There’s a reason the Mediterranean diet is consistently ranked one of the best eating styles for overall wellbeing. This year, both The Good Housekeeping Institute and US News and World Report put it at the top of their lists for best overall diets. A traditional Mediterranean diet emphasizes seafood and plant-based proteins, and includes a lot of whole grains, fruits and vegetables and sources of good fats like walnuts and olive oil. Interestingly new research reveals there may be simple tweaks that make the traditional Mediterranean diet even better for you. Enter the “green” Mediterranean diet. The green Mediterranean diet is similar, but with the addition of green tea and a microgreen called Mankai, a form of the aquatic plant duckweed.
Among three subject groups in a recent study,1 the first group received guidance on boosting physical activity and basic guidelines for achieving a healthy diet. The second group received the same physical activity guidance plus advice on following a calorie-restricted, traditional Mediterranean diet – low in simple carbohydrates, rich in vegetables, poultry and fish instead of red meat and 28 grams of walnuts per day (approximately a handful). For the third group, on the green Mediterranean diet, participants consumed an additional 3 cups of green tea and 100 grams of Mankai daily.
While various health markers improved for all participants, the benefits were most pronounced for those on the green Mediterranean diet, which saw the most weight loss, greatest difference in waist circumference, and the greatest reduction in LDL cholesterol compared to the standard healthy diet.1 In another study of the same study population and design, the prevalence of non-alcoholic fatty liver disease (NAFLD) – a condition where too much fat is stored in the liver – was reduced by half among those who followed a green Mediterranean diet.2
So how do you make your diet more like the green Mediterranean diet? It’s easy! Put more emphasis on plant-based ingredients such as nuts and seeds, whole grains, fruits and vegetables. Snack on a handful of walnuts at least 3 times a week, toss them on salads or add them to plant-forward entrees and sides – like, for example, these Red Potatoes with Walnut Mint Pesto from the Easy Everyday Mediterranean Diet Cookbook. And try Mankai, which has a neutral, mild taste and can be incorporated into smoothies, dips and sauces, and other meals!
Check out the Mediterranean recipe collection for more inspiration. To take it to the next level, try these simple green Mediterranean recipes:
Of note, larger and longer-term studies, as well as studies in more diverse populations, are needed to understand population-wide effects.
1Tsaban G, Yaskolka Meir A, Rinott E, et al. The effect of green Mediterranean diet on cardiometabolic risk; a randomised controlled trial Heart Published Online First: 23 November 2020. doi: 10.1136/heartjnl-2020-317802
2Yaskolka Meir A, Rinott E, Tsaban G, et al. Effect of green-Mediterranean diet on intrahepatic fat: the DIRECT PLUS randomised controlled trial. Gut. Epub ahead of print: [January 2018, 2021].doi:10.1136/gutjnl-2020-323106
