What Is The Green Mediterranean Diet?
The green Mediterranean diet is a healthier twist on the traditional Mediterranean diet. The latter involves the consumption of whole grains, nuts, and seeds, with limited consumption of fish, poultry, eggs, seafood, and very little red meat. However, the ‘green’ version of the diet focuses more on plant-based foods, reducing meat and animal product intake to a minimum and eliminating red meat. In other words, while you can still have poultry, fish, or eggs once in a while, the star players in the green Mediterranean diet are tofu, beans, nuts, and quinoa as your main protein sources. The following section elaborates on how this greener version of the traditional Mediterranean diet works. Scroll down.
How Does The Green Mediterranean Diet Work?
The green Mediterranean diet is based on the idea of limiting calories and carbs while increasing protein intake. It has a similar approach to calorie restrictions as the Mediterranean diet, which is 1,500-1800 calories per day for males and 1,200-1,400 calories for women, with an additional requirement of consuming 3 to 4 cups of green tea, 28g of walnuts, and 100g of Mankai shake, which is made with Mankai, an aquatic plant known for its high concentrations of protein, iron, vitamin B12, and flavonoids (1), (2), (3). Apart from meeting these dietary requirements, you also have to exercise for up to five days a week. However, there’s the big question – how different is the green Mediterranean diet from the traditional one? Well, the answers are in the section below.
The Green Mediterranean Diet Vs. The Standard Mediterranean Diet
There are a few factors that set the two diets apart and these have been explained below. The Mediterranean Diet This diet is based on the traditional eating habits of Mediterranean civilizations. It encourages the consumption of whole grains, herbs, beans, spices, nuts, fruits, vegetables, and olive oil. Seafood is on the menu about twice a week, along with moderate amounts of dairy, and poultry. It allows red meat once in a while and even allows for the enjoyment of up to one glass of red wine per day, although it doesn’t encourage non-drinkers to start. However, it does not include highly processed foods such as processed meat (5). So, for a healthy start, you can go with a Mediterranean diet breakfast, emphasizing fresh, nutrient-dense foods, and then explore more Mediterranean diets for lunch and dinner. The Green Mediterranean Diet This diet takes things a step further, eliminating red and processed meat and spotlighting plant-based foods. You will still find the classic Mediterranean staples like whole grains and fresh produce. However, what sets it apart from the traditional Mediterranean diet is that it emphasizes the intake of three components – Mankai duckweed, green tea, and walnuts. These additions are not random; they are chosen for their higher content of polyphenols, which have antioxidant properties and can boost health (1), ( 6). Since the diet amplifies on higher intake of plant-based antioxidants and proteins, it may benefit your health in many ways. Take a look at the section below.
Potential Benefits Of A Green Mediterranean Diet
Studies show that plant-based diets may significantly lower the risk of heart disease, and the risk of cardiovascular events, like heart attacks and strokes. Consuming nuts and olive oil, abundant in omega-3 fatty acids, helps lower bad LDL cholesterol and increase good HDL cholesterol (7). Plant-based diets that limit the intake of refined foods and animal products may help stabilize blood sugar levels, improve insulin sensitivity, and support healthy glucose metabolism(13). Therefore, the green Mediterranean diet may be beneficial in preventing the risk of type 2 diabetes and help reduce associated symptoms. The health advantages of following this diet are tempting, but is the green Mediterranean diet the right choice for you? Find out in the following section.
Is The Green Mediterranean Diet Plan A Healthy Choice For You?
The green Mediterranean diet certainly boasts a diverse range of nutrient-rich foods, covering all the essential food groups, which makes it a healthy choice for almost anyone. However, individuals who have eating disorders or nut allergies should avoid this diet, since it puts more emphasis on the consumption of nuts, especially walnuts. Additionally, it is essential to adopt a dietary pattern that aligns with your tastes, cultural traditions, and financial means. Moreover, it is recommended that you consult with a professional healthcare provider before making any changes to your diet. If you have decided to try this diet then scroll down to see how you should follow it.
How To Follow The Green Mediterranean Diet
Here’s a guide on how to embrace this dietary approach: You may try making slow changes to your existing diet and take one step at a time before completely switching to the green Mediterranean diet. However, there are certain dos and don’ts you need to stick to regarding your food choices. The following section briefly elaborates on what to eat and avoid. Take a look.
