Green Mediterranean Diet: Benefits, Risks, Facts


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Green Mediterranean Diet

What Is the Green Mediterranean Diet And Should I Try It

The green Mediterranean diet is another popular standard Mediterranean diet. The only distinction between it and the traditional Mediterranean diet is that the green Mediterranean diet incorporates even more plant-based foods and less meat.

The diet allows greens of the Mediterranean diet, including fruits, vegetables, and other plant products. It has special additions not specific to other products, such as Green Tea. This version of the Med diet may be even healthier than the original due to the provided guidelines concerning certain foods. Below is all the information you need regarding a green Mediterranean diet.

Gut microbiome: what is the green Mediterranean diet?

Indeed, the green Mediterranean diet is a variation of the classical Mediterranean diet’s basic guidelines. The primary distinction is that the recommended quantities are higher for plant foods and very low or negligible for animal foods.

Foods To Eat

You could call any plant-forward Mediterranean diet “green. ” However, if you want to be official about it, you’ll need to add a few specific foods to your eating plan: So in delivering 1 it was stated that;

Green tea

Mankai duckweed– a plant that provides protein, fat, and polyphenols, which are antioxidants.


Researchers developed the extra ingredients to add in 2020 to cook these foods, having realized their positive impact on the Health of heart patients. They did research proving that the consumption of these supplements enhanced the cardiometabolic impact of the normal Med diet but the ‘green’ Med diet. 

Other foods you can expect to enjoy on the green version of the Mediterranean diet include ones in the traditional version, such as:

Fresh fruits and vegetables

Nuts and legumes

Table olive oil, herbs, and spices

Whole grains

Moreover, a green Mediterranean diet occasionally allows one to three servings of meat, fish, or eggs. Nevertheless, those protein-containing foods are often replaced by other foods such as tofu, beans, nuts, or quinoa.

Foods to Avoid

Certain foods, such as sweets, desserts, and butter, will be excluded from the diet while consuming it. The diet also presupposes the consumption of very low amounts of processed or red meat. 

Possible Advantages of a Green Mediterranean Diet

A new study exposes several pleasant but surprising effects linked to the green Mediterranean diet. For example, those who ate according to green Mediterranean standards had:

More significant reductions in WC have been found in men.

The presence of fewer inflamed cells to reflect through the levels of C-reactive protein

Reduced insulin resistance

However, this is not the end: the various signs of the ovary’s involvement also provide several advantages. Nevertheless, the green Mediterranean diet, in other ways, can also benefit your physical Health and the Health of the environment.

Therefore, if taken in the right proportions or as per the recommendations given by medical practitioners, they can help enhance heart health.

The scientists who created the green Mediterranean diet assumed that it would have heart health benefits. They found that those exposed to this eating plan for half a year had lower blood pressure and LDL cholesterol than the regular Mediterranean diet group.

Assists in cutting down on visceral fat.

Subsequently, another study was done building on the benefits of going green regarding visceral fat, and even more were revealed. There is the abdominal fat that is dangerous fat commonly referred to as visceral fat. According to comparative intervention research that investigated the dietary habits over 18 months, people who were put on the green Mediterranean diet regimen shed twice the amount of visceral fat than people on a regular Mediterranean diet.

Decreases the contribution per person to the general levels of Greenhouse Gas Emissions.

Compared to the traditional green Mediterranean diet, which is associated with advantages for bodily wellness, there is enduring power for planetary health. At a personal level, reducing the portions of meat one consumes will significantly impact greenhouse gas emissions. Lacto-ovo-vegetarians’ emissions fell by 35 percentage points when they changed their diets from omnivores.

Potential harms of the Green Mediterranean Diet

Essentially, a green Mediterranean diet seems to be good for almost anyone. However, one of the leading threats is the inability to consume all necessary nutrients.

The problem is that this diet may be low in essential components such as iron or calcium because meat and dairy products may be restricted or excluded. Iron is important for the production of hormones, growth, and development of cells. Calcium, for example, is necessary for muscular and blood vessel contraction and bone formation. 

Other Concerns

However, if you are straying into this territory for the first time, you may experience a few problems. “Some may get slightly intimidated switching completely at first as there is usually an increased amount of meal prepping and cooking when attempting a diet higher in plant foods,” dietitian Sarah Pflugradt, MS, RDN, CSCS, said in her interview with Health if she’s starting to baby steps and attempt short cuts like pre-washed greens, frozen vegetables, and seasoned rice.

An additional layer of complexity could be due to the scarcity of Mankai duckweed. Some markets online have it, but you will not find it in your local supermarket, and it is expensive.

Ashley Kitchens, MPH, RDN, plant-based registered dietitian and owner of Plant-Centered Nutrition, echoed what both doctors said to Health when she said there’s no need to freak out if Mankai isn’t available at the nearby store. “This means that consumers can get cardiometabolic value without eating 100 grams of Mankai duckweed daily,” Kitchens added. “Many other plant-based protein foods like tofu, tempeh, beans, lentils, and nuts are nutritionally rich. ”

Is the New Green Med Diet Right for You?

Perhaps it is time to try the green Mediterranean diet. Concerning the physical aspect, plant-based diets are recognized as providing specific health benefits, and the green Mediterranean diet does not prevent people from consuming many tasty and healthy products. It is always recommended to consult a healthcare provider or a registered dietitian to know if it suits you.

Pflugradt also touted the feature of the eating plan under consideration as being flexible, for the need to relinquish animal proteins entirely does not apply here, but only to limit them to some extent. Furthermore, if a green Mediterranean diet with extra components may be enjoyable for you, but you still need to agree with it, Kitchens has a workaround.

First of all, I would like to advise starting with the gross Mediterranean diet at first. Then if ever the situation gets good, and you feel healthy and willing to try the green Mediterranean diet, do so. A particular point to remember, which becomes problematic according to the so-called ‘rules’ of this diet, is the mandatory intake of walnuts and green tea and a Mankai duckweed shake daily, should you wish to give it a

A Quick Review

The green Mediterranean diet is almost the same as the traditional Mediterranean; however, you consume more plant products. The green version also separately highlights walnuts, green tea, and Mankai duckweed intake.

Conversely, the green Mediterranean diet has numerous and manifold positive consequences for users while the negative impacts are comparatively limited. If you plan to follow this diet, it would be better to seek advice from a healthcare provider or a registered dietitian.

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