What Is the Green Mediterranean Diet and Should You Try It Everyday Health MenuNewslettersSearch Mediterranean Diet What Is the Green Mediterranean Diet and Should You Try It By Jessica MigalaMedically Reviewed by Kelly Kennedy, RDNReviewed: March 9, 2021Medically ReviewedOn the green Mediterranean diet, you'll minimize the amount of meat you eat in favor of plenty of healthy greens.Alexander Spatari/Getty ImagesYou may already be familiar with one of the world’s most popular healthy diets. That would be the Mediterranean diet — an eating plan rich in whole grains, fruits, vegetables, legumes, fish, and healthy fats like nuts and olive oil, and which even allows some dark chocolate and red wine. This eating style limits red meat, processed foods, and added sugars, and registered dietitians tend to praise the plan for its heart and weight benefits. In 2021, for example, U.S. News & World Report ranked the Mediterranean diet as No. 1 in Best Plant-Based Diets, Best-Heart Healthy Diets, Best Diabetes Diets, Best Diets for Healthy Eating, Easiest Diets to Follow, and — last but not least — Best Diets Overall for 2021.But could the Mediterranean diet get even better? Maybe, suggests a study published in November 2020 in Heart. In the randomized controlled trial, researchers found that following a “green” Mediterranean diet for six months resulted in a greater decrease in measures of “bad” LDL cholesterol, diastolic blood pressure (the second number on a blood pressure reading), and inflammatory markers compared with following a traditional Mediterranean diet or adhering to general healthy diet advice (the control group). Weight loss between the two Mediterranean diet groups was similar — 14 pounds (lbs) in the green group, 12 lbs in the traditional (on average) — though the green Mediterranean diet group saw a higher reduction in waist circumference in men. But what is the green Mediterranean diet, and how does it differ from the standard Mediterranean diet? Most Recent in Mediterranean Diet Later Meals Increase Hunger Decrease Calories Burned 6 Bugs You Can Eat and Their Health Benefits 5 Cheap and Healthy Recipes to Make With Oats What Happens to Your Cholesterol When You Go on a Keto Diet The Green Mediterranean Diet vs the Standard Mediterranean DietThe standard Mediterranean diet aims to follow the traditional eating patterns of Mediterranean cultures. It emphasizes choosing whole grains, fruits, vegetables, beans, herbs, spices, nuts, and olive oil, according to Oldways.That’s supplemented with fish or seafood about twice a week, along with moderate amounts of dairy, eggs, and poultry. The diet discourages eating red meat and sweets, and you’ll also want to steer clear of processed foods, which are often packed with added sugars and sodium. This eating plan also allows you to drink up to one glass of red wine per day (though if you don’t already drink, you’re not encouraged to start). More on Red Meat A New Analysis Suggests You Don t Need to Eat Less Red Meat but Is That True The green Mediterranean diet avoids red and processed meat entirely, while placing plants in the spotlight in a way that goes above and beyond that of the standard Mediterranean diet. You’ll still opt for traditionally “good” Mediterranean-style foods, like whole grains and fresh produce. In addition, there are three daily components to the diet, as followed by participants in the Heart study:100 grams (g) of a Mankai duckweed shake (Not familiar with duckweed? It’s a type of protein-rich aquatic plant, per a December 2019 article in Clinical Nutrition.) Three to four cups of green teaOne ounce of walnuts (Disclosure: The research was partially funded by the California Walnuts Commission.) Why make these changes? “The Mediterranean diet has proven benefits, but we thought it might be improved upon by adding more foods rich in polyphenols and further reducing red meat,” says Meir Stampfer, MD, DrPH, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health in Boston and an author on the Heart research. How Does the Green Mediterranean Diet Work Exactly The green Mediterranean Diet is low in calories and carbohydrates, and high in protein. A sample day, according to the authors of the Heart study, might aim for 1,500 calories per day for men and 1,200 to 1,400 calories per day for women, which includes 40 g of carbs and 100 g of protein. (After two months, carbohydrate intake increases to 80 g per day.) Exercise, reaching up to five days a week, is also encouraged. Based on prior clinical trials, researchers identified an X-factor in what made other diets especially healthy: antioxidant-rich plant compounds called polyphenols, says Heart study author Iris Shai, PhD, adjunct professor of nutrition at Harvard T.H. Chan School of Public Health in Boston. For that reason, in the green Mediterranean diet, there’s an emphasis on several high-polyphenol foods, including Mankai (duckweed), green tea, olive oil, almonds, red onion, and broccoli. Duckweed is particularly rich in protein, iron, and vitamin B12, which makes it a good meat substitute, she says. More on Healthy Diets The Best and Worst Diets for Sustained Weight Loss According to Registered DietitiansLooking to try a new diet plan? Check out this roundup of eating styles, and then ask your healthcare team which may be best for your health or weight loss goals.