyphenols, which are natural substances present in all plants, offering numerous health benefits. Polyphenols have been shown to have a positive impact on cardiovascular health, helping to prevent cardiovascular disease, diabetes, obesity, and even various forms of cancer. The diet includes several high-polyphenol foods, such as Mankai (duckweed), green tea, olive oil, almonds, red onion, and broccoli.
The diet also encourages the consumption of plant-based proteins and omega-3 fats, which can be found in foods like tofu, beans, nuts, quinoa, and whole grains. A typical day on the diet includes a Mankai duckweed shake, green tea, and plenty of fruits and vegetables and plant-based sources of protein.
The Green Mediterranean diet is low in red meat, with some variations of the diet excluding it entirely. This is because animal-based foods are associated with high greenhouse gas emissions and can be replaced by plant-based sources of protein. The diet also discourages the consumption of processed foods, sweets, and foods high in added sugars.
The combination of being high in polyphenols and low in red meat makes the Green Mediterranean diet a heart-healthy and environmentally-friendly option.
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Frequently asked questions
The green Mediterranean diet is a more plant-based version of the traditional Mediterranean diet. It involves eating more fruits, vegetables, whole grains, legumes, nuts, and seeds, and less meat and animal products.
The green Mediterranean diet has been shown to have several health benefits, including lower blood pressure, lower "bad" LDL cholesterol, improved insulin sensitivity, reduced chronic inflammation, and slower brain shrinkage. It may also contribute to weight loss and a reduced risk of cardiovascular problems, metabolic conditions, and diabetes.
The green Mediterranean diet includes plant-based proteins like tofu, beans, lentils, and chickpeas. It also includes polyphenol-rich foods such as Mankai duckweed, green tea, olive oil, almonds, red onion, and broccoli.
