The Green Mediterranean Diet (Image via Unsplash/Dan Gold)

What is a green mediterranean diet? Benefits and how to get started

A green Mediterranean diet includes fruits, vegetables, whole grains, legumes, fish, nuts, and olive oil and discourages red meat, processed foods, and refined sugars. Moderate amounts of dairy products are allowed.

The diet contains heart-healthy, unsaturated fats the basic It is claimed to lower bad cholesterol, improve insulin sensitivity, and reduce inflammation. The original Mediterranean diet included meat, but the addition of “vegetables” took meat off the menu. The diet also encourages green tea and walnuts.

Health benefits of a green mediterranean diet

Green Tea is an important component of this diet. (Image via Unsplash/Laårk Boshoff)Weight loss And reduce waist circumference. It also claims to regulate blood pressure and reduce harmful cholesterol levels in the body. People who follow this diet have reported improved insulin sensitivity and diabetes.

One study showed that this diet can improve conditions such as fatty liver, helping to prevent cirrhosis and liver failure. A green Mediterranean diet may also improve memory and prevent neurodegenerative diseases such as dementia, Alzheimer’s disease, and brain atrophy.

Since this diet encourages eating walnuts, they may help lower blood pressure and aid weight loss. The Omega 3 The fatty acid content in the diet prevents premature aging and inflammation. On the other hand, removing red meat from the diet can reduce carbon emissions.

This diet provides beneficial plant compounds known as polyphenols and plant fibres. Strong polyphenols Antioxidants Which can protect against free radicals, which cause oxidative stress and cell damage.

Dietary fiber helps maintain a healthy gut and promote good digestion. Polyphenols may also regulate gut bacteria. These beneficial plant compounds may also improve insulin sensitivity and help people with type 2 diabetes. The flavonoids found in green vegetables and fruits also help reduce weight.

Studies have shown that the green Mediterranean diet has shown better results than the regular Mediterranean diet. It was found that people who follow a green diet have lower levels of bad cholesterol and inflammatory biomarkers. Excessive amounts of polyphenols can have harmful effects.

It is important to note that many of these research-based studies of foods rich in polyphenols were often sponsored by food companies.

How do you start?

Fish is the main source of protein in this diet. (Image via Unsplash/Micheile dot com)WalnutsAnd whole grains and spinach for lunch. Grilled fish for dinner.

day 3: Green tea, scrambled eggs with whole grain toast for breakfast. Steamed chicken with vegetables for lunch. Beans and pasta for dinner.

the fourth day: Green tea and oatmeal made with milk and dried fruits for breakfast. Smoked salmon and grilled sardines for lunch. Hummus, pita bread and vegetables for dinner.

Day 5: Green tea, peanut butter, and whole-grain toast for breakfast. Grilled chicken with mushrooms for lunch. Smoked salmon with salad for dinner.

the sixth dayGreen tea, spinach omelette, and Greek yogurt for breakfast. Hummus Chickpeas with tuna for lunch. Whole wheat pasta with red pepper and zucchini for dinner.

the seventh day: Green tea, soy protein shake for breakfast. Grilled cheese and vegetable broth for lunch. Steamed mushrooms and lentils with leafy greens for dinner.


The Green Mediterranean Diet (Image via Unsplash/Jez Timms)cholesterolHelps reduce body fat, reduce inflammation and promote well-being. The original Mediterranean diet is beneficial, but a greener version of the diet also has similar benefits.

It is pertinent to note that the diet versions do not differ greatly. Most importantly, a healthy diet combined with an active lifestyle combined with regular exercise is the key to a healthy life.

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