100 grams (g) of a Mankai duckweed shake (Not familiar with duckweed? It’s a type of protein-rich aquatic plant, per a December 2019 article in Clinical Nutrition.)Three to four cups of green teaOne ounce of walnuts (Disclosure: The research was partially funded by the California Walnuts Commission.)
Why make these changes? “The Mediterranean diet has proven benefits, but we thought it might be improved upon by adding more foods rich in polyphenols and further reducing red meat,” says Meir Stampfer, MD, DrPH, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health in Boston and an author on the Heart research. Based on prior clinical trials, researchers identified an X-factor in what made other diets especially healthy: antioxidant-rich plant compounds called polyphenols, says Heart study author Iris Shai, PhD, adjunct professor of nutrition at Harvard T.H. Chan School of Public Health in Boston. For that reason, in the green Mediterranean diet, there’s an emphasis on several high-polyphenol foods, including Mankai (duckweed), green tea, olive oil, almonds, red onion, and broccoli. Duckweed is particularly rich in protein, iron, and vitamin B12, which makes it a good meat substitute, she says. “The Mediterranean diet has always been held up as one of the healthiest plans we know of,” says Sharon Palmer, RDN, a plant-based dietitian based in Duarte, California, and an advisor for Oldways. She adds that it’s possible to follow the Mediterranean diet while incorporating other elements that are known to carry health benefits, like a regular intake of green tea. One important thing to remember: As the authors point out in the study, participants followed the diet for six months, a time period in which most dieters lose weight quickly. After that initial loss, dieters (on any diet) tend to slowly regain weight. Ideally, more research is needed to know the long-term weight loss potential of this diet. Other hallmarks of the diet include a serving of walnuts daily and three to four cups of green tea. And of course, the usual Mediterranean diet staples — whole grains, fresh produce, olive oil — should be included, too.
Eat
Green teaWaterMankai (duckweed), or plant-based protein powderNonstarchy vegetables, such as broccoli, green beans, cauliflower, and onionsLeafy greensTomatoesFruitEggsCottage cheeseYogurtAlmondsWalnutsOlive oilTahiniHerbsSpicesFish and poultry (in limited amounts)
Avoid
Red meatProcessed meatHighly processed foods (snack foods like chips, crackers, and cereals)DessertsSoda and other sweetened beverages
Day 1
Breakfast A cup of cottage cheese, and an omelet with herbs, along with a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch A plate of fish with olive oil, a salad with red onion and vinaigrette, and a side of green beans Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 2
Breakfast A cup of yogurt, a plate of shakshuka (eggs cooked in tomato sauce), and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch A chicken breast, a green salad, and a side of cauliflower Snack A small tuna salad and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 3
Breakfast A side of tuna salad, an omelet, and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch A chicken breast, a green salad, and a side of broccoli Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 4
Breakfast A cup of cottage cheese, and an omelet with herbs, and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch Baked fish with olive oil, a green salad, and a side of cauliflower Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 5
Breakfast A cup of cottage cheese, a bowl of shakshuka (eggs cooked in tomato sauce), and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch Baked fish with olive oil, a green salad, and a side of green beans Snack A serving of tuna salad and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 6
Breakfast A serving of tuna salad, whole-wheat pita bread, and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch A grilled chicken breast served with a green salad and broccoli Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 7
Breakfast A cup of low-fat Greek yogurt, scrambled eggs, and a cup of green tea with cinnamon Snack Green tea with cinnamon Lunch Baked fish with olive oil, a green side salad, and roasted cauliflower Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea Eventually, participants worked up to 45 to 60 minutes of aerobic exercise three to four times per week, as well as once-a-week strength training comprised of two sets of weighted exercises like squats and pushups. RELATED: 10 Amazing Benefits of Exercise
Pros
One big pro in the green Mediterranean diet is the overall move toward eating more plant-based meals. “The traditional Mediterranean diet has always used plant proteins,” such as beans, nuts, and seeds, says Palmer. Though, as the name implies and as already described, the green Mediterranean diet takes this approach to protein intake up a notch. Plant-based foods have long been credited with some of the health benefits of this plan, and by limiting or phasing out the animal proteins you eat in particular, you will need to naturally begin incorporating even more of these healthy plant proteins in your diet.
