Green Mediterranean Diet: an overview

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What is it?

The green Mediterranean diet is a variation of the traditional Mediterranean diet that emphasizes the consumption of plant-based foods, such as fruits, vegetables, whole grains, legumes, and nuts, and limits the consumption of animal-based foods, such as meat, dairy, and eggs.

The green Mediterranean diet is based on the principles of the traditional Mediterranean diet, which is characterized by an emphasis on whole, unprocessed foods and the use of olive oil as the primary source of fat. However, the green Mediterranean diet puts a greater emphasis on plant-based foods and limits the intake of animal-based foods.

To follow the green Mediterranean diet, it’s important to focus on whole, unprocessed plant-based foods and to limit your intake of processed and refined foods. It’s also important to incorporate physical activity into your daily routine and to enjoy your meals with family and friends.

History

The concept of the Green Mediterranean diet emerged as researchers sought to further enhance the health benefits of the traditional Mediterranean diet by placing greater emphasis on leafy green vegetables and their unique nutritional properties. Leafy greens, such as kale, spinach, and collard greens, are particularly rich in vitamins, minerals, fiber, and antioxidants, which are known to support overall health and reduce the risk of chronic diseases.

While the Green Mediterranean diet may not have a long historical background like the traditional Mediterranean diet, it represents a modern interpretation of the Mediterranean lifestyle, incorporating the latest scientific evidence on the benefits of plant-based nutrition.

Health benefits

The green Mediterranean diet is often considered to be a healthier and more sustainable version of the traditional Mediterranean diet because it is rich in polyphenols and has a lower environmental impact. Some of the researched health benefits specifically related to the green Mediterranean diet include:

Improved cardiovascular health: The green Mediterranean diet is rich in antioxidants, fiber, and anti-inflammatory compounds, which can help to lower blood pressure and improve cholesterol levels, thus reducing the risk of heart disease.
Better blood sugar control: Studies have shown that increasing intake of green leafy vegetables may have a beneficial effect on blood sugar control, which can be helpful for people with diabetes or at risk of developing diabetes.
Anti-cancer properties: Some studies have found that a diet high in leafy green vegetables may be associated with a reduced risk of certain types of cancer, such as colon and breast cancer.
Improved weight management: Green Mediterranean diet is rich in fiber and low in calories, which can help with weight management and weight loss.
Reduced risk of age-related chronic diseases: A diet high in leafy green vegetables and other plant-based foods may help to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer which are common in older age.

Green Mediterranean diet

Foods to have

On the green Mediterranean diet, some of the foods that are typically eaten include:

Leafy green vegetables: Kale, spinach, broccoli, collard greens, and other leafy greens are an important part of the green Mediterranean diet. These vegetables are rich in nutrients and antioxidants, and can be eaten raw, cooked, or in the form of smoothies or juices.
Berries: Berries, such as strawberries, raspberries, and blueberries, are rich in antioxidants and other plant compounds that may have health benefits. They can be eaten fresh, frozen, or dried, and can be incorporated into a variety of dishes, including smoothies, oatmeal, and yogurt.
Nuts and seeds: Nuts and seeds, such as almonds, walnuts, chia seeds, and flax seeds, are a good source of healthy fats, protein, and other nutrients. They can be eaten as a snack, added to salads, or used as a topping for oatmeal or yogurt.
Whole grains: Whole grains, such as quinoa, brown rice, and whole grain bread and pasta, are a good source of fiber and other nutrients. They can be incorporated into a variety of dishes, such as salads, soups, and grain bowls.
Legumes: Legumes, such as beans, lentils, and chickpeas, are a good source of protein, fiber, and other nutrients. They can be eaten on their own, added to soups and stews, or used as a base for vegetarian burgers and other dishes.
Fruits: Fruits, such as apples, oranges, and bananas, are a good source of fiber, vitamins, and minerals. They can be eaten on their own, added to smoothies, or used as a topping for oatmeal or yogurt.
Fish and seafood: Fish and seafood, such as salmon, tuna, and shrimp, are a good source of protein and omega-3 fatty acids. They can be eaten grilled, baked, or in the form of soups and stews.

Overall, the green Mediterranean diet is based on a variety of plant-based foods that are rich in nutrients and antioxidants, as well as moderate amounts of fish and seafood. It is a healthy and delicious way to eat that can provide a number of health benefits.

