New ‘Green’ Mediterranean Diet even Healthier for You

Researchers say a new “green” Mediterranean diet is healthier for you than even the traditional Mediterranean diet.

The Mediterranean diet is already known for its potential at reducing the risk of heart disease as well as stroke, diabetes, obesity and certain cancers.

The new, greener version replaces the minimal amount of red meat allowed in the traditional Mediterranean diet with plant-based protein.

Researchers found people who consumed higher amounts of plant-based proteins and less red meat and poultry experienced increased cardiovascular and metabolic benefits. And it may reduce cardiovascular risk beyond the known beneficial effects of the traditional Mediterranean diet. Plant proteins have additional health benefits that include anti-inflammatory characteristics.

Participants following Mediterranean-based diets also reaped additional health benefits that included decreases in diastolic blood pressure, insulin resistance, and an important marker of inflammation, C-reactive protein, which has an essential role in artery hardening. 

The ratio of HDL (good) cholesterol to LDL (bad) cholesterol also increased. 

It boils down to the polyphenols found in plant matter. 

Andy De Santis, a registered dietitian, said, “Polyphenols are widely renowned for their potent anti-inflammatory and antioxidant capabilities, and recent research suggests they may also have ‘prebiotic’ effects in our gut, whereby they act as a source of sustenance for our healthy gut bacteria.” 

Seasonings, fruits, vegetables, legumes, nuts, seeds, tea, wine and whole grains like wheat and rye offer the polyphenols associated with the positive effects on cardiovascular and metabolic health found in the study.

“The traditional Med diet emphasizes fish and seafood as the primary animal protein source with a smaller role allotted to poultry, eggs, and dairy, and an even smaller role allotted to red meat,” De Santis said. 

“The green Med diet appears to remove red meat completely and encourage the other animal protein sources as well as the plant-based proteins at the foundation of the diet (nuts, seeds, legumes) to take its place,” he said. 

“This includes processed red meats like salami, sausage, hot dogs, and so on, which are the types of red meat most often associated with negative health consequences because of their high levels of sodium, preservatives, and their saturated fat content.”  

“The primary sources of plant protein, such as legumes, nuts, seeds, and soy-based foods, offer unique benefits that are simply not found in animal foods,” he added.

“People who consume more nuts, seeds, and legumes gain serious health benefits from doing so, owing to the healthy fats, dietary fiber, antioxidants, and wide array of vitamins/minerals,” De Santis said.

“For most people, there is some balancing work to be done there. Animal protein, aside from being widely enjoyed, has nutritional value particularly relating to its iron, protein, and B12 content. Fish, in particular, being rich in the elusive vitamin D and omega-3s, is a very useful food.”

 Kristin Kirkpatrick, MS, RDN, a licensed, registered dietitian recommends people consume more whole soy, like tempeh and tofu, as well as beans and lentils, nutritional yeast, nuts, and spirulina (a nutrient-dense, nontoxic, blue-green algae). 

“We do need [these foods] since protein is an essential component to good health, including maintaining muscle, providing a source of energy, and maintaining the building blocks of all cells,” she said. 

Kirkpatrick said meal examples include a plate of hummus, whole wheat pita and falafel, bean-based pasta with vegan pesto or basic tomato sauce, or tahini with roasted veggies and quinoa.