…Learn More What Are the Potential Benefits of a Green Mediterranean Diet As the Heart study showed, following the green Mediterranean diet improved “bad” LDL cholesterol levels, diastolic blood pressure, and inflammatory markers more than the traditional Mediterranean diet. Researchers calculated the Framingham risk scores (a measure of expected cardiovascular disease risk after 10 years) of the three eating patterns studied, and found that individuals on the green Mediterranean diet saw the greatest risk reduction. Their scores fell by 3.7 percent, while the traditional Mediterranean diet had 2.3 percent lower scores, and the control group had 1.4 percent lower scores.But the possible benefits don’t end there. “We also found a dramatic reduction in the level of fat in the liver, which is closely linked with diabetes risk and related metabolic outcomes. Importantly, these benefits were demonstrated in comparison to an already very healthy diet,” Dr. Stampfer says, coauthor of an article on the study published in January 2021 in Gut. “The Mediterranean diet has always been held up as one of the healthiest plans we know of,” says Sharon Palmer, RDN, a plant-based dietitian based in Duarte, California, and an advisor for Oldways. She adds that it’s possible to follow the Mediterranean diet while incorporating other elements that are known to carry health benefits, like a regular intake of green tea.While both the traditional and Green Mediterranean diet emphasize plant-based eating, the green diet takes things a step further by swapping in a duckweed shake for animal protein at dinner. And while both diets were beneficial for heart and metabolic health, this trial hints that if you add more plants to your plan, it’s probably better for you, Palmer suggests. Still, the traditional Mediterranean diet has a very long history of positive health outcomes — it is, after all, the traditional diet of countries along the Mediterranean, whose populations are noted for their longevity, notes the Mediterranean Diet Roundtable. Still, it’s important to keep your expectations in check. After all, scientists don’t yet know the potential long-term benefits of a green Mediterranean diet because it is so new.More in Diet & Nutrition 9 Scientific Benefits of Following a Plant-Based Diet A plant-based diet is often touted as the healthiest approach to eating, and its benefits extend way beyond weight loss. Can Following a Green Mediterranean Diet Help With Weight Loss Because it’s a low-calorie diet that encourages minimizing processed foods and emphasizing whole foods, it’s no surprise that the green Mediterranean diet can help people lose weight. In the Heart study, after six months, participants following the green Mediterranean diet lost an average of 14 lbs, while those on the traditional Mediterranean diet lost 12 lbs. (Both diets restricted people to the same number of calories.) The authors note that while the amount of weight lost was similar between the groups, it was about 4 times higher than the control group, which lost only about 3 lbs over the course of the study.Notably, the men on the green Mediterranean diet lost more belly fat than males following the traditional diet. Reducing excess belly fat can help lower your risk for type 2 diabetes, heart disease, and stroke, according to the Centers for Disease Control and Prevention (CDC). more on Mediterranean Diet 23 Tips for Weight Loss That Actually WorkOne important thing to remember: As the authors point out in the study, participants followed the diet for six months, a time period in which most dieters lose weight quickly. After that initial loss, dieters (on any diet) tend to slowly regain weight. Ideally, more research is needed to know the long-term weight loss potential of this diet.Prior evidence on the Mediterranean diet may give reasons to be optimistic, though. In an April 2019 study published in Nutrition & Diabetes, which included more than 32,000 people, participants who reported better compliance to an Italian Mediterranean diet were more likely to maintain a stable weight over five years. They were also at a lower risk of becoming overweight or obese, or developing abdominal obesity, compared with those who didn’t follow this dietary pattern. A Detailed Green Mediterranean Diet Food List to Follow What to Eat and Avoid The green Mediterranean diet, as followed by the Heart study participants, emphasizes