Green-Mediterranean Diet
Researchers have begun looking at the new diet they call the green-med diet which started as a combination of the Mediterranean diet, known for it's great health benefits, and the Flexitarian diet which is a variation of Vegetarian that has a plant forward focus but allows for the occasional intake of fish, poultry, and/or meat. The green-med diet increases the consumption of plant-based sources, rich in polyphenolic compounds and plant proteins which reducing red meat, sugar, and processed foods. It also encourages the intake of green tea, walnuts, and Manki duckweed (which is a vegetable that contains all of the essential amino acids and vitamin B12 that are often lacking in vegetarian diets).
The research on these diets often compares the Green-Med diet, the Med diet, and diet that follows the healthy dietary guidelines. Although the Green-Med diet did see the biggest benefits, all three diet were found to have positive health changes, which emphasizes that diets rich in whole foods that avoid proceessed foods and added sugars helps to decrease disease risks. Some of the specific diseases improved by diet changes are discussed below.
The Impacts on the Most Common Diseases-
The Green-Med diet was shown to decrease the markers for non-alcoholic fatty liver disease (NAFLD) which affects 1/4 of the global population with 90% of cases among individuals with obesity. In a recent study it was found that both the traditional Med diet and the Green-Med diet have similar effects on weight loss, but the Green-Med diet also had a significant reduction in IHF, a key marker for NAFLD. This is hypothesized to be due to a higher recommended intake of polyphenols which is a strong antioxidant.
Cardiovascular disease is one of the leading global causes of death. The Med diet has been considered the gold standard for dietary guidance for cardiovascular disease in clinical practice. Researchers in 2020 found that when comparing the Med diet, Healthy Dietary Guidance (HDG) diet, and Green-Med diet, there was a reduction in weight in all 3 groups. However, the Green-Med diet had the most significant weight loss as well as the most significant reduction in insulin resistance, blood pressure, and LDL cholesterol levels. These are some of the main risk factors in cardiovascular disease. This reduction is believed to be a double whammy combination of increased plant intake, which results in increased polyphenols, polyunsaturated fatty acids, fiber, and plant protein, as well as a reduction in protein from meat sources. An additional study in 2023 looked at proximal aortic stiffness (PAS), which is a distinct marker of vascular aging and a very sensitive early predictor of cardiovascular morbidity and mortality risk. The Green-Med diet again had the most reduction in PAS scores. However it should be noted that all three diets (Med, Green-Med, and healthy dietary guidelines) showed a reduction in PAS scores making this the first study to show that PAS may be improved by maintaining a healthy lifestyle!
The Green-Med diet has also been found to help in gut microbiome diversity which plays a major role in GI disorders such as Crohn's, IBD, and Diverticulitis and also has emerging research for the gut-brain connection which impacts mood disorders, overall eating habits, and more. Research also found that the gut microbiota changes caused by Green-Med were part of the reason for the positive impacts on weight and cardiovascular disease risk.
Brain aging diseases such as Alzheimer's and Dementia have also been positively impacted by the Green-Med diet. Research in 2022 found that the Green-Med diet slowed age-related brain atrophy (shrinking in size resulting in a lower function). The increased polyphenols from plants and a-linoleic acid in walnuts is hypothesized to be the positive source. In fact a study published in 2023 looked specifically at the Green-Med, Med, and HDG diets and found that the Green-Med diet reduced the "age" of brains by 18 months. The Med diet also had about 9 months of "saved" aging.
This research all shows that diet changes result in postive health impacts and a significant reduction in risk for the most common chronic diseases in the United States and globally. A focus on whole foods with a variety of fruits and vegetables, whole grains, and healthy fats all while reducing processed foods and added sugar should be the main goal in dietary changes throughout the world.
Resources:
The Innovative RDN, Fall 2023, Volume 26, Issue 1; "The Green-Mediterranean Diet: A New Paradigm for Holistic Health Enhancement" by Yuntong Li
Tsaban, G, Shalev, A, Katz, A. et al. Effect of Lifestyle Modification and Green Mediterranean Diet on Proximal Aortic Stiffness. JACC. 2023 Apr, 81 (16) 1659–1661.
Written by: Meghan Hawley, RD
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