There's a reason why Mediterranean diets are regularly rated as the best for individuals looking to not just reduce weight but also completely transform their health. Our certified dietician at the Good Housekeeping Institute named the Mediterranean diet the greatest diet of the year because its mainstays — lean meats, seafood, crisp veggies, and lots of healthy fats — provide significant cardiovascular benefits while also fighting inflammation. It also encourages long-term weight reduction for those who aren't ready to give up whole food categories (cough, keto)! So imagine our excitement when new research published this month in BMJ's Heart, led by a team from Israel's Ben-Gurion University of the Negev, suggested that a few minor dietary changes may hasten the benefits of the diet on heart health.
The study's authors used the term "green" Mediterranean diet to describe a refined version of the diet plan that encourages you to consume more fiber and less red meat in your regular meals. What precisely is the diet? For optimal outcomes, the revised edition recommends that individuals eliminate red meat from their diet nearly completely, leaving more space in their diet for fiber and good fats derived from lean protein. Dieters are advised to eat Wolffia globose, a byproduct of duckweed, an aquatic plant, to make up for any deficiencies. You'll also need to include 28g of walnuts in your daily snacking and drink at least 3 cups of green tea (if not more).
While California Walnuts contributed to the study's funding, the researchers arrived at their conclusions after conducting a thorough trial with 300 men and women. Over the course of 18 months, participants were divided into three groups and instructed to follow various diets. The first group just got advice on how to improve their fitness and eat a better diet; the second group, on the other hand, was told to eat a normal Mediterranean diet and was put on a calorie-based plan, as well as the same exercise guidance. The third group, on the other hand, followed the "green" Mediterranean diet, consuming the same number of calories as the other Med group, but with the addition of a duckweed protein shake at supper, green tea throughout the day, walnuts, and instruction to forgo red meat altogether.
On the green Mediterranean diet, what may I eat?
While additional study is needed to determine why this form of the Mediterranean diet produces superior outcomes, it is apparent that eliminating any fatty, processed red meats will improve health. "People, who follow a vegetarian or vegan diet are just healthier in general, right? They had lower chronic inflammation and improved indicators for cardiometabolic risk "Horton clarifies. "It's not surprising that health is improving since the green Mediterranean diet replaces meat with a plant-based protein found in duckweed and other mainstays — especially when you include walnuts, which, like duckweed, have high omega 3 levels. These basics are excellent on their own, and they now function well together."
Remember that the "green" Mediterranean diet necessitates avoiding red meat, snacking on a few handfuls of walnuts each day, making a protein shake (either with duckweed protein or a comparable replacement), and drinking 3 or 4 cups of green tea (which is healthier than soda or coffee). Cutting down or eliminating red meat takes various forms for different people, according to Horton: "If you can gradually decrease the frequency with which you consume red meat, that's a good start."
You'll also be able to enjoy the following classics:
- Produce Basically anything under the sun, from tomatoes to cauliflower, spinach to kale. Almost all fruits are allowed (as long as they are uncooked).
- Farro, barley, whole oats, brown rice, and even whole-grain breads and pasta should all be consumed in moderation.
- Chicken and turkey, as well as plant-based alternatives like tofu, are all good sources of lean protein.
- Seafood: Salmon, tuna, trout, mackerel, and herring, all grilled or sautéed rather than fried.
- Olive oil and yogurt, rather than butter and milk, are good sources of unsaturated fats.
- Your favorite nuts and seeds are included!
If giving up meat completely is difficult for you, there are a few measures you can take to enjoy it without jeopardizing your diet. To begin, choose a lean cut of meat: "Go for a filet rather than a big ribeye," Horton suggests. Second, stick to fresh meat instead of processed meats: "Avoid stuff like a processed pig or deli meats," she advises. Finally, Horton suggests adding a tiny quantity of bacon or processed meat into an otherwise healthy meal if you have a need for it. "Isn't it about utilizing it as a garnish or in a similar manner as a condiment? Add a sprinkle of bacon or ham to whatever you're preparing to add flavor and enjoyment without having to devour the whole dish."
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