Rich in fiber, pigments, omega-3 fats, and whole grains, the Mediterranean diet has been shown by hundreds, if not thousands, of studies to be good for your brain, heart , gut , and longevity. No wonder it’s been named the healthiest diet overall for 2022, according to US News & World Report .
But what if a few tiny tweaks to your plan could make you and Mother Nature better? That’s what proponents of a “green” Mediterranean diet, including avoiding all meat and leaning towards a more green diet, believe their new diet can do.
According to a 57/2021 study in the journal Nature , animal-based foods account for about 29 percent of total global greenhouse gas emissions, while plant-based foods account for about 76 percent. If everyone decided to be vegan tomorrow, the amount of farmland needed to feed the world would be reduced by about 10 percent, according to a May 2018 study in the journal Science .
“Eliminating meat intake – beef, pork, lamb – is by far the most important way to reduce the carbon footprint of a diet. Meat’s contribution to greenhouse gas emissions is huge compared to other foods,”
What is the Green Mediterranean Diet? How does it compare to the classic Mediterranean diet?
The Traditional Mediterranean Diet Promotes Through…
- Lots of: Fruits and vegetables, whole grains, and healthy fats from nuts, seeds, and olive oil
- In moderation: dairy products, fish, red wine
- Small amounts: red meat and eggs (less than the standard American diet ), processed foods, refined grains, added sugars
The resulting combo platter is rich in polyphenols, heart-healthy unsaturated fats, and fiber, which can help lower bad cholesterol, improve insulin sensitivity, and reduce chronic inflammation .
To study this, the researchers used 294 people with an average age of 51 (at the start of the trial) and abdominal obesity who started one of three diets:
- Overall “healthy eating”
- Calorie-restricted classic Mediterranean diet including less red meat and 28 grams of walnuts per day* (1/4 cup)
- A calorie-restricted green Mediterranean diet consisting of 28 grams of walnuts (3/4 cup), 100 to <> cups of green tea and <> grams of Mankai duckweed shake per day – and no red or processed meat and little poultry (if available talk)
*Walnuts are the only tree nut that is an “excellent source” of the plant-based omega-3 essential fatty acid alpha -linolenic acid (ALA) .
** Mankai is a tiny vegetable that is often sold in supplement form because of its ability to replace all the essential amino acids and vitamin B12 found in meat. The researchers acknowledge that Mankai was just a test, and that other plant proteins like these top vegan protein sources could also work. “You can easily get all the protein you need without eating any meat or any animal products,” Stampfer added in Medical News Today .
What Are the Benefits of a Green Mediterranean Diet?
After 6 months , both Mediterranean diets resulted in greater weight loss and greater metabolic victories than standard “healthy eating” recommendations. The green Mediterranean diet, in particular, was associated with the greatest reductions in waist circumference and other biomarkers of heart disease risk, including lower blood pressure, lower bad cholesterol, better insulin sensitivity and less chronic inflammation.
A follow-up study determined that the green Mediterranean diet can also help people lose fat in their livers—a very important factor for all, but especially for the 25 percent of people with non-alcoholic fatty liver disease, which The disease may progress to cirrhosis and liver failure.
In another study looking at the possible brain benefits of going green, researchers found that both types of Mediterranean menu slowed the shrinkage of the hippocampus, the part of the brain that influences our ability to learn and remember. A green Mediterranean diet appears to offer the highest protection against brain shrinkage. Over time, this could mean a lower risk of dementia .
Eating less red and processed meat and more polyphenols may be behind the extra benefits of going green, the researchers believe .
the bottom line
Our on-staff nutritionist is an ardent supporter of any Mediterranean style of eating , so if you’re interested in lower ecological impact and possibly more brain, heart and overall health benefits, then consider giving the Greens Mediterranean menu a try of course you won’t have what a bad. Having said that, one of the key components of the Mediterranean diet is how easy it is to follow. So if you find yourself struggling with less meat, don’t feel like you need to give it up entirely. Simply eating less can also have potential benefits.
Since iron, vitamin B12, vitamin D, calcium, and other vitamins and minerals are often a part of our diets thanks to meat and dairy products, when you start an almost or completely vegan diet, talk to a nutritionist and you It’s important to collaborate with doctors of the Green Mediterranean Diet. It’s possible to meet your nutritional needs without supplementation, but it takes some planning and savvy menu strategy.
It’s also important to note: While many plants are easier on the planet to produce than animal foods, not all plant foods are ultra-green. For example, certain nuts and avocados require a fair amount of water to produce.