Supplements

Some studies also specifically used some supplemental foods to increase the amount of polyphenols consumed. While it’s probably not necessary to add these to the green Mediterranean diet, they are worth noting:

100 grams (g) of a Mankai duckweed shake
Three to four cups of green tea
One ounce of walnuts (Disclosure: The research was partially funded by the California Walnuts Commission)

Foods to avoid

Foods to avoid specifically on the green Mediterranean diet include:

Processed foods: Avoid foods that are high in added sugars, saturated and trans fats, and preservatives. This includes processed snacks, fast foods, and frozen meals.
High-fat meats: Avoid red meats, processed meats, and meat products that are high in saturated fats, such as sausages, bacon, and deli meats. Instead, opt for lean proteins such as fish, chicken, and legumes.
Dairy products: Avoid high-fat dairy products like whole milk, cream, and cheese. Instead, opt for low-fat or non-fat dairy products, or plant-based alternatives like soy or almond milk.
Sweets and desserts: Avoid desserts and sweets that are high in added sugars, such as cakes, cookies, and candy. Instead, opt for fresh fruits, nuts, and dark chocolate as occasional treats.
Fried foods: Avoid deep-fried foods, which are high in calories and unhealthy fats. Instead, opt for baking, grilling, or sautéing.
Processed greens: Avoid processed greens like canned spinach, frozen spinach, and spinach in creamed soups and dips. These foods often have added ingredients that may decrease the health benefits and increase the calorie content.
Refined grains: Avoid foods that are low in nutrients, such as white bread, pasta, and other refined grains, which are low in fiber and nutrients. Instead, opt for whole wheat, quinoa, and other whole grains.

Example 7 day diet plan

Here is an example 7 day dietary plan that follows the principles of the green Mediterranean diet:

Day 1:

Breakfast: Spinach and feta omelet with a side of sliced tomatoes
Lunch: Quinoa salad with mixed greens, cherry tomatoes, cucumbers, chickpeas, and grilled shrimp, dressed with lemon vinaigrette
Dinner: Grilled salmon with roasted vegetables (broccoli, bell peppers, and zucchini) and a side of whole grain couscous

Day 2:

Breakfast: Greek yogurt topped with fresh berries, a sprinkle of chia seeds, and a drizzle of honey
Lunch: Mediterranean salad with mixed greens, olives, cherry tomatoes, cucumbers, feta cheese, grilled chicken, and a small portion of grilled tuna, dressed with olive oil and balsamic vinegar
Dinner: Baked cod with a side of roasted sweet potatoes and steamed asparagus

Day 3:

Breakfast: Green smoothie made with spinach, banana, almond milk, and a spoonful of almond butter
Lunch: Lentil soup with a side of mixed green salad topped with diced avocado, lemon-tahini dressing, and walnuts
Dinner: Grilled chicken breast with a side of quinoa pilaf and grilled shrimp skewers, served with roasted Brussels sprouts

Day 4:

Breakfast: Whole grain toast topped with mashed avocado, cherry tomatoes, and a sprinkle of feta cheese
Lunch: Mediterranean-style wrap with whole wheat tortilla, grilled vegetables (eggplant, bell peppers, and zucchini), hummus, grilled chicken, and a small portion of grilled salmon, with a side of mixed greens
Dinner: Baked falafel served with a Greek salad (cucumbers, tomatoes, red onions, and kalamata olives), tzatziki sauce, and grilled shrimp skewers

Day 5:

Breakfast: Oatmeal cooked with almond milk, topped with walnuts, fresh berries, and a drizzle of honey
Lunch: Quinoa-stuffed bell peppers with a side of mixed green salad dressed with lemon-herb vinaigrette, and a small portion of seared scallops
Dinner: Grilled shrimp skewers with a side of whole wheat couscous, grilled asparagus, and a small portion of baked salmon

Day 6:

Breakfast: Vegetable frittata with spinach, tomatoes, bell peppers, feta cheese, and a small portion of smoked salmon
Lunch: Chickpea and vegetable stir-fry with brown rice, and a small portion of sautéed shrimp
Dinner: Baked Mediterranean-style chicken with roasted vegetables (eggplant, bell peppers, and red onions), a side of whole grain bread, and a small portion of grilled tuna

Day 7:

Breakfast: Greek yogurt parfait layered with granola, fresh berries, a drizzle of honey, and a small portion of mixed seafood (shrimp, crab, and calamari)
Lunch: Spinach salad with grilled chicken, sliced strawberries, goat cheese, balsamic vinaigrette, and a small portion of grilled salmon
Dinner: Grilled vegetable kebabs (zucchini, cherry tomatoes, mushrooms, and onions) served with herbed quinoa, and a small portion of seared scallops