If you’re looking to significantly enhance your nutrition, you’ve likely come across the standard Mediterranean diet. It has been around since the 1960s and is praised by experts year after year for its primary health benefits such as disease prevention, weight loss, and longevity. But there’s a new version on the scene gaining popularity: the Green Mediterranean diet.
How is the Green Mediterranean Diet Different from the Original Version?
The main difference between the Green Mediterranean diet and the original Mediterranean diet is the emphasis on plant-based foods, according to Kim Shapira, a registered dietitian and founder of the Kim Shapira Method. “Both diets prioritize nuts, seeds, legumes, whole grains, fruits, and vegetables; however, the Green Mediterranean diet places greater emphasis on these foods,” she explains. “This diet encourages a high intake of leafy greens and cruciferous vegetables such as cauliflower, broccoli, kale, Brussels sprouts, cabbage, and bok choy.”
Another central difference between the two diets is the source of protein, according to Kristine Kirkpatrick, a registered dietitian in the Health and Preventive Medicine Department at Cleveland Clinic and co-author of Regenerative Health. The original diet allows for chicken and fish with minimal red meat, while the green version follows a more stringent vegetarian approach, she explains. Instead of animal proteins like red meat, chicken, turkey, and fish, the green version encourages the consumption of only plant-based proteins such as tofu, beans, lentils, tempeh, and chickpeas, according to Kimberly Gomer, a registered dietitian based in Miami specializing in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.
Another significant addition to the Green Mediterranean diet is the inclusion of seven walnut pieces daily (about one ounce), according to Gomer. However, it’s worth noting that research on the green diet has been partly funded by the California Walnut Commission, so there may be an element of bias, she adds.
The green version also encourages three to four cups of green tea, alongside a daily protein beverage made from 100 grams of the Mankai duckweed, according to Gomer. “Mankai is a favored food for ducks and fish; it’s a protein-rich plant that grows in water and is a member of the aquatic family,” she explains. “It’s known as a ‘supergreen’ due to its purported benefits in stabilizing blood sugar levels and improving heart health.”
How to Follow the Green Mediterranean Diet
Foods to include in the Green Mediterranean diet:
- Fruits
- Vegetables
- Whole grains such as oats, brown rice, buckwheat, and barley
- Healthy fats such as extra virgin olive oil, avocados, flaxseeds, beans, and tahini
- Plant-based proteins such as tofu, beans, chickpeas, tempeh, and peas
- Nuts
- Herbs
- Spices
- Mankai duckweed
- Green tea
- Low-fat dairy products in moderation
- Eggs, poultry, and seafood in moderation
Foods to avoid in the Green Mediterranean diet:
- Red meat
- Processed meats
- Sugary beverages such as soda, processed fruit juice, sweetened coffee, and sweet tea
- Processed snacks such as potato chips, crackers, cereals, and jelly
- Refined grains such as white bread, white rice, white flour pasta, canned grains, and couscous
- Sweets
- Saturated fats such as butter, bacon, and sausage
- Sugary yogurt
- Fast food or fried foods
Sample 7-Day Meal Plan for the Green Mediterranean Diet
Day 1:
- Breakfast: Yogurt parfait with layers of cottage cheese and plain Greek yogurt, topped with fruit and one ounce of walnuts. Green tea to drink.
- Lunch: Salad made with greens and vegetables, topped with grilled salmon and roasted sweet potatoes, with a side of fresh fruit. Green tea to drink.
- Snack:
Dinner: Mankai duckweed drink with nuts, seeds, and fruit. Green tea to drink.
Day 2:
- Breakfast: Oats with dried fruits and plain Greek yogurt. Green tea to drink.
- Lunch: Lentil or bean chili over brown rice with a side of steamed vegetables and fresh fruit. Green tea to drink.
- Dinner: Mankai duckweed drink with nuts, seeds, and fruit. Green tea to drink.
Day 3:
- Breakfast: Avocado toast on whole grain sprouted bread with a side of fruit. Green tea to drink.
- Lunch: Stir-fry broccoli, zucchini, carrots, and bok choy on a bed of brown rice or quinoa, with a piece of grilled chicken and a side of fresh fruit. Green tea to drink.
- Dinner: Mankai duckweed drink with nuts, seeds, and fruit. Green tea to drink.
Day 4:
- Breakfast: French toast made from whole grain bread and eggs in extra virgin olive oil, topped with fresh strawberries. Green tea to drink.
- Lunch: Sardines (or another fish if you’re not a fan of sardines) with mustard, carrots, peppers, and celery with hummus for dipping, and a side of fresh fruit. Green tea to drink.
- Dinner: Mankai duckweed drink with nuts, seeds, and fruit. Green tea to drink.
Day 5:
- Breakfast: Cottage cheese with nuts and fresh fruit. Green tea to drink.
- Lunch: Vegetable soup made with favorite vegetables in vegetable broth with fresh herbs, and a sandwich made from whole grain bread, hummus, avocado, and tomato. Green tea to drink.
- Dinner: Mankai duckweed drink with nuts, seeds, and fruit. Green tea to drink.
Day 6:
- Breakfast: Plain Greek yogurt with fresh fruit and nuts. Green tea to drink.
- Lunch: Tuna (either canned or fresh) on a bed of vegetables with roasted Brussels sprouts, zucchini, yellow squash, and sweet potatoes, with a side of fresh fruit. Green tea to drink.
