The Mediterranean diet can help you lose weight, protect your heart, and prevent chronic diseases such as diabetes and dementia. However, a modified version called the “Green Mediterranean Diet” is more effective at eliminating visceral fat, one of the contributing factors to many chronic diseases.
The green Mediterranean diet is most effective at reducing visceral fat
The Mediterranean diet isbest overall diet” Named by US News & World Report for the 5th consecutive year. It is also the “best heart-healthy diet,” “best diabetic diet,” and “easiest diet.” The health benefits of the Mediterranean diet have been recognized by the medical community. However, a modified version called the “Green Mediterranean Diet” was found to have more pronounced benefits, especially in reducing visceral fat.
A green Mediterranean diet refers to adding green tea, walnuts and Wolffia globosa to the traditional Mediterranean diet and reducing consumption of red and processed meat.
in one study294 participants with abdominal obesity were divided into three groups and followed the Healthy Dietary Guidelines (HDG) diet, the Mediterranean diet, and the green Mediterranean diet, respectively, for 18 months.
In this trial, participants in the traditional Mediterranean diet group consumed 28 grams of walnuts per day. Participants in the green Mediterranean diet group consumed 28 grams of walnuts plus green tea (3 to 4 cups) and a green shake made with Wolffia globosa (100 grams) per day, reducing the amount of red meat. Reduced consumption.
As a result, participants on the traditional and green Mediterranean diets lost similar amounts of weight (-2.7% and -3.9%), as well as waist circumference (-4.7% and -5.7%). But the green Mediterranean diet is more effective in some ways.
The group following healthy eating guidelines had a 4.2% reduction in visceral fat. The traditional Mediterranean diet group decreased by 6.0%. The effect of the green Mediterranean diet was particularly pronounced, with the participant losing his 14.1% of visceral fat. This is more than double the fat loss of the traditional Mediterranean diet.
This study noted that decreased visceral fat was significantly associated with increased dietary intake of walnuts, green tea and Wolffia globosa, and decreased red meat intake.
High visceral fat levels not only cause abdominal obesity, but are closely associated with various chronic diseases. hypertension, hyperlipidemia, cardiovascular disease, myocardial dysfunctioninsulin resistance, type 2 diabetes, cancerWhen dementiaIt is also an independent factor in mortality.
Visceral fat can also cause fatty liver. A green Mediterranean diet can help reduce liver fat. prevalence Halving non-alcoholic fatty liver disease (NAFLD). In addition, it can improve cholesterol levels. cardiovascular Risk scores will almost double over the next ten years.
What are the health benefits of Wolffia globosa, green tea and walnuts?
Three main ingredients are added to green Mediterranean cuisine. Wolffia globosa, green tea and walnuts.
1.) Wolfia Globosa
Ulfia globosa is an edible aquatic plant that resembles green couscous (pasta shaped and colored like millet). Wolffia globosa includes a wide variety of species. nutrients: 9 essential amino acids (minimum basic unit of protein) that cannot be synthesized by the human body, dietary fiber, polyphenol, iron, zinc, vitamin B12.
Wolffia globosa is one of the proteins found in green Mediterranean cuisine.of total protein Freeze-dried Wolffia globosa has a content of 20-30%, a fiber content of about 25% and a fat content of 1%-5%. Among them, polyunsaturated fatty acids account for more than 60% of the total fat, and the content of omega-3 fatty acids is higher than that of omega-6 fatty acids.
omega 3 fatty acids Reduces visceral fat mass and reduces oxidative damage caused by visceral fat.
Since vitamin B12 is found primarily in animal products, vegetarians are often deficient in this nutrient. However, Wolffia globosa contains bioactive substances. Vitamin B12 And it serves as a plant-based food source for this nutrient. The aforementioned characteristics make it a good quality protein source for many people, especially vegetarians.
In addition, this plant has 200 A variety of powerful polyphenols Antioxidant activity, and its fibers also intestinal flora.