Cons
One possible drawback of the green Mediterranean diet? If you choose to follow it exactly as participants in the Heart study did, it’s not as flexible as the traditional Mediterranean diet. You’re largely following a set plan that has a specific calorie and carb allotment, as well as a high-protein quota to reach. Rather than choosing your dinner, for instance, you would have a duckweed shake. This aspect of the eating plan could be a pro or a con: You might find that you thrive following this diet, thanks to its structure, or you may find that it’s not right for you because of food preferences, eating style, or availability of specialty ingredients (like Mankai).
Making a switch to duckweed (from either meat or plant-based protein sources) may be difficult for some people. The study provided Mankai as fresh, frozen cubes to turn into a shake, but this can be a tough ingredient to access. It’s possible to instead use a plant-based protein powder as a replacement for red meat in the diet, “but I doubt they would achieve all of the benefits we found without the polyphenols [from the duckweed],” says Stamfer. In the future, other green plant-based proteins may be looked at in the context of this diet, adds Dr. Shai. It’s important to consult your healthcare provider before you make any major diet changes, says Kelly Kennedy, RDN, staff nutritionist at Everyday Health. She also points out that this diet may not be suitable for those with a history of eating disorders.
Potential Short-Term Benefits
Weight Loss For short-term benefits, the green Mediterranean diet was shown to help promote weight loss (about 14 lbs) over six months. It was also linked to a reduction in belly fat for men.Better Mood The study that looked at the Green Mediterranean Diet did not analyze mood changes. However, an October 2019 PLoS One study on young adults with moderate depression found that after just three weeks of following a healthy eating diet with Mediterranean features (like foods containing omega-3 fatty acids or spices like turmeric or cinnamon), participants reported lower symptoms of depression compared with the control group.It may be that the diet helps reduce inflammation, which is one factor in mental health conditions like depression, but the authors did not determine the mechanism behind the mood boost.
Potential Long-Term Benefits
Lower Heart Disease Risk If you were to stick with this plan for the long haul, you may notice a reduction in blood pressure, cholesterol, and inflammation, all of which may help reduce the risk of heart disease in the future.Reduced Risk of Diabetes Compared with the control group (who were given healthy diet guidance), the group following a green Mediterranean diet had lower insulin levels, and fasting blood sugar levels decreased in all groups in the study. (Consuming green tea and Mankai have both been shown to benefit glucose levels.) Following a diet that leads to better blood sugar control may help you decrease your risk of developing diabetes.Better Sleep Though the study did not look at measures of sleep, recent research suggests that traditional Mediterranean diets could also help in this area. A study of 432 women, published in Nutrients in September 2020, found that participants who followed the Mediterranean diet more closely had better sleep quality, more efficient sleep, and fewer sleep disturbances after one year compared with people who did not comply with the eating pattern.The researchers suggest that plant-based eating patterns (with an emphasis on fruits and vegetables) may promote restful sleep.
However, unlike stricter diets such as the keto diet or the paleo diet, the green Mediterranean diet does not need to be an all-or-nothing eating plan. You can certainly take elements of the green Mediterranean diet and apply them to a traditional Mediterranean diet, which could help you stick with it more easily while still reaping some of the health benefits. “This research supports the [existing] Mediterranean diet, but highlights foods like leafy greens,” says Palmer, adding “Sometimes you don’t have to follow a prescription but stick with the basics.” For example, start drinking green tea, make nuts a daily snack, or just focus on getting in more greens and cutting out meat and animal products wherever possible. Simply put: Adding healthy choices to a diet that’s already known to be healthy is likely to enhance its benefits. The Mediterranean diet is a sustainable long-term diet with proven health benefits — whether you embrace it as is, or lean into its “green” twist. As Shai notes, “people first need to love what they eat, feel comfortable with this green lifestyle, and be sensitive to their personal response.”
title: “What Is The Green Mediterranean Diet And Should You Try It " ShowToc: true date: “2022-12-15” author: “Thaddeus Thomas”
100 grams (g) of a Mankai duckweed shake (Not familiar with duckweed? It’s a type of protein-rich aquatic plant, per a December 2019 article in Clinical Nutrition.)Three to four cups of green teaOne ounce of walnuts (Disclosure: The research was partially funded by the California Walnuts Commission.)