the consumption of plant-based protein via a Mankai (duckweed) shake. If Mankai doesn’t appeal to you, or if you can’t find it available locally, don’t worry — there are plenty of other plant-based protein sources you can incorporate into your diet, such as chickpeas, tofu, nuts, beans, and even peanut butter. Other hallmarks of the diet include a serving of walnuts daily and three to four cups of green tea. And of course, the usual Mediterranean diet staples — whole grains, fresh produce, olive oil — should be included, too. EatGreen teaWaterMankai (duckweed), or plant-based protein powderNonstarchy vegetables, such as broccoli, green beans, cauliflower, and onionsLeafy greensTomatoesFruitEggsCottage cheeseYogurtAlmondsWalnutsOlive oilTahiniHerbsSpicesFish and poultry (in limited amounts) AvoidRed meatProcessed meatHighly processed foods (snack foods like chips, crackers, and cereals)DessertsSoda and other sweetened beverages Editor' s Picks MyPlate The Ultimate Guide to Healthy EatingThis free and easy-to-follow tool can help you make nutritious choices. Here’s how it works.…Learn More A 7-Day Sample Green Mediterranean Diet Meal PlanThe following is based off of a sample menu used in the Heart study. It is largely regimented. For guidance on how to incorporate the basics of a Green Mediterranean Diet (more plants, less meat), review the below section on the pros and cons of this diet. Day 1 Breakfast A cup of cottage cheese, and an omelet with herbs, along with a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch A plate of fish with olive oil, a salad with red onion and vinaigrette, and a side of green beans Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea Day 2 Breakfast A cup of yogurt, a plate of shakshuka (eggs cooked in tomato sauce), and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch A chicken breast, a green salad, and a side of cauliflower Snack A small tuna salad and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea Day 3 Breakfast A side of tuna salad, an omelet, and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch A chicken breast, a green salad, and a side of broccoli Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea Day 4 Breakfast A cup of cottage cheese, and an omelet with herbs, and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch Baked fish with olive oil, a green salad, and a side of cauliflower Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea Day 5 Breakfast A cup of cottage cheese, a bowl of shakshuka (eggs cooked in tomato sauce), and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch Baked fish with olive oil, a green salad, and a side of green beans Snack A serving of tuna salad and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea Day 6 Breakfast A serving of tuna salad, whole-wheat pita bread, and a cup of green tea with cinnamon Snack A cup of green tea with cinnamon Lunch A grilled chicken breast served with a green salad and broccoli Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea Day 7 Breakfast A cup of low-fat Greek yogurt, scrambled eggs, and a cup of green tea with cinnamon Snack Green tea with cinnamon Lunch Baked fish with olive oil, a green side salad, and roasted cauliflower Snack A small handful of almonds and a cup of green tea Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea Editor s Picks on Healthy Eating 11 Quick and Easy Mediterranean Diet Snacks Switching to a More Plant-Based Diet 6 Tips for Making It Happen Why Are Healthy Eating Habits Important 9 Scientific Benefits of Following a Plant-Based Diet The Role of Exercise on the Green Mediterranean DietIn the study, participants received 18 months of free gym memberships and educational sessions, with the goal of enticing them to participate in moderate-intensity physical activity. Eighty percent of that exercise was aerobic (cardio) exercise. At first, participants were instructed to begin with 20 minutes a day of aerobic exercise at a moderate pace (65 percent of their maximum heart rate), gradually increasing in duration and intensity. Eventually, participants worked up to 45 to 60 minutes of aerobic exercise three to four times per week, as well as once-a-week strength training comprised of two sets of weighted exercises like squats and pushups.Regardless of what eating plan you’re following, the U.S. Department of Health and Human Services recommends adults aim for at least 150 minutes of moderate-intensity exercise per week, or at least 75 minutes of high-intensity exercise per week. The department also advises participating in muscle-strengthening activities that engage “all major muscle groups” at least two days per week. RELATED: 10 Amazing Benefits of Exercise What Are the Pros and Cons of a Green Mediterranean Diet The green Mediterranean diet has both pluses and minuses worth considering before you dive in. Pros One big pro in the green