Green Mediterranean Diet Explained Benefits and Should You Try It

The Mediterranean diet has long been praised for its heart-healthy benefits, emphasizing vegetables, fruits, whole grains, olive oil, and seafood. But a new variation, known as the green Mediterranean diet, claims to be even healthier.

This diet eliminates red and processed meats while incorporating green tea and a nutrient-rich plant shake. But does it really offer additional benefits? Here’s what you need to know.

What Is the Green Mediterranean Diet?

The green Mediterranean diet builds on the traditional Mediterranean diet with a few key differences:

• No red or processed meats – These are replaced with poultry and fish.

• Daily green tea consumption – At least 3 to 4 cups a day.

• Walnuts for added nutrients – A small handful daily.

• A unique plant shake – Made with Wolffia globosa (also known as duckweed or Mankai).

Unlike commercialized diet plans, the green Mediterranean diet has mainly been studied in research settings, but its results are promising.

Foods to Eat on the Green Mediterranean Diet

• Plenty of vegetables

• Legumes (beans, chickpeas, peas)

• Fish and poultry

• Fruits

• Olive oil as the primary fat source

• Green tea (3-4 cups per day)

• Walnuts (1 oz per day)

• Mankai duckweed shake (3.5 oz per day, blended into a plant-based protein shake)

Foods to Avoid

• Red meats (beef, lamb)

• Processed meats (bacon, sausage, deli meats)

• Added sugars and sweets

• Saturated fats (such as butter)

Health Benefits of the Green Mediterranean Diet

Studies suggest this diet may provide several advantages over the traditional Mediterranean diet:

1. Greater Fat Loss

A 2022 study in BMC Medicine found that people on the green Mediterranean diet lost more harmful belly fat than those following the traditional Mediterranean diet. This is likely due to the high antioxidant content from plant-based foods.

2. Improved Heart Health

Research published in Heart (2020) found that following the green Mediterranean diet for six months led to greater reductions in cholesterol, blood pressure, and inflammation markers compared to a standard healthy diet.

3. Brain Health Benefits

A 2022 study in The American Journal of Clinical Nutrition found that the diet may reduce the risk of age-related cognitive decline, possibly due to its impact on insulin sensitivity and brain-supporting nutrients like green tea and walnuts.

4. Better Liver Health

A 2021 study in Gut showed that this diet significantly reduced the risk of non-alcoholic fatty liver disease (NAFLD). Since excess liver fat is linked to diabetes and heart disease, this could be a major health advantage.

Are There Any Downsides?

The main challenge with the green Mediterranean diet is the availability of Mankai duckweed, a plant-based protein that’s not widely sold. However, you can substitute with hemp, chia, or flaxseed-based protein powders, which also provide plant-based protein and omega-3s.

Should You Try the Green Mediterranean Diet?

If you're already a fan of the Mediterranean diet or looking to cut back on red meat while boosting plant-based nutrients, the green Mediterranean diet may be a great option. It offers proven health benefits, is sustainable, and is not overly restrictive making it easier to maintain long-term.

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