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- Researchers say that a new “green” Mediterranean diet is healthier for you than the traditional Mediterranean diet.
- The green version replaces the minimum amount of red meat allowed in the traditional Mediterranean diet with vegetable proteins.
- Experts say plant protein has additional health benefits that include anti-inflammatory characteristics.
The “green” Mediterranean diet may be even healthier for you than the traditional Mediterranean diet.
That’s according to a new study published online in the journal Heart.
The researchers said they found that people who consumed greater amounts of plant protein and less red meat and poultry had increased cardiovascular and metabolic benefits.
The researchers randomly assigned 294 sedentary people with moderate obesity (defined as a BMI of 31) into three food groups.
A significant majority of participants were men. Their average age was 51 years old.
The first group received advice on stimulating physical activity and basic guidelines for achieving healthy eating.
The second group received the same physical activity advice as well as advice on following a traditional Mediterranean calorie-restricted diet.
Their menu was low in simple carbohydrates, high in vegetables, and with poultry and fish replacing red meat.
The third group received all of the above plus 3-4 cups of green tea as well as 28 grams of nuts per day.
Their daily menu also included 100 grams of frozen food. Wolffia globosa (cultivated Mankai strain) cubes, a protein-rich form of duckweed from aquatic plants.
The cubes were taken as a protein shake made from green plants as a partial substitute for animal protein.
The study’s authors said in a press release that their findings suggest further limiting meat consumption while increasing plant-based and protein-rich foods may benefit the cardiometabolic state even more.
And it can reduce cardiovascular risk beyond the known beneficial effects of the traditional Mediterranean diet.
After 6 months, the “Green Med” diet outperformed the other two diets in terms of associated health benefits.
Participants in either type of Mediterranean diet lost more weight. The Green Med group lost a total of 6.2 kilograms, the traditional Mediterranean diet group lost 5.4 kilograms, and the healthy diet group lost 1.5 kilograms.
Waist circumference decreased by an average of 8.6 centimeters in people on a green Med diet, compared to 6.8 centimeters for those on a Mediterranean diet and 4.3 centimeters for those on a healthy diet.
The Green Med group also experienced the greatest reduction in LDL (bad cholesterol) with a decrease of almost 4%.
The equivalent figures were almost 1 percent for those in the Mediterranean diet group and even less than those in the healthy diet group.
Participants following a Mediterranean diet also reaped additional health benefits, including decreased diastolic blood pressure, insulin resistance, and an important marker of inflammation, C-reactive protein, which plays a role. essential in hardening the arteries.
The ratio of (good) HDL cholesterol to (bad) LDL cholesterol also increased.
The Mediterranean diet is already known for its potential to reduce the risk of heart disease as well as stroke, diabetes, obesity and some cancers.
But why?
It comes down to the polyphenols found in plant material.
Andy De Santis, dietitian with a master’s degree in public health nutrition, said: “Polyphenols are widely known for their potent anti-inflammatory and antioxidant abilities, and recent research suggests they may have effects as well.” prebiotics ” in our gut, through which they act as a source of sustenance for our healthy gut bacteria.
“In other words, you want a lot of foods that contain polyphenols in your diet,” he told Healthline.
Experts say you may also want to change your protein consumption methods.
“The traditional Med diet emphasizes fish and seafood as the main source of animal protein with a smaller role attributed to poultry, eggs and dairy products, and an even smaller role attributed to. red meat, ”De Santis said.
“The Med Green Diet appears to completely eliminate red meat and encourage other sources of animal protein as well as the diet-based plant proteins (nuts, seeds, legumes) to take its place,” he said.
“This includes processed red meats like salami, sausages, hot dogs, etc. which are the types of red meat most often associated with negative health consequences.because of their high sodium levels, preservatives and their saturated fat content, ”said De Santis.
Kristin Kirkpatrick, MS, RDN, registered dietitian and author of “Skinny Liver,” sees the study’s takeout the same way.
“The original version allows for chicken and fish, while this one seems to respect the traditional components of the Mediterranean diet while taking a more stringent vegetarian approach,” she told Healthline.
“Diversifying your protein intake is one of the most effective things a person can do to improve their health,” De Santis said.
“Major sources of plant protein, such as legumes, nuts, seeds and soy foods, offer unique benefits that simply aren’t found in foods of animal origin,” he said. he adds.
Nuts make a big difference.
“People who consume more nuts, seeds and legumes derive serious health benefits from them, thanks to healthy fats, dietary fiber, antioxidants and the wide array of vitamins / minerals,” said De Santis.
“That being said, no one is saying that you have to give up all animal protein in order to be healthy,” he noted. “You should, however, think about the balance between consuming plant and animal protein throughout your life.”
Meat has some health benefits.
“For most people, there is a balancing job to be done there,” De Santis said. “But animal proteins, in addition to being widely appreciated, also have nutritional value, especially with regard to their iron, protein and vitamin B12 content.”
“Fish, in particular, being rich in elusive vitamin D and omega-3s, is a very useful food,” he added.
Kirkpatrick said she tells her customers “not to overthink their meals.”
That being said, there are multiple ways to increase polyphenols and plant proteins on a daily basis.
De Santis said that seasonings, fruits, vegetables, legumes, nuts, seeds, tea, wine, and whole grains like wheat and rye offer the polyphenols associated with positive effects on cardiovascular health and metabolism found in the study.
Kirkpatrick said she recommends people consume more whole soybeans, such as tempeh and tofu, as well as beans and lentils, nutritional yeast, nuts and spirulina (a nutrient-dense blue-green algae, nontoxic).
“We need [these foods] because protein is an essential building block for good health, including maintaining muscle, providing a source of energy and maintaining the building blocks of all cells, ”she said.
Kirkpatrick said sample meals include a plate of hummus, whole wheat pita and falafel, bean-based pasta with vegan pesto or a basic tomato sauce, or tahini with roasted vegetables and quinoa. .
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