Why make these changes? “The Mediterranean diet has proven benefits, but we thought it might be improved upon by adding more foods rich in polyphenols and further reducing red meat,” says Meir Stampfer, MD, DrPH, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health in Boston and an author on the Heart research. Based on prior clinical trials, researchers identified an X-factor in what made other diets especially healthy: antioxidant-rich plant compounds called polyphenols, says Heart study author Iris Shai, PhD, adjunct professor of nutrition at Harvard T.H. Chan School of Public Health in Boston. For that reason, in the green Mediterranean diet, there’s an emphasis on several high-polyphenol foods, including Mankai (duckweed), green tea, olive oil, almonds, red onion, and broccoli. Duckweed is particularly rich in protein, iron, and vitamin B12, which makes it a good meat substitute, she says. “The Mediterranean diet has always been held up as one of the healthiest plans we know of,” says Sharon Palmer, RDN, a plant-based dietitian based in Duarte, California, and an advisor for Oldways. She adds that it’s possible to follow the Mediterranean diet while incorporating other elements that are known to carry health benefits, like a regular intake of green tea. One important thing to remember: As the authors point out in the study, participants followed the diet for six months, a time period in which most dieters lose weight quickly. After that initial loss, dieters (on any diet) tend to slowly regain weight. Ideally, more research is needed to know the long-term weight loss potential of this diet. Other hallmarks of the diet include a serving of walnuts daily and three to four cups of green tea. And of course, the usual Mediterranean diet staples — whole grains, fresh produce, olive oil — should be included, too.
Eat
Green teaWaterMankai (duckweed), or plant-based protein powderNonstarchy vegetables, such as broccoli, green beans, cauliflower, and onionsLeafy greensTomatoesFruitEggsCottage cheeseYogurtAlmondsWalnutsOlive oilTahiniHerbsSpicesFish and poultry (in limited amounts)
Avoid
Red meatProcessed meatHighly processed foods (snack foods like chips, crackers, and cereals)DessertsSoda and other sweetened beverages
Day 1
Breakfast A cup of cottage cheese, and an omelet with herbs, along with a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch A plate of fish with olive oil, a salad with red onion and vinaigrette, and a side of green beans Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 2
Breakfast A cup of yogurt, a plate of shakshuka (eggs cooked in tomato sauce), and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch A chicken breast, a green salad, and a side of cauliflower Snack A small tuna salad and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 3
Breakfast A side of tuna salad, an omelet, and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch A chicken breast, a green salad, and a side of broccoli Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 4
Breakfast A cup of cottage cheese, and an omelet with herbs, and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch Baked fish with olive oil, a green salad, and a side of cauliflower Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 5
Breakfast A cup of cottage cheese, a bowl of shakshuka (eggs cooked in tomato sauce), and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch Baked fish with olive oil, a green salad, and a side of green beans Snack A serving of tuna salad and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 6
Breakfast A serving of tuna salad, whole-wheat pita bread, and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch A grilled chicken breast served with a green salad and broccoli Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 7
Breakfast A cup of low-fat Greek yogurt, scrambled eggs, and a cup of green tea with cinnamon Snack Green tea with cinnamon Lunch Baked fish with olive oil, a green side salad, and roasted cauliflower Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea Eventually, participants worked up to 45 to 60 minutes of aerobic exercise three to four times per week, as well as once-a-week strength training comprised of two sets of weighted exercises like squats and pushups. RELATED: 10 Amazing Benefits of Exercise
Pros
One big pro in the green Mediterranean diet is the overall move toward eating more plant-based meals. “The traditional Mediterranean diet has always used plant proteins,” such as beans, nuts, and seeds, says Palmer. Though, as the name implies and as already described, the green Mediterranean diet takes this approach to protein intake up a notch. Plant-based foods have long been credited with some of the health benefits of this plan, and by limiting or phasing out the animal proteins you eat in particular, you will need to naturally begin incorporating even more of these healthy plant proteins in your diet.
