Pros And Cons Of The Green Mediterranean Diet

Mediterranean diet is one of the healthiest and most popular in the world. Recently, a study published in Heart magazine shared a  new version with more benefits than the traditional one. It is called the green Mediterranean diet, which improves some health indicators by incorporating more antioxidants and replacing red meat with vegetable proteins.

In particular, it continues to be based on foods such as whole grains, fruits, vegetables, legumes, herbs, nuts and olive oil. However, it has three main components, which we will discuss in detail later.

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What is the green Mediterranean diet?

The green Mediterranean diet is a more organic version than the traditional one, as it is richer in green vegetables and does not contain red meat or its derivatives. It was studied in an obese population group. The aim was to control that eating more polyphenols and eating less animal protein has a positive effect on health.

This diet contains fewer calories and carbohydrates, but more protein. According to Heart magazine , it ranges from 1,500 to 1,800 calories for men and 1,200 to 1,400 calories for women. In total, there were about 40 grams of carbohydrates and 100 grams of protein.

Some authors have pointed out that polyphenols are the main source of antioxidants in green vegetables. For this reason, this diet contains three essential components, which are:

• Duck food or Mankai. According to the journal Clinical Nutrition , it is a substitute for animal protein. It also has polyphenols, vitamin B12 and minerals.
• Green tea. Known for its abundance of polyphenols and other antioxidants.
• Nuts. They provide healthy fats, proteins and antioxidants.

Food in the green Mediterranean diet

The characteristic ingredient in the green Mediterranean diet is 100 grams of duck food or Mankai in a smoothie daily. 30 grams of walnuts and up to 3 cups of green tea a day are also recommended.

Of course, you can replace duck food with other sources of plant protein. For example, you can use legumes, soy derivatives like tempeh or tofu or seeds. In addition, you can try these other options:

• Hummus.
• Falafel.
• Bean-based pasta.
• Lenses.
• Quinoa.
• Wholemeal spit.
• Nutritional yeast.

These foods provide healthy fats, antioxidants, dietary fiber, vitamins and minerals. In its strictest form, it does not contain animal proteins. However, those who are a little more flexible can add fish and poultry.

Other foods you can eat are:

• Green vegetables.
• Tomatoes.
• Red onion.
• Fruits.
• Egg.
• Curd.
• Yogurt.
• Olive oil.
• Herbs.
• Tahini.
• Spices.

Benefits of the green Mediterranean diet

A recent study in the journal Heart revealed the benefits of this diet plan for overall health. In addition, it even suggests that it outweighs the positive effects of the traditional Mediterranean diet.

More specifically, 294 people with moderate obesity participated, who were divided into three groups. The first was the control group, who had a healthy diet. There was also one group that followed the traditional Mediterranean diet and another that followed the green Mediterranean diet. All groups adhered to calorie restrictions and exercise.

After 6 months, they assessed weight loss as well as risk of cardiovascular disease and metabolic diseases. Participants who followed the green Mediterranean diet lost 5.6 kg. The persons who ate the traditional one lost 4.9 kg and the control group lost only 1.3 kg.

The people who followed the green Mediterranean diet , lost more belly fat than those who followed the traditional. A symposium on obesity discusses the relationship between excess belly fat and the risk of heart disease, stroke and type 2 diabetes.

There was a 4% decrease in “bad” cholesterol or LDL compared to 1% for those on the traditional diet. The control group reduced it by almost 0.2 milligrams / milliliter.

Other risk factors for cardiovascular disease and metabolic diseases were improved among those who ate the green Mediterranean diet. A decrease in blood pressure and C-reactive protein was also observed, which is associated with inflammatory disorders.

These results showed an almost double decrease in Framingham’s 10-year risk score. This calculation predicts the likelihood of serious heart disease over the next decade.

Possible disadvantages

It seems difficult to find any disadvantages of the green Mediterranean diet. Still, it is important to consider certain aspects before following this type of diet. For example, it is a model that follows a set calorie, carbohydrate and protein plan that makes it less flexible compared to the traditional Mediterranean diet.

On the other hand, duck food is a special ingredient that is not available everywhere. Because of this, you eat fewer polyphenols if you replace it with another vegetable protein source.

Some people tend to replace smoothie with duck food for dinner or one of the other main meals. This is another drawback as it tends to affect food preferences and eating style.

Contact a nutritionist

There is no doubt about the benefits that the green Mediterranean diet offers in promoting well-being. Despite this, it is best to consult a nutritionist before starting to follow this diet plan. They can help you determine how advisable it is to follow this type of diet.

Finally, do not forget that everyone has different nutritional needs based on age, health status and other factors. So use your best judgment, no matter how healthy a particular diet may be.