Healthy eating is the new trend globally, where fast food was earlier considered the most popular food item. Unhealthy fast food is still much eaten. However, the world is waking up to the fact that a healthy diet gives long-lasting health benefits and a prolonged life.
The Mediterranean diet or the new green Mediterranean diet are the elements of such a healthy lifestyle. Are these two diets the same or different? What makes them so special and unique?
Let’s start with the “Mediterranean diet.” This diet generally describes the eating habits of those surrounding the Mediterranean Sea, according to The American Heart Association. If you start following this diet, you focus more on fruits, green vegetables, nuts, olive oil, and other elements. You can also eat healthy fats, chocolates, and some red wine.
Did you know you can get a better diet than the classical Mediterranean diet? Add more greens, avoid red meat, and have the latest green Mediterranean diet.
Table of Contents
What is a Green Mediterranean Diet?
Eating healthy means leaving junk food and opting for a healthy diet like the classical Mediterranean. It has gained much popularity, and removing its meat content gives you a better version of this diet: the green Mediterranean diet. A regular Mediterranean diet food list has healthy dairy products, eggs, poultry, and other such items in small amounts.
Some people even add occasional red meat to their diet. However, the green Mediterranean diet food list gives you plant food options, removing animal-based Mediterranean diet food items. Why go for a change? The clear advantages offered prompt people to get on this new diet plan.
Green Mediterranean Diet More or Less Than The Mediterranean Diet?
The green Mediterranean diet is the newest trending variation of the Mediterranean diet. Thus, the world has yet to list what to eat and what not to eat correctly. You can compare this latest diet plan to be similar to a vegan Mediterranean diet, though you may consume some animal products.
The regular Mediterranean diet has healthy animal-based food content. Typically, people in the Mediterranean region, Greece, and Italy follow this healthy diet. In contrast, the green Mediterranean diet replaces red meat proteins with high-protein greens, though it may initially sound strange.
DID YOU KNOW?
A study clearly shows people the difference between green Mediterranean and classical Mediterranean diets by discussing their advantages. This study uses no red meat and low quantities of non-vegan Mediterranean diet foods, eggs, fish, and others.
You also get three new food elements in this study that were absent in the regular Mediterranean diet plan. These include:
- Eating Mankai duckweed shake, 100 g daily. (A high-protein aquatic plant, sort of like seaweed)
- Drinking green tea, 3-4 cups daily.
- Eating walnuts, 1 ounce daily.
A Green Mediterranean Diet Components
The fantastic thing about the green Mediterranean diet is that you don’t have to count your big calories as much as other diets. It also offers flexible food choices. Some daily food components you should eat in this diet include:
- 3-4 cups of green tea
- 100 grams of Mankai duckweed (a smoothie usually)
- 1 ounce of walnuts
- 100 percent whole grains
- Seeds
- Yogurt
- Eggs
- Vegetables
- Fruit
- Seafood
- Poultry
- Legumes
- Nuts (especially walnuts)
Mankai duckweed is the biggest green component that makes this Mediterranean diet green. It is an aquatic plant which is highly rich in protein. Some also call it water lentils.
Remember! The proven study that shows the green Mediterranean diet only uses Mankai duckweed as a green element.
You can’t replace Mankai duckweed like you would replace kale for spinach, as other leafy greens are not typically that high in proteins. However, if you still wish to try other plant based foods, go for other leafy greens, such as legumes, tofu, seeds, or nuts. Other leafy substitutes include alfalfa sprouts, chlorella or spirulina, and watercress.
Note
You may have some problems regarding finding Makai duckweed, as it’s only beginning to gain popularity in the U.S. It is available in some health food stores and online. So, check thoroughly!
Foods to Avoid:
- Processed and packaged foods
- Red meat and processed meats
- High amounts of dairy products
- Refined sugar and artificial sweeteners
- Fried foods
A Green Mediterranean Diet Meal Plan Recipes and Ideas
Many combinations are possible from the available green Mediterranean diet plan. It depends on what you eat for breakfast, lunch, and dinner. Just eat healthy plant foods and fiber.
Here are some examples of a green Mediterranean diet meal plan or recipe.
Breakfast:
- A smoothie of Mankai duckweed (or spinach), fruit, chia seeds, plus vegan protein powder. Also, go for a green tea or coffee cup.
- A Veggie and cheese omelet with eggs and veggies like bell peppers, onions, and mushrooms. Cook with olive oil and sprinkle with cheese.
Lunch:
- A mixed salad with diced veggies, beans, nuts, and olive oil dressing. Accompany it with a cup of green tea or plain water.
- Quinoa with grilled salmon and steamed kale or spinach.
