The Mediterranean Green Diet indicates a new study

The Mediterranean Green Diet indicates a new study, better than the original version. New research suggests that additional restriction of meat intake with a parallel increase in protein-rich plant-based foods may benefit cardiometabolic status. And beyond the known beneficial effects of traditional Mediterranean green diets, reduce cardiovascular risk.

Fruits and veggies

A green Mediterranean diet is enriched with green plant foods and a low meat intake. The Mediterranean diet, based on the excessive consumption of plant-based foods, has been shown to be superior to the previously recommended low-fat diet for reducing cardiometabolic risk and preventing cardiovascular disease, said Dr. Gal Tsaban.

And researcher from Ben-Gurion University of the Negev and Soroka University Medical Center, and colleagues. Consequently, the Mediterranean diet has gained popularity in clinical settings and is currently the backbone of clinical cardiology dietary guidelines. The scientists wanted to find out if a greener version of the Mediterranean diet, supplemented with nuts, green tea, and mankai, and low in meat / poultry, could be even better for health.

They randomly assigned 294 sedentary and moderately obese (BMI 31) people into three diet groups with a mean age of 51 years. The first group received guidance on promoting physical activity and basic guidelines for a healthy diet. The other received caloric restriction (1500–1800 kcal / day for men and 1200–1400 kcal / day for women) following the same physical activity guidelines plus advice following the traditional Mediterranean diet.

Mediterranean diet

It was low in simple carbohydrates, rich in vegetables, with red meat instead of poultry and fish. This included 28 g / day of walnuts. The third group received physical activity counseling and counseling following a similar calorie-restricted green version of the Mediterranean diet. This included 28 grams / day of walnuts, avoiding red / processed meat and a lot of plant matter.

It consisted of 3-4 cups / day of green tea and 100 grams of frozen cubes (Mankai cultivated) of Wolfia globosa. A protein-rich form of the aquatic plant is duckweed, which is taken as a green plant as a partial substitute for animal protein. After six months, the effects of each diet on weight loss and cardiovascular and metabolic risk factors were evaluated.

They were overweight on both types of Mediterranean diets: 6.2 kg green Mediterranean diet; Mediterranean 5.4 kg; Healthy diet 1.5 kg. Those who follow the green Mediterranean diet have reduced their waist circumference by 8.6 cm on average, while on the Mediterranean diets 6.8 cm and the healthy diets 4.3 cm.

Mediterranean green diet

The Mediterranean green diet group achieved a large drop in “poor” low-density cholesterol of 6.1 mg / dL, a decrease of approximately 4%. The equivalent figures were 2.3 mg / dl (about 1%) for those in the Mediterranean diet group and 0.2 mg / dl for those in the healthy diet group. Similarly, among other cardiovascular and metabolic risk factors, the Mediterranean green diet significantly improved in those with diastolic blood pressure, insulin resistance.

And an important marker of inflammation, C-reactive protein, which plays an important role in the artery. The ratio of “bad” cholesterol to “bad” cholesterol has also increased. These changes led to a nearly double drop in the 10-year Framingham risk score, a calculation that was used to estimate the likelihood of severe heart disease over the next decade, with a green Mediterranean diet.

The authors cautioned that their sample included only 35 women, and that they were also unable to identify specific factors in the green Mediterranean diet that explained the observed effects. Incentives to follow a green Mediterranean dietary pattern in combination with education and physical activity are likely to make an important contribution to public health, as they can improve the balance of cardiovascular risk factors and ultimately the cardiovascular morbidity and mortality. I can stop, “he said.

Our findings suggest that additional restriction of meat intake with a parallel increase in protein-rich foods of plant origin may further benefit cardiometabolic status and reduce cardiovascular risk beyond the known beneficial effects of the traditional Mediterranean diet. An article on the findings was published in the journal Heart. The study found that a plant-based ‘green’ Mediterranean diet leads to greater weight loss.