Mediterranean diet is the overall move toward eating more plant-based meals. “The traditional Mediterranean diet has always used plant proteins,” such as beans, nuts, and seeds, says Palmer. Though, as the name implies and as already described, the green Mediterranean diet takes this approach to protein intake up a notch. Plant-based foods have long been credited with some of the health benefits of this plan, and by limiting or phasing out the animal proteins you eat in particular, you will need to naturally begin incorporating even more of these healthy plant proteins in your diet.A number of studies have linked plant proteins to increased longevity, including an August 2019 cohort study published in JAMA Internal Medicine and a July 2020 review and meta-analysis published in The BMJ. The Mayo Clinic notes that higher intake of plant-based foods may also help reduce cholesterol, blood pressure, and the risk of cardiovascular disease. More on Eating for the Environment How 11 Popular Diets Affect the EnvironmentMaking a move away from animal protein is also an environmentally friendly option. A global modeling analysis of the environmental impact of various diets, published October 2018 in The Lancet Planetary Health, found that predominantly plant-based diets (such as vegan, vegetarian, pescatarian, and flexitarian eating styles) were associated with the greatest reduction in environmental impacts (especially greenhouse gas emissions). Cons One possible drawback of the green Mediterranean diet? If you choose to follow it exactly as participants in the Heart study did, it’s not as flexible as the traditional Mediterranean diet. You’re largely following a set plan that has a specific calorie and carb allotment, as well as a high-protein quota to reach. Rather than choosing your dinner, for instance, you would have a duckweed shake. This aspect of the eating plan could be a pro or a con: You might find that you thrive following this diet, thanks to its structure, or you may find that it’s not right for you because of food preferences, eating style, or availability of specialty ingredients (like Mankai). Making a switch to duckweed (from either meat or plant-based protein sources) may be difficult for some people. The study provided Mankai as fresh, frozen cubes to turn into a shake, but this can be a tough ingredient to access. It’s possible to instead use a plant-based protein powder as a replacement for red meat in the diet, “but I doubt they would achieve all of the benefits we found without the polyphenols [from the duckweed],” says Stamfer. In the future, other green plant-based proteins may be looked at in the context of this diet, adds Dr. Shai. It’s important to consult your healthcare provider before you make any major diet changes, says Kelly Kennedy, RDN, staff nutritionist at Everyday Health. She also points out that this diet may not be suitable for those with a history of eating disorders. Most Popular in Diet and Nutrition Keto Diet A Complete List of What to Eat and Avoid Plus a 7-Day Sample Menu 6 Unusual Signs of Dehydration You Should Know About 10 Healthy Foods That Are Great Sources of Iron What Are the Best Low-Carb Fruits to Eat on a Keto Diet What Are the Potential Short- and Long-Term Benefits of a Green Mediterranean Diet You may see some immediate effects on this plan, while others could take a while to show up. Potential Short-Term BenefitsWeight Loss For short-term benefits, the green Mediterranean diet was shown to help promote weight loss (about 14 lbs) over six months. It was also linked to a reduction in belly fat for men.Better Mood The study that looked at the Green Mediterranean Diet did not analyze mood changes. However, an October 2019 PLoS One study on young adults with moderate depression found that after just three weeks of following a healthy eating diet with Mediterranean features (like foods containing omega-3 fatty acids or spices like turmeric or cinnamon), participants reported lower symptoms of depression compared with the control group. It may be that the diet helps reduce inflammation, which is one factor in mental health conditions like depression, but the authors did not determine the mechanism behind the mood boost. Potential Long-Term BenefitsLower Heart Disease Risk If you were to stick with this plan for the long haul, you may notice a reduction in blood pressure, cholesterol, and inflammation, all of which may help reduce the risk of heart disease in the future.Reduced Risk of Diabetes Compared with the control group (who were given healthy diet guidance), the group following a green Mediterranean diet had lower insulin levels, and fasting blood sugar levels decreased in all groups in the study. (Consuming green tea and Mankai have both been shown to benefit glucose levels.) Following a diet that leads to better blood sugar control may help you decrease your risk of