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A new study, published in the journal Heart, shows that an improved version of the Mediterranean diet may be even healthier than the traditional version. Secret? In a green diet, we replace the minimum amount of red meat with vegetable protein.
- The Mediterranean diet is considered to be one of the healthiest in the world. Scientists decided to see if it could be further improved
- They replaced part of the animal protein with vegetable protein in the menu. People on the green diet lost more weight, but most importantly, their research results improved
- You can find more up-to-date information on the TvoiLokony home page
Change in the Mediterranean diet
The Mediterranean diet is based on consuming local products in the least processed form. The menu includes vegetables, fruit, small amounts of red meat and poultry, fish, seafood, herbs, and fats in the form of olive oil. It is considered to be one of the healthiest diets, or rather ways of eating, in the world. Scientists set out to see if the Mediterranean diet could still be “improved”. It turned out that if the replacement of red and poultry meat with vegetable protein, it improves metabolism and the work of the cardiovascular system.
The researchers randomly divided 294 volunteers into three groups. Each of the subjects was sedentary and moderately obese (BMI 31). The vast majority of participants were former men. Average age – 51.
Each group received different recommendations:
- the first was to go on a healthy reduction diet and increase physical activity
- the second was to follow the classic version of the Mediterranean diet that included small amounts of red meat and poultry. Men were to consume 1500-1800 kcal per day, women 1200-1400. The subjects were also to increase their physical activity
- the third group was assigned to the Mediterranean “green” diet, with the same kcal restriction as the previous group. The group also received tips on how to increase their physical activity.
The Mediterranean Green Diet was based on avoiding red meat, eating more vegetables and walnuts, and drinking 3-5 cups of green tea a day. Their daily menu also includes 100 g of frozen Wolffia globosa cubes (a cultivated Mankai strain), which contain easily digestible protein and can be used as a meat substitute. The cubes were the basis of the green cocktail with the addition of plants.
What did the scientists find out?
See also: The best diets for 2020. Everyone will find something for himself
Limiting animal protein is good for your health
After six months, the green diet was found to be the most beneficial for the study participants. First, they lost the most weight – on average 6,2 kg, compared to 5,4 kg on the traditional Mediterranean diet and 1,5 kg on the reduction diet. Waist circumference in the third group decreased by an average of 8,6 cm, compared with 6,8 cm in the Mediterranean diet and 4,3 cm in the reduction diet.
Most importantly, however, people who followed the green diet saw the highest decrease in LDL (bad) cholesterol – almost 4 percent. In addition, participants following the green diet experienced a drop in blood pressure, a reduction in insulin resistance, and a reduction in inflammation.
See also: How to lower cholesterol with diet and sport?
What are scientists saying about the green Mediterranean diet?
Nutritionist Andy De Santis explains that “the traditional Mediterranean diet is based on fish and seafood as the main source of animal protein, with the restriction of poultry, eggs and dairy products and red meat. The green Mediterranean diet completely excludes red meat in favor of other animal and vegetable proteins ».
She adds that the main sources of plant-based protein – legumes, nuts, seeds and soy-based foods – offer unique benefits that are not found in animal products. A dietitian does not encourage people to give up meat altogether, but reducing it may have health benefits.
The Mediterranean diet in its classic or green version is not a “staple” diet in our latitude. Before making a decision about a complete or partial change of diet, it is worth consulting a dietitian in person or using teleport advice.
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