As Americans continue to indulge in turkey day feasts, a new study suggests that the “green” Mediterranean diet contains less meat that may promote better heart health. A study published this month in the medical journal Heart found that consumers were consuming more plant-based protein and a limited amount of poultry and red meat, including meat and seafood, compared to the traditional Mediterranean diet, that vegans were also healthier for the heart. Whole grains and olive oil in moderation.

Traditional Mediterranean Diet

For the study, the researchers divided 294 moderately obese participants, most of whom were men, into three groups. The first group was advised on ways to increase physical activity and simply instructed on a healthy diet. The second group received the same guidance, but were told to follow the traditional Mediterranean diet by eating red meat instead of fish and poultry. The researchers also reported that the participants of the vegetables were provoked to eat during the study.

The third group was advised on physical activity and how to follow the green Mediterranean diet without meat and abundance of plant-based foods high in protein from nuts and other ingredients to replace animal products. After the test, the age of participants, on average 51, who followed the green Mediterranean diet, lost 13.7 pounds, more than those who followed the traditional Mediterranean diet of chicken and fish, who lost 11.9 pounds. Followers of the healthy diet lost only 3.3 pounds.

Consumers who followed the Mediterranean plant-based diet also lost as much as 3.4 inches above their waists, compared to 2.7 inches lost by traditional Mediterranean dieters and 1.7 inches lost by healthy dieters. The study corroborates previous research suggesting that adults who follow a vegetarian or plant-based diet focus on weight loss and a lack of body fat. And nutritionists say plant-based foods like legumes, nuts.

And leafy greens can be an adequate source of sustenance without compromising fiber and protein intake. Dietitian and author of “Finally Full, Finally Slim” Registered dietitian and the more plant foods you eat, the more fiber and antioxidant vitamin C you get. People don’t know if you don’t need to eat animal products for protein. Grains and vegetables contain protein. Plant-based vegetables contain protein.

Naturally, the reason for this is to help you lose weight. Fiber will help you feel full and you can eat a larger portion and feel more satisfied, he said. The green Mediterranean diet may be even better for weight loss than the regular Mediterranean diet. In recent years, the Mediterranean diet has become one of the healthiest eating patterns out there.

Now, a new study suggests that the green ‘med diet (which also includes more plant-based foods) may be better for health than the traditional Mediterranean diet. It is not a diet in the strict sense, it is a set of eating habits inspired by Mediterranean countries such as Spain, Italy or Greece. The diet cannot be strict because there is no “Mediterranean” way of eating. It varies from one country to another and even from one region to another. Some even argue that it is not just what you eat, but also how you eat.

However, the general idea is that you are going to eat a lot of foods: fruits, vegetables, beans, nuts, beans, whole grains, and cereals. When you eat or eat meat, it does not have a central place in the Mediterranean diet of fish and perhaps chicken: red meat. Although scientists are still debating how good the Mediterranean diet is, most studies believe that it is quite healthy. A 2017 review of studies found evidence that practicing a Mediterranean diet can reduce the risk of cardiovascular disease.

The overall incidence of cancer, neurodegenerative diseases, diabetes, and premature death. Another review from 2018 echoed the findings and reported that the Mediterranean diet can improve overall health. Now a new study reports that when it comes to minimal weight loss, the Mediterranean ‘Green Sister’ could benefit even more. Fiber, healthy fats, and polyphenols are considered the keys to the benefits of the Mediterranean diet.

From British Medical Journal

In a new study, the researchers wanted to see if an even higher intake of these compounds (and a lower intake of red meat) was even better. She randomly assigned 294 sedentary and moderately obese people into three dietary groups: The first group received only a guide on how to eat a healthy diet and increase their physical activity; The second group received the same guidelines, following a calorie-restricted Mediterranean diet (1500–1800 kcal / day for men and 1200–1400 kcal / day for women); The third group received the same as the second group.