Dinner:
- Whole grain bread with a veggie and bean soup accompanied by a salad.
- Chickpea salad with chickpeas and cherry tomatoes, red onions, or cucumbers. Add an olive oil dressing and lemon juice.
Dessert Ideas:
- Berries topped with Greek yogurt and a drizzle of honey.
- Baked sweet potato chips made by sprinkling olive oil and baked at 400°F until crispy.
The Potential Benefits of a Green Mediterranean Diet
The green Mediterranean diet carries immense benefits. No wonder people eating well with the classical Mediterranean diet are switching to the latest, better, green Mediterranean diet. Let’s skim through some of the top benefits of this green diet for a healthy lifestyle.
Anti-inflammatory Effect:
Research has found that people consuming more plant protein have better metabolism and face reduced risks of inflammation. Eating such a leafy diet also helps protect from chronic diseases.
Better Heart Health:
The same 2021 study shows that the green Mediterranean diet may have some added benefits compared to the simple Mediterranean diet, including reduced bad cholesterol and lowered diastolic blood pressure. It improves your heart health.
Weight Loss:
The Green Mediterranean Diet shows it is better than the classical one in dealing with weight loss. A study supports this by comparing weight loss in people following these two diets. The result was astonishing as those who followed the greener diet lost 2 pounds more than those following the regular Mediterranean diet.
Additionally, people trying the greener Mediterranean Diet plan saw a marked decrease in their waist circumference compared to the regular Mediterranean Diet group. Here, waist circumference is a measure of abdominal obesity and is quite important because many consider it a prominent risk indicator for heart disease, stroke, etc.
Plant-based foods typically have polyphenols, which help reduce unhealthy fat, promote weight loss, improve gut condition, and treat obesity. The green Mediterranean diet has all these fantastic polyphenols that remove toxins from your body and promote weight loss, giving you a healthy lifestyle.
Protects Against Brain Atrophy
A study published in The American Journal of Nutrition indicates that the green Mediterranean diet elements reduce the risk of age-related brain atrophy. The reason is that a green diet has high polyphenols and low red and processed meat content. Such a diet slows age-related brain atrophy. This research is one of the world’s longest and largest brain MRI trials, including about 300 participants.
Reduces Overall Disease Risk Score
Many studies show that individuals following the green Mediterranean diet saw a greater reduction in overall disease risk scores. These scores indicate the risk element of different diseases such as heart failure, stroke, etc.
Challenges to Trying Green Mediterranean Diet!
Though a green Mediterranean diet appears to be a healthy choice for anyone, some challenges still exist. The trick is to be aware of such drawbacks and acknowledge them to face them head-on.
- You may find switching to the greener diet a bit daunting at first as such a diet generally requires more meal preparation time.
- Removing all animal products from your diet might require you to supplement with vitamin B12.
- The limited availability of the crucial green component, the Mankai duckweed, can be frustrating.
- Finding the right green Mediterranean diet recipes that are healthy and make your taste buds go wild may take some time and patience.
Practical Tips for Adopting the Green Mediterranean Diet
Are you hesitating to adopt the ideal green Mediterranean diet? If yes, shed your worries and confusion and follow these practical tips to go for a healthy lifestyle:
Take Baby steps:
Don’t go for a sudden shift in your diet. Take baby steps, slowly increase your green content, and reduce your animal-based diet elements.
- Experiment with New Green Recipes:
Experiment with your green components to find the perfect combo: breakfast, lunch, dinner, or a snack.
Go for Smart Snacking:
Shift slowly to whole foods like nuts and fresh fruit and leave eating junk food or unhealthy snacks.
- Use Olive Oil:
Use olive oil for cooking or sprinkling salads as a substitute for butter and other cooking oils.
- Learn Mindful Eating:
Learn to pay attention to portion sizes and avoid over-eating by eating slowly after gauging your hunger.
- Have Eco-friendly Food Awareness:
Support sustainable food practices by making informed choices. Go for eco-friendly food products and not harmful ones.
Recommended Reading: Alpine Ice Hack Weight Loss: Fact or Fad? (Science-Backed!)
Parting Thoughts
The Mediterranean diet is healthy, but you can improve your life using the more eco-friendly and nutritious green Mediterranean diet. Aim for a healthy lifestyle and leafy green components in your meal plans! Remember that even if you feel this greener diet plan is a bit challenging initially, you can still achieve a healthier lifestyle by reducing your red meat content.
It is not medical advice but tips for a prolonged life. But it is never a replacement for professional medical advice. So, if you are on medications or unsure, consult your nutritionist or a doctor before changing your diet overnight.
