The green Mediterranean diet includes fruits, vegetables, and other plant-based foods. It also has special additions, such as green tea, Mankai duckweed, and walnuts. This diet, created in 2020, is thought to have more benefits for heart health than the standard version.
The green Mediterranean diet follows the basic rules of the traditional Mediterranean diet. The primary difference is that there’s a greater emphasis on eating more plant-based foods and very few amounts of meat or other animal products.1The green Mediterranean diet focuses on more plant-based foods and limits animal products to reduce inflammation and promote heart health. People may also choose to follow the diet to manage weight, reduce the risk of conditions like diabetes or obesity, and protect the environment.
Guidelines
Like the standard version, the green Mediterranean diet limits your calorie intake to 1,200-1,400 calories per day for women and 1,500-1,800 for men. The researchers who created the diet also emphasize the importance of physical activity.
You could call any plant-forward Mediterranean diet “green.” You’ll need to add a few specific foods to your eating plan if you want to follow the official version:
- 3-4 cups of green tea
- 100 grams (g) Mankai duckweed, which is a plant that offers protein and polyphenols, which have antioxidant properties
- 28 g of walnuts
What To Eat
Other foods you can enjoy on the green version of the Mediterranean diet include those in the traditional diet, such as:
- Fresh fruits and vegetables
- Nuts and legumes
- Olive oil, herbs, and spices
- Whole grains
A serving of meat, fish, or eggs is allowed on a green Mediterranean diet. Other protein sources like tofu, beans, nuts, or quinoa frequently replace these animal-based sources.
Foods Not in the Green Mediterranean Diet
You will avoid or limit foods like butter and foods high in added sugar. The green Mediterranean diet also entails eating very little to no processed or red meats.
Meal Ideas
The goal of the green Mediterranean diet is to eat more plant-based foods and less animal products and processed foods. A sample menu may look like:
- Breakfast: One-half cup of oatmeal, topped with fresh fruit and cinnamon, and a cup of green tea
- Lunch: A Mankai duckweed smoothie blended with one cup of fruits or vegetables, a handful of almonds, and one cup of unsweetened plant-based milk
- Snack: A handful of walnuts and a cup of green tea
- Dinner: A serving of grilled salmon with a side of cooked spinach, brown rice, and a cup of green tea
Benefits
Research has shown some unexpected but impressive benefits of the green Mediterranean diet. Those who ate according to green Mediterranean standards had:
- Greater reductions in waist circumference in men
- Lower levels of C-reactive protein, which is a marker of inflammation
- Reduced insulin resistance
The green Mediterranean diet has other ways it could benefit your physical health. It can also contribute to the health of the environment.
Contributes to Heart Health
One study revealed that people who followed this eating plan for six months had lower blood pressure and low-density lipoprotein (LDL) cholesterol than those on the standard diet.1 Both hypertension (high blood pressure) and high LDL (“bad”) cholesterol are risk factors for heart disease.
Helps With Visceral Fat Loss
Visceral fat accumulates around the abdomen and has been linked to several conditions. One study analyzed 18 months of dietary patterns. The researchers found that people on a green Mediterranean diet doubled their loss of visceral fat compared to those on the traditional diet.
Reduces Greenhouse Gas Emissions
A green Mediterranean diet has enhanced power for planetary health. You will significantly reduce your contributions to greenhouse gas emissions when you cut back on meat. People who switched from an omnivorous diet to a lacto-ovo-vegetarian one lowered personal greenhouse gas emissions by 35%.
Is It Safe?
One of the primary risks is missing essential nutrients. This diet can be low in iron and calcium since it limits meat and dairy product consumption.
You need iron for processes like hormone production and cell growth and development. Calcium also plays a role in muscle and blood vessel contractions and helps strengthen bones.
Drawbacks
You might encounter a few issues if you are new to plant-based eating. There tends to be slightly more meal preparation and cooking when you switch to a diet higher in plant foods. Start with small steps and try shortcuts like buying pre-washed greens, frozen vegetables, and seasoned rice.
An extra layer of challenge could simply stem from the limited availability of Mankai duckweed. You can find online retailers who sell it, but it’s typically not stocked at your local grocery store and can be costly.
There is no need to worry if Mankai is not sold at your local market. You can reap cardiometabolic benefits without consuming Mankai duckweed. Many other plant-based proteins, such as tofu, tempeh, beans, lentils, and nuts, provide a host of nutritional benefits.