But characterized a green version (the so-called green medicine) of the Mediterranean diet. Specifically, the Green Med diet includes 28 grams / day of walnuts, 3-4 cups / day of green tea, protection against red meat and 100 grams of frozen cubes of wolfia globosa (mankai strain). After six months, the researchers reviewed the participants. All three groups lost weight, but the results were surprising: participants on a healthy diet (first group) lost 1.5 kg. The Mediterranean diet participants weighed 5.4 kg.

In the end, the Green Med participants lost 6.2 kg. The waist circumference was also reduced to 4.3 cm, 6.8 cm and 8.6 cm, respectively. Similar drops were also seen for cholesterol. It is still a small-scale study, but the results warrant further investigation, the researchers say. Incentives to follow a green medication diet pattern in combination with education and physical activity are likely to make an important contribution to public health.

And as they can improve the balance of cardiovascular risk factors and ultimately cardiac morbidity and death. The rate can be reduced, the authors noted. The results of the Mediterranean diet are not always clear, as is often the case in nutritional studies. However, this may be due, at least in part, to many varieties of the Mediterranean diet. If many of the benefits come from a subset of Mediterranean foods, it may be worth exploring particular types of Mediterranean diets.

Ultimately, however, both types of Mediterranean diets offer significant benefits for weight loss. Reducing your calorie intake is clearly one of the first things recommended for weight loss. But some diets make it easier than others and also healthier than others. Our findings suggest that additional restriction of meat intake with a parallel increase in protein-rich plant foods may further benefit cardiometabolic status and reduce cardiovascular risk beyond the known benefits of the traditional Mediterranean diet. It could, believes the study. The study has been published in the British Medical Journal.

The Mediterranean Green Diet
All the fruits and vegetables

Get your ‘5 a day’ fruits and veggies to live longer. New research shows that all the fruits and vegetables you eat every day are all you need to live longer. Scientists analyzed data from more than 2 million people in the United States and dozens of other countries and found that eating about five servings of fruits and vegetables a day was associated with the lowest risk of premature death, and that the optimal balance was of two servings. it was three servings of fruits and vegetables a day.

All the fruits & vegetables

Compared with those who ate fruits and vegetables twice a day, those who ate five servings a day had a 13% lower risk of death from all causes; 12% lower risk of death from heart disease and stroke; 10% lower risk of death from cancer and 35% lower risk of death from respiratory disease, such as chronic obstructive pulmonary disease.

According to the study published March 1 in the journal Circulation, eating more than five servings of fruits and vegetables a day did not provide additional benefits. But reaching that goal of five a day may be harder than you think, because only 1 in 10 adults eat enough fruits or vegetables, according to the US Centers for Disease Control and Prevention.

Epidemiologist & Nutritionist

“While groups like the American Heart Association recommend four to five servings of each of fruits and vegetables per day, consumers receive inconsistent messages about what defines the optimal daily intake of fruits and vegetables, such as: recommended amounts and what foods to include and avoid, “said study author Dr. Dong Wang in a journal news release. She is an epidemiologist and nutritionist at Harvard Medical School and Brigham and Women’s Hospital in Boston.

The researchers also found that not all fruits and vegetables were protective. Green leafy vegetables (such as spinach, lettuce, and kale) and fruits and vegetables rich in beta-carotene and vitamin C (such as citrus fruits, berries, and carrots) were beneficial, but starchy vegetables such as peas and corn, fruit juices, and potatoes were beneficial. Not associated with a reduced risk of death from all causes or some chronic diseases.

The researchers determined that “not all fruits and vegetables provide the same benefits, although current dietary recommendations generally address all types of fruits and vegetables, including starchy vegetables, fruit juices and potatoes,” Wang said. Overall, the findings support evidence-based public health messages that people should eat fruits and vegetables five times a day, according to Wang.

“This amount provides the greatest benefit in terms of preventing major chronic diseases and is a relatively achievable intake for the general public,” she said. The Harvard School of Public Health has more about fruits and vegetables.

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