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While Americans likely continue to digest turkey day treats, a new study suggests that a “green” Mediterranean diet with less meat may promote better heart health.
A new study suggests that replacing meat with more greens and vegetables in the traditional Mediterranean diet may promote weight loss. (iStock).
A study published this month in the medical journal “Heart” found that eaters who consumed plant proteins and a limited amount of poultry and red meat were healthier for the heart compared to a traditional Mediterranean diet, consisting of meat and seafood combined with vegetables, whole grains and olive oil in moderation.
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For the study, the researchers divided 294 moderately obese participants – the majority of whom were men – into three groups. The first group was counseled on ways to increase physical activity and simply received instruction on a healthy diet.
The second group received the same advice, but were told to follow a traditional Mediterranean diet, replacing red meat with fish and poultry. The researchers also increased the amount of vegetables participants were required to eat during the study.
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The third group received advice on physical activity and how to follow the green Mediterranean diet without meat and an abundance of plant-based foods high in protein from nuts and other ingredients to replace products from animal origin.
After the trial, participants, an average of 51 years old, who followed the green Mediterranean diet lost 13.7 pounds – more than those who followed the traditional Mediterranean chicken and fish diet, who lost 11. 9 lbs. Healthy eating enthusiasts only lost 3.3 pounds. Eaters who followed the plant-based Mediterranean diet also lost up to 3.4 inches from their waistlines – compared with 2.7 inches lost by traditional Mediterranean dieters and 1.7 inches lost by people to the healthy diet.
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The study confirms previous research suggesting that adults who followed a plant or vegan diet experienced noticeable weight loss and decreased body fat. And nutritionists say increasing the intake of plant-based foods like legumes, nuts, and leafy greens can be a sufficient source of sustenance without compromising fiber and protein intake.
“The more plant-based foods you eat, the more fiber and antioxidants like vitamin C you get,” says the dietitian and author of “Finally Full, Finally Slim,” Dr. Lisa Young tells Fox.
“What people don’t realize is that you don’t have to eat animal products to get protein. There is protein in grains and green vegetables. There is protein in plant-based vegetables. Calorically, the reason it would help with weight loss is because fiber will help you feel fuller and you can eat a larger portion and feel more satisfied, ”she added.
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