Green Mediterranean Diet: Foods To Eat And Avoid
Foods To Eat
The green Mediterranean diet offers a variety of nutrient-rich choices from all food groups, promoting a health-conscious approach to eating. Here’s a concise breakdown of the foods you can enjoy while following this diet:
Fruits And Vegetables These form the foundation of the green Mediterranean diet. Opt for vegetables like spinach, onion, and cauliflower, and include fruits such as avocado, lemon, and grapefruit. Grains Whole grains take center stage over refined ones. Embrace options like whole oats, whole-wheat bread, barley, bulgur, and millet. Protein The emphasis here is on lean protein sources and plant-based options, reducing red meat consumption. Your protein choices can include beans, peas, nuts, seeds, and the intriguing addition of duckweed (Mankai). Healthy Fats Healthy fats play a vital role in this diet. You may consume walnuts, almonds, olive oil, and olives.
Dairy While Greek yogurt, cheese, and milk are not excluded from this diet, enjoying these in moderation is recommended.
Foods To Avoid
This diet has its fair share of restrictions to optimize your health. Here’s a list of foods that you should exclude when following this diet:
Processed Fruits And Vegetables Steer clear of sugary jams, jellies, dried fruits with added sugar, and frozen vegetable mixes drowning in sauces. Refined Grains Avoid refined grains such as white flour, white bread, grits, white rice, pasta, crackers, and sugary boxed cereals. Red Meats And Processed Meats Keep beef, lamb, pork, and processed meats like hot dogs, luncheon meats, and bacon at bay. Processed Dairy Highly processed dairy items, including fruit-flavored yogurt, ice cream, processed cheese, and pudding, should be avoided to maintain the integrity of the diet. Saturated And Trans Fats Say no to fried foods, butter, lard, margarine, and shortening, which don’t align with the principles of this eating plan.
In the section below, there is also a sample diet chart that can help with your meal preparation with the foods that are allowed in this diet.
Green Mediterranean Diet Meal Plan
Day 1 Breakfast: 1 cup of banana yogurt Lunch: 1 bowl of Cannellini bean salad Dinner: 4 oz of baked cod with quinoa and spinach sauteed in olive oil Snacks: 1 seasonal fruit Day 2 Breakfast: 1 cup of Greek yogurt with granola and berries Lunch: 1 vegetable wrap Dinner: 1 spicy tomato-baked eggs Snacks: 1 cup of carrots and celery with hummus Day 3 Breakfast: 1 bowl of blueberry oats Lunch: 1 bowl of carrot, orange, and avocado salad Dinner: 1 cauliflower shwarma Snacks: A handful of nuts Day 4: Breakfast: 1 Mediterranean omelet Lunch: 1 bowl of Greek salad Dinner: 4 oz of Greek marinated chicken drumsticks with rice and broccoli Snacks: 1 bowl of roasted chickpeas Day 5: Breakfast: 1 bowl of tomato and watermelon salad Lunch: 1 bowl of Panzanella salad Dinner: 1 bowl of Mediterranean chicken, quinoa, and Greek salad Snacks: A handful of mixed nuts Day 6 Breakfast: 1 bowl of spicy lentil spinach soup Lunch: 1 cup of quinoa and stir-fried vegetables Dinner: 1 cup of tomato, feta & spinach-stuffed portobello mushrooms Snacks: 1 sliced cucumber with hummus Day 7 Breakfast: 1 bowl of Moroccan chickpea soup Lunch:1 bowl of spicy Mediterranean beet salad Dinner: 1 bowl of salmon with potatoes and corn salad Snacks: 1 bowl of fresh berries Additionally, add a high-protein shake and a cup of green tea to your meal plan, which you can have any time of the day. If you want some recipe ideas then we have added some mouth-watering ones in the section below.