Wolffia globosa is also beneficial in controlling postprandial and fasting blood sugar levels.in one study, the subjects were divided into two groups. Results showed that the Wolffia globosa group had lower peak postprandial blood glucose levels, faster return to baseline blood glucose levels, and higher satiety ranks. In addition, fasting blood glucose levels were lower in the Wolffia globosa group the next morning.
2.) Green tea
The catechins in green tea help reduce cardiovascular risk. one study Subjects who ingested more catechins (583 mg/day) for 12 consecutive weeks had lower body weight, body fat mass, waist circumference, waist circumference, visceral fat area, and subcutaneous fat area than those in the control group. It was found to be large (96 mg of catechins per day). In addition, the former significantly reduced systolic blood pressure and LDL cholesterol (bad cholesterol).
In addition, catechins also have antibacterial properties. antiviral drugand anti-allergy; and it can prevent inflammatory bowel disease.
Dr. Gyaltsen Lobsang, director of the Dr. Lobsang Preventive Medicare Clinic, recommends drinking green tea unless you have problems such as poor sleep quality, acidity, or an upset stomach. The antioxidants in green tea fight free radicals, naturally boost the immune system, and help prevent cancer.
3.) Walnuts
Nutritionist Tzu-Yun Chien, who specializes in functional medicine, says walnuts contain fiber, minerals, vitamin D, and are higher in unsaturated fatty acids than other nuts. Replacing saturated fat in your diet with more unsaturated fat can help reduce visceral fat.
Additionally, studies have shown that consuming 56 grams of walnuts daily can improve blood vessels. Endothelial It does not lead to decreased function and blood pressure in overweight adults with high visceral fat and weight gain. a Healthy vascular endothelium reduces the risk of heart disease.
Lobsang said nuts are a good source of fat, and walnuts are particularly beneficial for brain health.
Compared to other nuts, walnuts α-linolenic acidan omega-3 that plays an important role in brain health. the study Eating walnuts has been found to significantly improve memory and slow down the aging process in the brain.
Eat smart with a green Mediterranean diet that focuses on different foods
The traditional Mediterranean diet includes large amounts of vegetables, fruits, whole grains, legumes, nuts and seeds, healthy fats (such as virgin olive oil), fish, seafood, poultry, dairy products, and eggs in moderation. intake. such as reducing red and processed meat intake.
The green Mediterranean diet consumes significantly less red and processed meat than the traditional Mediterranean diet and also contains Wolffia globosa, green tea and walnuts.But Wolffia globosa is not a common food. . According to Tzu-Yun Chien, if Wolffia globosa is not available, red meat can be replaced with white meat (fish and chicken) or high-protein legumes (soybeans, black beans, edamame, chickpeas).
Other edible algae similar to Wolffia globosa are also good sources of protein. edible algae (both microalgae and macroalgae) have been found to be highly nutritious and an excellent source of proteins, fats, carbohydrates, vitamins, and macro- and micro-elements. Rich in polyunsaturated fatty acids, polysaccharides, polyphenols, carotenoids and other nutrients.
Clinically, Lobusan found that taking green algae could help patients rid their cranial nerves of toxins and help the brain fight inflammation. and effective in removing heavy metals. He also pointed out that algae boost immunity and help regulate the nervous and immune system.
The recommended intake of walnuts is generally 2-3 per day. However, Chen believes that people who don’t have obesity problems and don’t normally consume much fat can eat five to six walnuts a day.
At the same time, it is important to have a diverse diet. You can eat other nuts and healthy foods, but you should watch your red meat intake. In an outpatient clinic, Chien found that red meat eaters, especially men, were particularly prone to inflammation in their bodies, increasing their risk of cardiovascular disease.
Camille Su is a health reporter covering topics related to disease, nutrition and research. Any tips? kuanmi.su@epochtimes.com
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