Both the Mediterranean and the green Mediterranean diet share a lot in common. Both diets focus on lean protein, as opposed to red or processed meats.
The Mediterranean diet does not need recommendations. Recently, however, a new, more plant-based version of this dietary approach has taken the Mediterranean diet to the next level. And according to research, it has benefits that can potentially work wonders for our health, from brain function to heart health.
To know us better: What is the “green” Mediterranean diet
Both Mediterranean and green Mediterranean diet several common elements are shared. Both diets focus on lean proteins, such as seafood, chicken and turkey, as opposed to red or processed meats. These two dietary approaches also highlight fresh vegetables, nuts, beans and olive oil, which greatly benefit both the heart and the brain.
However, the green Mediterranean diet, although it follows the principles of the original Mediterranean diet, is characterized by an increased number of plant foods. In addition, a supplement of Wolffia globosa, a protein-rich aquatic plant, is added.
According to research, the more plant-based version of the Mediterranean diet can offer even more benefits to our brains – especially as we age. In particular, according to research published in January 2022 in the American Journal of Clinical Nutrition, the green Mediterranean diet can slow down the aging of the brain. It should be noted that this research is one of the longest-running and largest magnetic resonance imaging studies in the world.
Scientific data
For 18 months, researchers at Ben-Gurion University led an international study examining the effects of diet on age-related brain atrophy. The researchers worked with 284 participants, who were divided into three groups based on their diet: the first group followed a conventionally healthy diet, the second group followed that of the Mediterranean diet and the third and last group followed the green Mediterranean diet.
In the latter case, participants consumed a Wolffia globosa drink daily, drank three to four cups of green tea, and ate more plant-based foods than meat. All three groups participated in physical activity programs with aerobic exercise, and were given magnetic resonance imaging scans of the entire brain before and after the test.
After 18 to 24 months, the researchers saw dramatic changes in participants’ MRI scans. They observed that the rate of markers of brain atrophy – such as hippocampal shrinkage and loss of brain tissue – accelerated significantly in people aged 50 years and older.
However, most impressive of all was the benefit of the green Mediterranean diet. While brain atrophy slowed in both groups following the Mediterranean diet pattern, the green Mediterranean diet group had even less cerebral atrophy. In addition, areas of the brain that tend to show signs of neurodegeneration with age, such as the hippocampus, were less affected.
At the same time, there has been an improvement in insulin sensitivity (note that the opposite, that is, insulin resistance, may be a prediabetic condition or a symptom of other conditions characterized by hormonal deregulation).
The point of superiority of the green Mediterranean Diet
During their study, the researchers noted that the good old Mediterranean diet also had a positive effect on brain atrophy. The green Mediterranean diet just had a more significant impact, slowing down the signs of brain aging more noticeably.
The focus of the green Mediterranean diet for aging brains was the extra focus on “green” foods – specifically plants. And the reason is that while reduced meat consumption in the Mediterranean diet is beneficial for the brain, in fact the factor that makes the difference between a conventional and green Mediterranean diet, is the increased polyphenols. And these are found in foods of plant origin.
The conclusion
While we certainly need more research and studies to come up with a safe conclusion, it is now commonly accepted that putting more plant foods on our plate is a good way to keep our brains healthy over time. In fact, adding foods rich in polyphenols and antioxidants may provide an extra shield against neurological changes. Eat your veggies then.
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