Cons
One possible drawback of the green Mediterranean diet? If you choose to follow it exactly as participants in the Heart study did, it’s not as flexible as the traditional Mediterranean diet. You’re largely following a set plan that has a specific calorie and carb allotment, as well as a high-protein quota to reach. Rather than choosing your dinner, for instance, you would have a duckweed shake. This aspect of the eating plan could be a pro or a con: You might find that you thrive following this diet, thanks to its structure, or you may find that it’s not right for you because of food preferences, eating style, or availability of specialty ingredients (like Mankai).
Making a switch to duckweed (from either meat or plant-based protein sources) may be difficult for some people. The study provided Mankai as fresh, frozen cubes to turn into a shake, but this can be a tough ingredient to access. It’s possible to instead use a plant-based protein powder as a replacement for red meat in the diet, “but I doubt they would achieve all of the benefits we found without the polyphenols [from the duckweed],” says Stamfer. In the future, other green plant-based proteins may be looked at in the context of this diet, adds Dr. Shai. It’s important to consult your healthcare provider before you make any major diet changes, says Kelly Kennedy, RDN, staff nutritionist at Everyday Health. She also points out that this diet may not be suitable for those with a history of eating disorders.
Potential Short-Term Benefits
Weight Loss For short-term benefits, the green Mediterranean diet was shown to help promote weight loss (about 14 lbs) over six months. It was also linked to a reduction in belly fat for men.Better Mood The study that looked at the Green Mediterranean Diet did not analyze mood changes. However, an October 2019 PLoS One study on young adults with moderate depression found that after just three weeks of following a healthy eating diet with Mediterranean features (like foods containing omega-3 fatty acids or spices like turmeric or cinnamon), participants reported lower symptoms of depression compared with the control group.It may be that the diet helps reduce inflammation, which is one factor in mental health conditions like depression, but the authors did not determine the mechanism behind the mood boost.
Potential Long-Term Benefits
Lower Heart Disease Risk If you were to stick with this plan for the long haul, you may notice a reduction in blood pressure, cholesterol, and inflammation, all of which may help reduce the risk of heart disease in the future.Reduced Risk of Diabetes Compared with the control group (who were given healthy diet guidance), the group following a green Mediterranean diet had lower insulin levels, and fasting blood sugar levels decreased in all groups in the study. (Consuming green tea and Mankai have both been shown to benefit glucose levels.) Following a diet that leads to better blood sugar control may help you decrease your risk of developing diabetes.Better Sleep Though the study did not look at measures of sleep, recent research suggests that traditional Mediterranean diets could also help in this area. A study of 432 women, published in Nutrients in September 2020, found that participants who followed the Mediterranean diet more closely had better sleep quality, more efficient sleep, and fewer sleep disturbances after one year compared with people who did not comply with the eating pattern.The researchers suggest that plant-based eating patterns (with an emphasis on fruits and vegetables) may promote restful sleep.
However, unlike stricter diets such as the keto diet or the paleo diet, the green Mediterranean diet does not need to be an all-or-nothing eating plan. You can certainly take elements of the green Mediterranean diet and apply them to a traditional Mediterranean diet, which could help you stick with it more easily while still reaping some of the health benefits. “This research supports the [existing] Mediterranean diet, but highlights foods like leafy greens,” says Palmer, adding “Sometimes you don’t have to follow a prescription but stick with the basics.” For example, start drinking green tea, make nuts a daily snack, or just focus on getting in more greens and cutting out meat and animal products wherever possible. Simply put: Adding healthy choices to a diet that’s already known to be healthy is likely to enhance its benefits. The Mediterranean diet is a sustainable long-term diet with proven health benefits — whether you embrace it as is, or lean into its “green” twist. As Shai notes, “people first need to love what they eat, feel comfortable with this green lifestyle, and be sensitive to their personal response.”