Green Mediterranean Diet Recipes For Weight Loss
1. Tomato, Feta, And Spinach-Stuffed Portobello Mushrooms
These stuffed portobello mushrooms are infused with Mediterranean flavors, featuring a delightful mix of tomatoes, feta cheese, olives, spinach, and fresh oregano. This healthy recipe can be served as a satisfying side dish at dinner or lunch alongside fish or tofu. Ingredients
3 tablespoons of extra-virgin olive oil, divided 1 minced clove of garlic ½ teaspoon of ground pepper, divided ¼ teaspoon of salt 4 Portobello mushrooms (approximately 14 ounces), wiped clean with stems and gills removed 1 cup of chopped spinach ½ cup of quartered cherry tomatoes ⅓ cup of crumbled feta cheese 2 tablespoons of pitted and sliced Kalamata olives 1 tablespoon of chopped fresh oregano
How To Prepare
2. Raspberry And Spinach Egg Scramble
This speedy egg scramble, combined with wholesome bread, is a fantastic breakfast choice for those aiming to shed some weight. It unites protein-rich eggs and raspberries with satisfying whole-grain toast and nutrient-packed spinach. The protein and fiber content helps keep you full and energized throughout the morning. Ingredients
1 teaspoon of canola oil 1 ½ cups of baby spinach 2 large eggs, gently beaten A pinch of kosher salt A pinch of ground pepper 1 slice of whole-grain bread, toasted ½ cup of fresh raspberries
How To Prepare Limiting calorie intake is not enough to maintain weight, you also need to pay attention to physical activities. In the following section, we have discussed the importance of exercise.
The Role Of Exercise In The Green Mediterranean Diet
Exercise plays an important role in complementing the green Mediterranean diet. This diet, when combined with regular physical activity, enhances its benefits. Exercise helps maintain a healthy weight, improves cardiovascular health, and boosts overall well-being (1), (14). Regardless of dietary choices, it is recommended that adults should target 150 minutes of moderate-intensity (15). This diet may reap even better benefits when combined with exercise, but if you are wondering whether there are any possible side effects to this diet then check out the section below.
Are There Any Downsides To A Green Mediterranean Diet?
While the green Mediterranean diet offers many health benefits, it is important to note its deficits and challenges. This diet relies heavily on nuts like walnuts and legumes, which can be problematic for those with food allergies or intolerance issues to those ingredients. Therefore, it is key to check your compatibility with this diet. This often involves making adjustments in meal planning to meet your needs without compromising safety. Besides, as much as this diet focuses on whole foods and fresh produce that are protective against heart diseases and generally good for overall health, these ingredients can be expensive, making this diet difficult to follow for those who are on a tight budget. Is the green Mediterranean diet sustainable? The green Mediterranean diet also often includes green tea, which is rich in antioxidants that might interfere with certain medications. It contains compounds that can impact the absorption of certain medications, such as blood thinners (16). Therefore, people with underlying medical conditions, more so those on medication, should seek advice from a health professional before adding green tea to their regimen. The green Mediterranean diet offers a promising approach to a healthier lifestyle with numerous potential benefits. It focuses on plant-based foods, antioxidants, and nutrient-rich ingredients, making it a valuable option for those seeking heart health, weight management, and reduced cancer risk. However, individuals with allergies, budget constraints, or dietary preferences should carefully consider the diet’s limitations. Consulting with a healthcare provider before making significant dietary changes is advisable. Ultimately, the choice between the green Mediterranean diet and other dietary plans depends on individual preferences and health goals. Yes. The green Mediterranean diet is sustainable as it includes a wide range of food options. It emphasizes plant-based foods and local, seasonal ingredients, along with dairy, eggs, and poultry consumption in moderation. What role do leafy greens and vegetables play in the green Mediterranean diet? Leafy greens and vegetables are central to the green Mediterranean diet, as they provide vitamins, minerals, and fiber, and are crucial for maintaining healthy digestion and immunity. Can children and teenagers follow the green Mediterranean diet, or is it primarily for adults? Yes, the green Mediterranean diet is safe for children and teenagers to follow since it focuses more on the consumption of vegetables and fruits, which is essential for kids in their growing years. However, always consult a pediatrician before changing your kid’s diet. How can someone monitor their progress and health improvements on the green Mediterranean diet? You can check your progress after every 3 or 6 months of following the green Mediterranean diet. Check your blood cholesterol levels, weight, and blood glucose levels, and keep a note of them. You can also keep track of what you are eating in a day and stick to your health goals. However, be sure to consult a doctor for further guidance. How does the green Mediterranean diet address the environmental sustainability of food choices? The green Mediterranean diet includes a high consumption of vegetables and fruits and a moderate consumption of eggs, poultry, and dairy, which makes it nutritionally adequate and sustainable. Its predecessor, the Mediterranean diet has been recognized as the best example of a sustainable dietary pattern because it is plant-based, causes lower greenhouse gas emissions and lower water emissions than Western diets (17).
Illustration: Green Mediterranean Diet: Benefits And How It Works
Transform your lifestyle by opting plant-based diet and healthy eating habits. Check out this insightful video to learn about the Green Mediterranean diet and its long-term benefits.