developing diabetes.Better Sleep Though the study did not look at measures of sleep, recent research suggests that traditional Mediterranean diets could also help in this area. A study of 432 women, published in Nutrients in September 2020, found that participants who followed the Mediterranean diet more closely had better sleep quality, more efficient sleep, and fewer sleep disturbances after one year compared with people who did not comply with the eating pattern. The researchers suggest that plant-based eating patterns (with an emphasis on fruits and vegetables) may promote restful sleep. More on the Mediterranean Diet 8 Scientific Health Benefits of the Mediterranean DietThe Mediterranean diet is known to be a boon to heart health, but did you know it can benefit your health in a number of other ways?…Learn More A Final Word on the Green Mediterranean DietThe traditional Mediterranean diet is more of an overall pattern of eating with loose rules to follow, like reduce red meat consumption, eat more fish and olive oil, and fill up on vegetables, fruit, nuts, legumes, and whole grains. In contrast, the green Mediterranean diet examined in the Heart study is more of a prescribed plan. And until more research is available on this new twist on the Mediterranean diet, it’s not possible to know exactly what the long-term effects of this diet may be. However, unlike stricter diets such as the keto diet or the paleo diet, the green Mediterranean diet does not need to be an all-or-nothing eating plan. You can certainly take elements of the green Mediterranean diet and apply them to a traditional Mediterranean diet, which could help you stick with it more easily while still reaping some of the health benefits. “This research supports the [existing] Mediterranean diet, but highlights foods like leafy greens,” says Palmer, adding “Sometimes you don’t have to follow a prescription but stick with the basics.” For example, start drinking green tea, make nuts a daily snack, or just focus on getting in more greens and cutting out meat and animal products wherever possible. Simply put: Adding healthy choices to a diet that’s already known to be healthy is likely to enhance its benefits. The Mediterranean diet is a sustainable long-term diet with proven health benefits — whether you embrace it as is, or lean into its “green” twist. As Shai notes, “people first need to love what they eat, feel comfortable with this green lifestyle, and be sensitive to their personal response.” Editorial Sources and Fact-Checking Tsaban G, Meir AY, Rinott E, et al. The Effect of Green Mediterranean Diet on Cardiometabolic Risk; a Randomized Controlled Trial. Heart. November 2020.Mediterranean Diet. Oldways.Agnoli C, Sieri S, Ricceri F, et al. Adherence to a Mediterranean Diet and Long-Term Changes in Weight and Waist Circumference in the EPIC-Italy Cohort. Nutrition & Diabetes. April 2018.Ellis E. Processed Foods: What’s OK and What to Avoid. EatRight: Academy of Nutrition and Dietetics. February 2020.Meir AY, Rinott E, Tsaban G, et al. Effect of Green-Mediterranean Diet on Intrahepatic Fat: the DIRECT PLUS Randomized Controlled Trial. Gut. January 28, 2021.Healthy Weight. Centers for Disease Control and Prevention. July 26, 2019.Physical Activity Guidelines for Americans: 2nd Ed. U.S. Department of Health and Human Services. 2018.Kaplan A, Zelicha H, Tsaban G, et al. Protein Bioavailability of Wolffia Globosa Duckweed, a Novel Aquatic Plant — a Randomized Controlled Trial. Clinical Nutrition. December 2019.Budhathoki S, Sawada N, Iwasaki M, et al. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality in a Japanese Cohort. JAMA Internal Medicine. August 26, 2019.Naghasi S, Sadeghi O, Willett WC, et al. Dietary Intake of Total, Animal, and Plant Proteins and Risk of All Cause, Cardiovascular, and Cancer Mortality: Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. The BMJ. July 22, 2020.The Power of a Plant-Based Diet for Heart Health. Mayo Clinic. April 9, 2019.Mediterranean Diet. U.S. News & World Report.Mediterranean Diet: The Path to Longevity. Mediterranean Diet Roundtable.Springmann M, Wiebe K, Mason D-Croz D, et al. Health and Nutritional Aspects of Sustainable Diet Strategies and Their Association With Environmental Impacts: A Global Modelling Analysis With Country-Level Detail. The Lancet: Planetary Health. October 2018.Francis HM, Stevenson RJ, Chambers JR, et al. A Brief Diet Intervention Can Reduce Symptoms of Depression in Young Adults — A Randomised Controlled Trial. PLoS One. October 2019.Zuraikat FM, Makarem N, St-Onge M-P, et al. A Mediterranean Dietary Pattern Predicts Better Sleep Quality in US Women from the American Heart Association Go Red for Women Strategically Focused Research Network. Nutrients. September 2020.Show LessNEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. 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