Green mediterranean diet
Green Mediterranean Diet

Green Mediterranean Diet: Background, 5 Benefits, and Food List

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Green Mediterranean Diet: Background, Benefits, and Food List – The new version of the Mediterranean diet encourages the culprits to consume more plant-based protein.

The findings were later claimed to be healthier than the previously known “traditional” Mediterranean diet.

Yes, the Mediterranean diet is a diet adapted from the diet of the population living in the Mediterranean region.

Some research has proven that this diet is beneficial for the health of the body.

Well, this new version is referred to as the “green” Mediterranean diet, which replaces the minimum amount of red meat in the previous diet, with plant-based protein.

According to a study published in the journal Heart, plant-based protein has additional health benefits.

Green Mediterranean diet background

The main purpose of the green version of the Mediterranean diet is to maintain heart health, namely by increasing the intake of vegetable protein.

The study was conducted on 294 people.

Researchers revealed that people who consumed more plant-based protein and less red meat or poultry experienced improved cardiovascular and metabolic health.

The study was randomized with 294 participants who were older persons in the moderately obese category. Their activity patterns also include those that are not so active.

Most of the participants were men with an average age of 51. Participants were divided into three groups. 

New green Mediterranean diet benefits

Based on the research results as described above, respondents who applied the green version of the Mediterranean diet for six months showed some significant positive changes, such as:

Shrinkage of waist circumference up to 8.6 cm

Waist circumference shrank by an average of 8.6 centimeters between those on a green Mediterranean diet. Compare 6.8 centimeters for those on a Mediterranean diet and 4.3 centimeters for those on a healthy diet.

Decreased levels of bad cholesterol (LDL) by almost four percent

The green Mediterranean group also experienced the largest drop in LDL (bad) cholesterol with a nearly 4 percent reduction. The equivalent figure is almost 1 percent of those in this diet group and even less than that in the healthy diet group.

Decreased diastolic blood pressure.

Participants who followed a Mediterranean-based diet also reaped additional health benefits that included a decrease in diastolic blood pressure.

Other benefits

  • Weight loss up to 6.2 kg
  • Reduction in Fat Content

In addition, other benefits are also felt in the form of decreased insulin resistance (which is often a trigger for diabetes), recovery of inflammatory activity, to repair of arterial blood vessels.

All these benefits, whether directly or indirectly, can maintain the health of the heart organ in carrying out its functions. In addition to protein, the polyphenols found in most plant-based products are also responsible for the myriad of benefits above.

Green Mediterranean diet food list

The menu in the green version of the Mediterranean diet focuses on the content of polyphenols and vegetable proteins. Protein is an important component for nutritional fulfillment, because it can function to maintain muscle strength, provide a source of energy, and optimize cell performance.

Grains like whole grains and ryes, legumes, tea, and grapes are good sources of polyphenols and plant-based proteins. Whole soybeans such as tofu and tempeh can also be used as a menu for daily food.

To get balanced nutrition, animal protein can be added, but as much as possible not from red meat, but marine products. Fish contains many essential nutrients for the body, such as vitamins B12 and D, iron, and omega 3.

That’s a review of the green Mediterranean diet that is believed to be more healthy when compared to the original version. To keep the body in shape, balance it also with regular exercise.


Last Updated on October 25, 2021 Reviewed by Market Health Beauty Team


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