Leena Watts
Green eating is a way of eating that is better for the environment and for personal health. It is not a fad diet, but rather a sustainable way of eating that is beneficial for future generations. A green diet is not restricted to green fruits and vegetables, but it does emphasize plant-based eating. Plant-based proteins include beans, peas, legumes, nuts, seeds, and soy products. These foods are rich in nutrients such as protein, vitamins, minerals, and dietary fiber.
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What You'll Learn
Green diets are better for the environment and your health
Green diets are not just about eating green-coloured fruits and vegetables. Instead, they are about adopting a healthy and sustainable way of eating that is beneficial for both you and the planet.
The UN defines sustainable eating as "diets with low environmental impacts which contribute to food and nutrition security, and to healthy life for present and future generations". Essentially, green diets are about ensuring that our current food choices do not compromise the ability of future generations to eat nutritious food.
Green diets are associated with a range of health benefits. For example, eating more plant-based foods may help reduce cholesterol, blood pressure, and the risk of cardiovascular disease. In addition, the British Dietetic Association (BDA) notes that "protein quality and quantity is not compromised when switching to more plant-based diets". Plants contain all essential amino acids, and diets entirely based on plant foods that meet daily energy requirements will also meet all essential amino acid requirements.
There are many protein sources in a green diet. These include beans, peas, lentils, nuts, seeds, and soy products. In addition, vegetables such as broccoli, asparagus, Brussels sprouts, green beans, yellow sweet corn, and potatoes are high in protein.
By adopting a green diet, you can not only improve your own health but also contribute to a more sustainable future for generations to come.
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Vegetables with high protein content
There are plenty of vegetables with high protein content that can be incorporated into your diet. Here are some examples:
Brussels Sprouts
Brussels sprouts are a cruciferous vegetable that can be boiled, steamed, or roasted. You can also shave thin slices of raw Brussels sprouts into salads. One cup of Brussels sprouts contains 4g of protein and 96.7mg of vitamin C, which is 107% of the daily value (DV).
Green Peas
Technically a legume, green peas are considered vegetables due to their bright green colour and delicate flavour. They are versatile and can be tossed into almost anything for an extra pop of protein. A cup of green peas contains about 8g of protein.
Broccoli
A medium-cooked broccoli stalk provides 4g of protein. Each stalk also contains 130% of the DV for vitamin C, a natural antioxidant that can increase the amount of iron absorbed from plant sources. Broccoli is versatile and can be enjoyed steamed, roasted, or added to casseroles.
Asparagus
Asparagus is packed with nutrients and is low in calories and fat. One cup of asparagus provides 4.3g of protein and 3.6g of fiber. It's also a good source of vitamins C and K. Asparagus can be enjoyed sautéed, roasted, or steamed with sea salt and lemon.
Artichoke Hearts
Artichoke hearts are rich in antioxidants, fiber, vitamins, and minerals. One cup of canned artichoke hearts provides 10g of protein and nearly 20g of fiber, with just 90 calories.
Spinach
Spinach is a leafy green that can be enjoyed raw in a salad or cooked. One cup of cooked spinach contains 5.3-6g of protein with just 49 calories. It is also packed with disease-fighting antioxidants, vitamins, and minerals like calcium, magnesium, and folate. Spinach is exceptionally high in vitamin K, which is important for bone health and blood clotting.
Fava Beans
Fava beans, also known as broad beans or lima beans, are green legumes enclosed in a thick, fuzzy pod. They can be eaten raw or cooked and are often enjoyed in soups, salads, or as a standalone side dish. One cup of cooked fava beans provides 13g of protein and 9g of fiber with just 187 calories. Fava beans are also a good source of folate and magnesium.
Chinese Cabbage
Chinese cabbage, including napa cabbage and bok choy, has a high protein content per calorie. One cup (70g) of shredded Chinese cabbage contains 1.1g of protein. A 100g serving contains 1.5g of protein and 13 calories. Chinese cabbage is a rich source of vitamins A, C, and K, as well as folate, calcium, and potassium.
