New research found adding three ingredients to the Mediterranean Diet boosted its impact on blood sugar and brain health
10:47, 07 Nov 2024Updated 10:57, 07 Nov 2024
Adding three ‘green’ ingredients to the Mediterranean Diet could greatly reduce the risk of dementia and help slow the signs of ageing, according to new research. The Mediterranean Diet is a way of eating inspired by the traditional foods and cooking styles of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain.
It emphasizes whole foods, including vegetables, fruits, legumes, whole grains, healthy fats like olive oil, lean proteins like fish and herbs and spices to add flavour instead of salt. The diet has been associated with a number of health benefits including better heart health, weight loss, diabetes management, anti-inflammatory results and increased longevity.
After a new study, researchers who looked at 284 obese people switching to the diet say you should also add green tea, walnuts and a green smoothie.
The enhanced diet was found to reduce blood sugar levels and was found to protect the brain from degeneration. Researchers at the Ben-Gurion University of the Negev recruited 284 volunteers, who followed a Mediterranean Diet as well as eating a handful of walnuts a day, three to four cups of green tea and a smoothie made with the plant extract globosa.
The diet meant the subjects also restricted their calorie intake to between 1,200 and 1,800 a day. The participants underwent brain scans during the study as well as having their weight, blood pressure and other levels monitored.
The diet with the added ingredients saw blood sugar levels dropping more than 58 per cent. The Mediterranean Diet alone saw blood sugar levels drop almost 32 per cent.
Writing in The American Journal of Clinical Nutrition, the researchers said: “Increased consumption of green tea and Mankai shake was linked to greater improvements in brain health, especially in participants who consumed the shake at least thrice a week and drank green tea daily.”
Researchers say this could be down to polyphenols in the plant extract.
What is the Mediterranean Diet
The Mediterranean diet is a way of eating inspired by the traditional foods and cooking styles of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It emphasizes whole foods, including:
Vegetables, fruits, and legumes – High in fiber, vitamins, and antioxidants.Whole grains – Such as whole-wheat pasta, bread, and oats.Healthy fats – Primarily from olive oil, nuts, and seeds.Lean proteins – Including fish, seafood, and limited poultry and dairy.Herbs and spices – Adding flavour without excess salt.Key Components
The diet encourages frequent intake of plant-based foods, fish, and olive oil, while limiting red meat, processed foods, and refined sugars.
Health Benefits
The Mediterranean diet is widely studied and associated with several health benefits, including:
Heart Health: It can help lower cholesterol and blood pressure, reducing heart disease risk. Olive oil and fatty fish (rich in omega-3 fatty acids) are particularly beneficial.Weight Management: The high fibre content from fruits, vegetables, and whole grains helps promote satiety, which can aid in weight management.Diabetes Management: The diet’s focus on complex carbs (whole grains) and healthy fats can improve blood sugar control and insulin sensitivity.Anti-Inflammatory Effects: Many Mediterranean foods are rich in antioxidants and anti-inflammatory compounds that may reduce chronic inflammation.Longevity: Studies link this diet to a lower risk of mortality and age-related diseases.
The Mediterranean diet isn’t just a dietary plan—it’s a lifestyle that also emphasizes physical activity, enjoying meals with others, and mindful eating habits. This balanced approach contributes to its effectiveness and popularity as one of the healthiest eating styles worldwide.
Dining and Cooking