- Dinner: Mankai duckweed drink with nuts, seeds, and fruit. Green tea to drink.
Day 7:
- Breakfast: Fresh fruit salad with cottage cheese. Green tea to drink.
- Lunch: Bean or lentil soup over a bed of whole grain pasta and steamed broccoli, with a side of fresh fruit. Green tea to drink.
- Dinner: Mankai duckweed drink with nuts, seeds, and fruit. Green tea to drink.
Benefits of the Sea Green Diet
Due to the focus on plants in the Sea Green Diet, you can expect some key health benefits, according to Shapira. “Plant foods are known for their high nutritional value as they are rich in vitamins, minerals, and fiber, and contain many phytochemicals that are linked to potential health benefits, including lowering the risk of certain types of cancers,” she explains.
Reducing red meat and processed foods can also lower saturated fat intake, reducing the risk of high cholesterol and heart disease, according to Shapira. In fact, one study found that the Sea Green Diet lowered “bad” cholesterol levels, blood pressure, inflammatory markers, and improved insulin resistance, according to Gomer. The same study also found a significant reduction in liver fat levels, which is closely associated with diabetes and poor metabolic health, she adds.
Another benefit? Research found that the Sea Green Diet showed remarkable results in reducing visceral fat (fat located within the abdominal cavity near organs), which is key to reducing the risk of heart problems and metabolic diseases, according to Kirkpatrick.
But wait… there’s more! Recent research from 2022 found that older adults who followed the Sea Green Diet experienced improved brain health and reduced age-related cognitive decline, according to Kirkpatrick. Thus, this reduces problems with thinking, memory, and performing daily tasks, according to the Cleveland Clinic.
Are
Can the green sea diet help with weight loss?
Yes. Since the green sea diet is rich in fruits, vegetables, and plant-based protein, and low in processed foods and sugar, it can assist you in weight loss, according to Kirkpatrick. In fact, a study found that people who followed the green sea diet lost 15 pounds after six months, while those who followed the Mediterranean diet lost 12 pounds in the same timeframe, as Gomer explains. The same study also reported that men who followed the green version lost more belly fat for a smaller waist circumference, she adds.
However, the key to any weight loss diet is sustainability and consistency, according to Shapira. If you can maintain the green sea diet as a lifestyle, rather than just a means to lose weight, you are more likely to be successful, she clarifies.
How should you exercise while following the green sea diet?
“Exercise is a lifestyle and should be practiced daily regardless of what you eat,” Shapira explains. Aim for at least 10,000 steps each day, she adds.
Ultimately, regular physical activity is an important lifestyle habit to reduce the risks of dementia, heart disease, fatty liver disease, and some types of cancer, according to Kirkpatrick. “There is no specific exercise regimen associated with the green sea diet, but I tell my patients to just move more and sit less,” she explains. “You don’t need to run a marathon, just walk.”
Resistance training is also crucial for reducing body fat and increasing muscle mass. Why? Studies suggest that strength-targeted exercises for at least three days a week have a significant impact on metabolism and the body’s ability to burn fat. Just note that because resistance training builds muscle, you may notice a slight change or even no overall change in weight according to the scale (if weight loss is your goal), even though you are losing fat.
Risks and drawbacks of the green sea diet
The green sea diet is generally safe for most people; however, inflexibility is a potential downside, according to Gomer. For example, if you choose to follow the precise guidelines, drinking Mankai duckweed syrup every day may be less than ideal, she explains. Not only can it be boring to drink the same thing, but depending on where you live, the water plant may be unavailable or particularly expensive, she adds.
You may also face the risk of nutritional deficiency if you are not careful, according to Shapira. For example, red meat is rich in iron, a critical nutrient that carries oxygen to your blood cells, she explains. Eliminating red meat completely would require you to eat iron-rich alternatives such as dark leafy greens, dates, pumpkin seeds, and quinoa to prevent iron deficiency, she adds.
You may also experience digestive issues due to the high amounts of legumes and vegetables that contain fiber, according to Gomer. Although they are healthy, consuming large amounts may lead to gas, bloating, and diarrhea.
On the whole, Kirkpatrick recommends speaking with a doctor or registered dietitian before making any major dietary changes to ensure it is a safe and healthy option for you.
Does
Should you try the Green Mediterranean diet?
If you are interested in a plant-based lifestyle, the Green Mediterranean diet is a great option, according to Gomer. Additionally, anyone interested in reducing the risk of chronic diseases, promoting weight loss, and increasing longevity can benefit from the Green diet, according to Kirkpatrick.
Just remember that the priority is to emphasize fruits and vegetables while reducing the consumption of red meat, sugar, and processed foods, according to Kirkpatrick. “If the diet works and fits your health goals, as well as personal, cultural, and religious considerations, the Green Mediterranean diet should not be viewed as a short-term solution but as a long-term approach to nutrition,” she explains.
In the end: the Green Mediterranean diet is a new and improved version of the Mediterranean diet (which is already great), but the new and enhanced concept is gaining popularity due to its major health benefits. If you are looking to reduce the risk of heart disease, promote weight loss, and improve overall well-being, it is worth exploring a plant-based lifestyle.
Source: https://www.aol.com/green-mediterranean-diet-plant-based-120000522.html
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