Watercress
Watercress is a cruciferous plant that grows in water. It is high in protein per calorie. One cup (34g) of watercress contains 0.8g of protein. A 100g serving provides 2.3g of protein and 11 calories. Watercress is also a rich source of vitamin C, vitamin K, and other nutrients. It can be eaten raw in salads, stuffed into sandwiches, or blended into smoothies.
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Vegetarian protein options
A green diet is a way of eating that is better for both your health and the environment. It is not a fad diet, but a sustainable way of eating that contributes to food and nutrition security for present and future generations.
It is a common misconception that vegetarian and vegan diets lack sufficient protein. However, there are many plant-based sources of protein that can be incorporated into a green diet. The British Dietetic Association (BDA) affirms that "protein quality and quantity is not compromised when switching to more plant-based diets".
- Beans, peas, and lentils
- Nuts and seeds
- Soy products, such as tofu, tempeh, and edamame
- Dairy products, such as milk, yoghurt, and cheese
- Eggs
- Vegetables, such as broccoli, asparagus, Brussels sprouts, green beans, and potatoes
- Quinoa
- Pulses
- Seitan
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The Green Mediterranean Diet
The key difference between the two diets is that the Green Mediterranean Diet eliminates red and processed meat, while the classic Mediterranean diet allows these foods on occasion. The Green Mediterranean Diet also involves consuming green tea, walnuts, and Mankai duckweed daily due to their high content of healthful polyphenols. Polyphenols are plant compounds that are rich in antioxidants and have been linked to reduced visceral fat and a lower risk of developing diabetes, cardiovascular disease, depression, and cognitive decline. The Green Mediterranean Diet also has a more structured approach, with a set amount of calories, protein, and specific foods to eat daily, while the classic Mediterranean diet is more generalized.
In addition to the health benefits, the Green Mediterranean Diet is also better for the environment. Animal-based foods account for about 57% of total global greenhouse gas emissions, while plant-based foods account for only about 29%. If everyone adopted a vegan diet, the amount of farmland required to feed the world could be reduced by about 76%. The Green Mediterranean Diet is a more flexible and sustainable approach to plant-based eating that provides all the essential amino acids and nutrients needed.
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Plant-based proteins
A green diet is a way of eating that is healthier and more sustainable, benefiting both the individual and the planet. It is not a fad diet that restricts you to green fruits and vegetables, but rather a shift towards plant-based proteins and a more environmentally conscious way of eating.
There are plenty of plant-based protein sources available, including beans, peas, lentils, nuts, seeds, and soy products. Soybean products, seitan, beans, and lentils contain high amounts of protein. Nuts, whole grains like quinoa and amaranth, and hemp seeds are also good sources. Vegetables that are high in protein include broccoli, Brussels sprouts, green beans, yellow sweet corn, asparagus, and potatoes.
Incorporating more plant-based proteins into your diet can be easily done by including a protein-rich ingredient in each meal or snack. Some ideas include topping salads with tofu, adding nutritional yeast to popcorn, or pairing fresh fruit with nut butter.
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Frequently asked questions
A green diet is a way of eating that is healthy and sustainable, benefiting both the individual and the planet.
Sources of protein in a green diet include beans, peas, lentils, nuts, seeds, and soy products. Vegetables such as broccoli, Brussels sprouts, green beans, asparagus, and potatoes are also good sources of protein.
A green diet is not only good for your health but also for the environment. It can help reduce the risk of certain diseases and contribute to food security for future generations.
The amount of protein needed depends on factors such as age, sex, height, weight, and physical activity level. It is recommended to vary your protein sources to ensure you get a range of nutrients.
When transitioning to a green diet, it is important to incorporate a variety of plant-based proteins, such as chickpeas, tofu, and nuts. You can also try the Green Mediterranean Diet, which emphasizes plant-based protein sources like Mankai (duckweed) shakes and encourages the consumption of antioxidant-rich plant compounds called polyphenols.
