The green version of the Mediterranean diet is a better alternative to the traditional diet

The green version of the Mediterranean diet is a better alternative to the traditional diet

The researchers confirm that the new "green" Mediterranean diet is better for health compared to the traditional Mediterranean diet.

In the green diet, plant protein is replaced by red meat, which is permitted on the traditional Mediterranean diet.

Experts say plant-based proteins have more health benefits compared to animal. The "green" Mediterranean diet may be healthier for you than the traditional Mediterranean diet.

This information comes according to a new study published online in the journal Heart.

The Heart Journal Study

The researchers said they found that people who ate more plant protein and less red meat and poultry had better cardiovascular health.

The researchers randomly divided 294 moderately obese people (known as BMI 31) into three food groups.

The vast majority of the participants were male. Their average age is 51.

The first group received guidance on promoting physical activity and the basic principles of achieving a healthy diet.

The second group received the same guidelines for physical activity in addition to following a traditional Mediterranean diet with limited calories.

Their menu was low in simple carbohydrates and rich in vegetables, poultry and fish, as a substitute for red meat.

The third group received all of the above, plus 3 to 4 cups of green tea and 28 grams of walnuts per day.

Results

The study authors said in a press release that their findings indicate that reducing meat intake while increasing protein-rich plant foods may benefit the cardiovascular condition further. It may reduce the risk of developing cardiovascular disease.

The most promising results of the green diet

Participants on any type of Mediterranean diet lost the most weight. The green diet group lost approximately 6.2 kg, the traditional Mediterranean diet group lost 5.4 kg, and the healthy diet group lost 1.5 kg.

The waist circumference shrank an average of 8.6 cm among those following the green Mediterranean diet, compared to 6.8 cm for those following the traditional diet, and 4.3 cm for those following a healthy diet.

The green diet group also saw the largest reduction in LDL (bad) cholesterol with a decrease of approximately 4 percent.

Participants who followed the Mediterranean diet also received additional health benefits including reduced blood pressure, insulin resistance and an important marker of inflammation, C-reactive protein, which plays a key role in atherosclerosis.

The ratio of HDL (good) cholesterol to bad cholesterol also increased.

The opinion of nutritionists

The Mediterranean diet is already known for its ability to reduce the risk of heart disease as well as stroke, diabetes, obesity and certain types of cancer.

but why?

It is related to the presence of polyphenols found in plant matter.

“Polyphenols are widely known for their powerful anti-inflammatory and antioxidant capabilities,” says a registered dietitian with a master’s degree in public health nutrition, and recent research indicates that it may also have the effect of probiotics in our gut, serving as a source of sustenance for healthy gut bacteria. '

In other words, you want a lot of foods containing polyphenols in your diet

The traditional Mediterranean diet focuses on fish and seafood as the primary source of animal protein, with smaller portions of poultry, eggs and dairy products, and a smaller amount for red meat.

But the green Mediterranean diet eliminates red meat completely and encourages other sources of animal protein as well as plant proteins in the diet (nuts, seeds and legumes).

Diversifying protein intake is one of the most influential things a person can do to improve their health.

Increase your vegetable protein

“Primary sources of plant protein, such as legumes, nuts, seeds and foods containing soy, offer unique benefits that are simply not found in animal foods.”

Nuts make a big difference

People who consume more nuts, seeds and legumes gain significant health benefits due to healthy fats, dietary fiber, antioxidants and a wide range of vitamins / minerals. ”

And specialists say, no one says you have to drop all animal protein to be healthy. "However, you should consider the balance between consuming plant and animal proteins over the course of your life."

There are some health benefits to meat

Animal protein also has special nutritional value in relation to its iron, protein and B12 content. ''

He added, "Fish, in particular, being rich in vitamin D and omega-3, is a very useful food."

What should you eat

A dietitian says that spices, fruits, vegetables, legumes, nuts and seeds, tea, and whole grains like wheat provide polyphenols linked to positive effects on cardiovascular health.

He recommends that people consume more whole soybeans, as well as beans and lentils, nutritional yeast, and nuts.

"We need [these foods] because protein is an essential component of good health, including maintaining muscle, providing a source of energy, and maintaining the building blocks of all cells," he said.