The green Mediterranean diet: What is it and what are its main health benefits?

by Anjelina

In the vast sea of information we live in today, we are constantly given advice on how to live healthy. It is indeed really important to maintain good physical and mental health. At the same time, hypermarkets are overflowing with harmful goods, ready meals and foods with many preservatives, artificial colors, and flavors. Protecting our own health depends entirely on what decisions we make about the food we will consume. We often search the internet for advice on healthy eating, or read books. We delve into forums to find out people’s real opinions. Not only that, but we start a diet and after a while, we find that the results are not as satisfying as we would like. And in some more severe cases, a diet can be detrimental to our health if it is not suitable for our body. How can we help ourselves, then? Who do we trust? We have chosen to trust the research and that is why today we will present you the green Mediterranean diet. You will find out more about it in the next lines!

What is the green Mediterranean diet?

green mediterranean diet health benefits bowl of veggies legumes broccoli beetroot avocado

The green Mediterranean diet is very similar to the classic Mediterranean diet we are familiar with, but it completely excludes the consumption of red meat and products with added sugar. It has been shown to be even more beneficial to health than the standard Mediterranean diet. It is also effective in the fight against weight gain. The green Mediterranean Diet replaces meat with green foods that are rich in protein, fiber and omega 3 fatty acids. The main elements of the diet are green tea, which is taken in large quantities throughout the day (3-4 cups), a Mankai duckweed shake (Wolffia globosa plant) – about 100ml daily, and walnuts. These three components successfully replace meat and provide the intake of vitamins, minerals and polyphenol.

What to eat and what to avoid?

what to eat and what to avoid mediterranean diet carrots cashew rice peas pumpkin tomatoes cabbage cucumbers


Unlike the classic Mediterranean diet, the green diet excludes the consumption of red meat, and its main focus is plant-based foods. Let’s see exactly which foods are allowed on the green Mediterranean diet and which are forbidden.

What is allowed to eat?

what is allowed to eat green mediterranean diet grain bowl peanut sauce

The green Mediterranean Diet consists mostly of:

  • Fruits – avocados, lemons, olives, oranges, grapefruit, berries, peaches;
  • Vegetables – sweet potatoes, onions, spinach, eggplant, kale, broccoli, squash, carrots;
  • Nuts and seeds such as walnuts, cashews, sunflower seeds, hazelnuts almonds;
  • Legumes – lentils, chickpeas, beans, peanuts;
  • Grains – buckwheat, quinoa, pasta, rice, wholemeal bread;
  • Olive oil – rich in healthy fats;

The must-have components already mentioned are:

  • Walnuts – rich in fiber, B-group vitamins and antioxidants. They have significantly higher amounts of omega-3 fatty acids than other nuts.
  • Green tea – preserves, as much as possible, the polyphenols (bioactive phytochemicals) in it and their antioxidant power.
  • Duckweed, which is high in protein.

What is forbidden to eat?

red meat sausages meatballs forbidden to eat high cholesterol levels

Among the so-called “forbidden” foods are red meat, as already mentioned. You can substitute it with other plant-based proteins found in nuts, seeds, legumes. Processed meat is also not part of the diet, nor are highly processed foods (most packaged ones such as chips and crackers, for example) and canned foods high in fat or salt. The diet also completely excludes sweets, as well as sweetened drinks and soda.

What are the benefits of the green Mediterranean diet?

benefits of green mediterranean diet healthy regime bowl full of veggies low-fat

The exclusion of red meat and other harmful foods from the diet makes the green Mediterranean diet extremely beneficial to health. It is considered to be even better and healthier than the classic Mediterranean diet, which is award-winning for providing excellent results and health benefits. If you don’t mind switching to a diet that is mostly based on plants, then we recommend you try the green Mediterranean Diet. Find about its benefits below!

Improves memory and brain health

memory and brain health improvement green mediterranean diet benefits

The green Mediterranean diet is very beneficial for brain health. Polyphenols can cross the blood-brain barrier, where they help promote the growth of new nerve cells in the hippocampus, vital for memory formation. In fact, studies show that a green diet provides the greatest protection against brain atrophy and memory decline as people age.

Reduces the risk of heart diseases and cancer

heart attack heart diseases reduce the risk good cardiovascular health benefits

The green Mediterranean diet is known for its good cardiovascular health benefits. Consuming low-calorie food helps reduce the risk of heart diseases such as heart attack or stroke. The green Mediterranean Diet, which is plant-based and recommends the use of olive oil and the consumption of nuts, keeps your heart healthy and strong! Another health prevention that the green Mediterranean diet provides is that of the risk of stomach, breast and colon cancer. This is because of foods rich in antioxidants.

Helps manage body weight

help manage body weight body fat scale easy to follow diet

A diet rich in fruit, vegetables and fibre helps improve metabolism. In turn, it will help with weight loss and provide energy. Fiber also stabilizes sugar levels and keeps us full for a long time. It is true that weight loss will not happen immediately! However, the method is much more effective in the long run than all other diets that aim for “quick” weight loss.

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