Understanding the Traditional Mediterranean Diet
The Mediterranean diet emphasizes whole, minimally processed foods like:
Base Ingredients
- Fruits
- Vegetables
- Whole grains
- Legumes
- Nuts and seeds
- Herbs and spices
- Seafood
- Poultry
- Eggs
- Dairy
- Extra virgin olive oil
Benefits of the Traditional Mediterranean Diet
Research shows following this diet pattern may:
- Lower risk of heart disease and stroke
- Reduce inflammation
- Lower blood pressure and cholesterol levels
- Improve blood sugar control and type 2 diabetes risk
- Enhance weight loss
- Boost brain health
Introducing the Green Mediterranean Diet
The green Mediterranean diet retains all the components that make the traditional Mediterranean diet so healthy, but amplifies its plants-first approach.
Increasing Fruits, Vegetables, Greens
This diet emphasizes getting over 500g (4 servings) of fruits and vegetables each day, especially green veggies like:
- Spinach
- Kale
- Broccoli
- Green beans
- Peas
- Brussels sprouts
- Asparagus
- Cabbage
- Lettuce
- Cucumber
Adding Herbal Teas
Enjoying antioxidant and anti-inflammatory herbal teas is also encouraged, like:
- Green tea
- Chamomile tea
- Hibiscus tea
- Rooibos tea
- Peppermint tea
FAQs
What is the green Mediterranean diet?
The green Mediterranean diet is a variation of the traditional Mediterranean diet that places an even greater emphasis on fruits, vegetables, greens, and herbal teas. It recommends getting over 4 servings of produce, especially green veggies, per day.
How is the green Mediterranean diet different?
The green Mediterranean diet contains all the elements of the traditional Mediterranean diet, like seafood, olive oil, whole grains, etc. The "green" version simply advocates eating double the amount of plant foods each day, particularly leafy green vegetables and antioxidant herbal teas.
Why is the green version healthier?
The higher produce intake provides more fiber, vitamins, minerals and plant compounds like polyphenols that offer additional anti-inflammatory and disease-fighting benefits.
Is the green Mediterranean diet plant-based?
No, you can still consume animal products like fish, poultry, eggs and dairy when following a green Mediterranean diet. But the diet does emphasize mostly plant-based, minimally processed whole foods for optimal wellness.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Related Coverage
The 2023 food pyramid provides the most up-to-date nutrition advice for balancing whole grains, produce, legumes, healthy fats, lean protein, nuts, seeds, dairy and water....
The classic 'eat more chicken' sign has become a ubiquitous pop culture meme. Learn about the history of this iconic slogan and how to easily make your own printable sign....
Get started on the 21-day elimination diet with grocery lists, meal plans, snack ideas, and over 50 quick and easy AIP, paleo and whole30 compliant recipes....
Online counseling offers increased accessibility, flexibility, and anonymity for Michigan residents. Learn about available services, finding licensed providers, effectiveness, costs, insurance coverage, and more....
Yes bumblebees can and do sting, though less severely than honey bees in non-allergic people. Learn signs of bumblebee stings, treatment for reactions and preventing conflicts....
Crafting Mediterranean diet inspired meals to take on-the-go is easy with simple meal prepping. Focus on vegetables, healthy fats, lean protein and explore Mediterranean flavors....
The updated 2023 food pyramid provides visual guidance on optimal nutrition. It emphasizes whole foods like produce, lean protein, whole grains while limiting sweets....
Learn how to properly use Neutrogena's Stubborn Blackhead Daily Serum to clear pores and prevent blackheads. Discover tips for getting the best results from this exfoliating blackhead treatment....
Discover the diverse and vibrant world of food groups through the lens of clipart. This comprehensive guide explores the various food groups, their essential nutrients, and their visual representation in clipart form....
Looking at SlimFast vs Ensure for weight loss? Compare nutrition facts, calories, protein, carbs, sugar, and pros and cons. See which meal replacement shake is more effective....