The green Mediterranean diet contains more food from plants and less meat or poultry than the standard Mediterranean diet. As you may know, the Mediterranean diet emphasizes fruits and vegetables, dairy products and fresh fish. It is associated with a lower risk of heart disease, stroke, and diabetes than the standard Western diet.The Mediterranean diet also calls for consuming seafood and fish at least a couple of times a week and eating eggs, poultry, cheese and yogurt in moderation. The approach limits indulging in sweets and red meat.The key components of the green-Mediterranean diet are the same, with a few tweaks. Its name comes from an increased focus on green foods: veggies, fruits, and even green tea (three or four cups a day, to be exact). The other key green food on the menu is 100 grams per day of mankai, a freshwater plant that’s a member of the duckweed family. Similar to sea veggies, it’s a super-source of nutrients and also sustainable to cultivate. Mankai is a complete source of the nine essential amino acids (plus a few more), and it’s also rich in polyphenols, fiber, minerals, and vitamins.What’s more, the diet includes a specific intake of 28 grams of walnuts-a nut that has been the subject of a lot of research of late, with studies linking it to fighting inflammation, supporting gut and heart health, and promoting healthy aging. The green Mediterranean diet also calls for less red meat.Drinking at least three cups of green tea daily would be part of a green Mediterranean regimen. Green tea is loaded with polyphenols, natural compounds that, research suggests, help shield you from cancer and fight inflammation. The polyphenols in the green tea are a type of antioxidant and provide anti-inflammatory benefits. Antioxidants help lower the risk of chronic diseases like cancer, heart disease and diabetes.To make your typical green smoothie more in line with the green Mediterranean diet, try adding a dose of plant-based protein. Chia, hemp or flax seeds are all plant-based proteins that are also good sources of omega-3 fatty acids.
