With so many positive health associations, it’s hard to imagine the Mediterranean diet can be improved upon. But here’s one new interpretation that’s gaining momentum in the nutrition world.
It seems almost every week new studies are published, further reinforcing the Mediterranean diet’s positive health associations.
From fewer allergies in children and significantly lower stroke risk to boosting sexual performance, there’s an overwhelming amount of research in favour of following a plant, legume and fish-heavy diet.
But what if there was a way to increase the health value of the classic diet?
Believing the classic Mediterranean diet could be tweaked for the better, a team of researchers devised a more (yes, that’s possible) health-centric approach to the centuries-old way of eating, publishing their findings in 2021.
In essence, the new-and-improved approach, dubbed the ‘green-Mediterranean diet’, further limits red and processed meat consumption and increases intake of plant polyphenols.
Based on the understanding that different aspects of the Mediterranean diet are more impactful than others, the research team designed the green-mediterranean diet around polyphenols, an anti-inflammatory type of antioxidant found in plant foods.
By further enriching the diet with more polyphenols while reducing the amount of red and processed meat consumption, the researchers believed the base benefits of the traditional diet could be significantly amplified.
But the curated nutritional guidelines are not as simple as less meat, more veg; there are a few particular ingredients and precautions the polyphenol-centric diet demands.
A textbook approach to the green-Med diet requires completely cutting out red and processed meats and limiting poultry and fish intake.
Followers of the diet should also aim to increase their intake of polyphenols with three methods: drinking 3 to 4 cups of green tea daily, a plant-based protein shake made with 100 grams of a nutrient-rich aquatic plant, and eating an ounce of walnuts.
Is the green-Mediterranean diet better for you?
While the jury is still out on whether this greener version of an age-old classic diet is truly better, initial findings support the researcher’s hypothesis that the green-Med diet showed significant improvements on heart-related metrics such as cholesterol levels and blood pressure.
Participants who followed the green-Med diet throughout an 18-month trial also showed a slight decrease in brain aging compared to participants following the traditional diet.
Based on the trial’s findings, participants following the green-Med diet, rich in plant-based polyphenols, green tea and walnuts and restricted in red and processed meats, showed higher rates of intrahepatic fat (IHF) loss and reduced rates of non-alcoholic fatty liver disease (NAFLD).
How to easily follow the green-Mediterranean diet
While cutting out red meat might save the average Aussie a few expensive trips to the butcher, the green-Med diet isn’t exactly the most cost-effective diet.
But if you can’t find space in the budget for nutrient-rich aquatic plants such as duckweed and an endless supply of walnuts, there may still be value in focusing on upping your intake of leafy greens, at the very least.
Prioritising other plant proteins over animal proteins is another way to pay homage to the green-Med diet, such as soy products, quinoa and chia seeds, as well as focusing on legumes, nuts and grains.
As well as leafy greens, polyphenols – the MVP of the green-Med diet – can be found in berries, black tea, olive oil and herbs.
While the diet may not be the most accessible on the market, it may be an ideal choice for individuals who are at higher-than-average cardiometabolic risk, such as people with high cholesterol or insulin resistance.
But as always, it is recommended to speak to a healthcare professional before embarking on any major dietary changes.
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