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What is a "green Mediterranean diet" and what will it do to your body?

Researchers at Ben-Gurion University and Harvard have taken all the recognized benefits of the Mediterranean diet and added polyphenols to them, very many polyphenols.

The result?

A drastic reduction in the amount of fat in the liver and also a nice weight loss

Tags

• diet

• Mediterranean diet

• liver

Walla!

health

Thursday, 18 February 2021, 08:39

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Like this, only with the addition of polyphenols.

Mediterranean diet (Photo: ShutterStock)

A green Mediterranean diet doubles the rate of fat loss in the liver more than other healthy diets and halves the chance of fatty liver disease (non-alcoholic, NAFLD), according to a long-term clinical MRI study conducted by researchers at Ben-Gurion University of the Negev and colleagues at Harvard University.

The findings of the study were recently published in the international journal Gut.

Fatty (non-alcoholic) liver disease affects 25-30% of people in the United States and Europe.

Fat over 5% in the liver (fatty liver) can cause insulin resistance, type 2 diabetes, risk of cardiovascular disease, as well as a decrease in the variety of healthy bacteria in the gut and antimicrobial imbalance.

To date, no pharmacological solution has been found for the treatment of fatty liver and therefore, the general treatment currently offered is weight loss, reduction of simple sugars and saturated fats and reduction of alcohol consumption.

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To the full article

The international study, led by Prof. Iris Shai of the Department of Public Health at Ben-Gurion University of the Negev, together with Dr. Anat Jaskolka-Meir and an extensive team of researchers, is the first to propose a green Mediterranean diet as an even more specific and effective Mediterranean diet for fatty liver. .

A green plant that grows in water, rich in protein, iron, B12, vitamins, minerals and polyphenols.

Wet cleaner (Photo: Shahar Fleishman)

In the green diet, the amount of polyphenols has doubled.

Polyphenols are phytochemicals produced by plants only for self-defense and are used as antioxidants, anti-inflammatory, and a whole set of actions essential for human health.

This diet was reduced to a minimum of red and processed meat consumption and included walnuts (28 grams per day) and green components rich in polyphenols, such as: 3-4 cups of green tea per day and 100 grams of green smoothie from the Mankai plant.

Mankai is a green plant that grows in water, rich in protein, iron, B12, vitamins, minerals and polyphenols.

"We have discovered a more effective dietary strategy as a treatment for fatty liver disease," says Dr. Jaskolka-Meyer, "in light of the fact that there are very few effective pharmacological treatments for this disease, if at all, this trial may indicate an effective nutritional tool for fatty liver, beyond weight loss. ".

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Significant results also in weight loss

The experiment was conducted for 18 intensive months at the Dimona Nuclear Research Center among about 300 workers in their fifties.

Workers were randomly assigned to three groups: general healthy eating guidelines, Mediterranean dietary guidelines, and green Mediterranean dietary guidelines.

In addition to the diet, all participants were given a strict training regimen, including free gym memberships.

Participants underwent MRI scans to accurately quantify the rate of excess lipid (IHF) in the liver, before and after the experiment.

Dramatic decrease in the percentage of fats in the liver, and in general.

Man standing on weight (Photo: ShutterStock)

MRI results indicated that all dietary guidelines resulted in a reduction in the amount of lipids in the liver.

But the green Mediterranean diet resulted in the largest reduction in liver fat (about 39%), compared to the traditional Mediterranean diet (about 20%) and the general health diet guidelines (about 12%).

The results were also significant in terms of weight loss.

The green Mediterranean diet resulted in a dramatic decrease in fatty liver.

The prevalence of fatty liver (non-alcoholic) disease decreased from 62% at the beginning of the study among the 300 participants, to a prevalence of half: 32% in the green Mediterranean diet group, 48% in the regular Mediterranean diet group and 55% in the general healthy diet group.

More green, less red

When the researchers isolated other variables, it was found that greater consumption of cleaners and nuts and a reduction in red or processed meat consumption were what led to the most significant decrease in the extent of fat loss in the liver.

It was also found that the Mediterranean diet groups had high levels of polyphenols in their bodies at the end of the study.

The researchers speculate that polyphenols and red meat reduction play a key role in reducing liver fat.

"Over the past few years we and others around the world have been researching the degrees of Mediterranean nutrition for the health of various body systems through long-term experiments," said research team leader Prof. Iris Shai of Ben-Gurion University of the Negev, who also serves as an adjunct professor at Harvard University.

"The amount of fat in the liver can be halved by a Mediterranean green diet combined with moderate exercise."

Green smoothie for dinner.

Cube Mankai (Photo: Cube Mankai)

An example of the green Mediterranean diet

Energy content in the diet: about 1500 kcal, about 40 grams of carbohydrates per day, about 100 grams of protein per day.

Breakfast:

125 Cottage box 125 (c) 9% fat (seasoned with oregano / dried basil / green onions)

or

- yogurt 3% fat

or

- homemade tuna salad

and also:

omelet from 2 eggs with a teaspoon of olive oil + seasoning with turmeric and dried basil

or

- shakshuka from 2 eggs + half a tomato + green onion + spinach + a teaspoon of olive oil and

also:

a cup of green tea no Sweetened (recommended with a stick of cinnamon or anise)

Intermediate:

A cup of unsweetened green tea (recommended with a stick of cinnamon or anise)

Lunch:

250 grams of cooked fish with a teaspoon of olive oil

or

- 250 grams of grilled chicken breast

and also:

a large green salad + 1 tablespoon Tahini + ¼ red onion + parsley + a tablespoon of lemon juice + 1 teaspoon of olive oil and

also:

1/3 cup of green beans or - ½ a cup of steamed broccoli or - cauliflower baked in

an intermediate

oven

:

15 natural almonds or - homemade tuna salad a

cup of unsweetened green tea (Recommended with a cinnamon stick or anise)

Dinner:

Mankai smoothie: 100 grams frozen Mankai cubes + 28 g walnuts + small banana (or equivalent fruit) + ice cubes

A cup of unsweetened green tea (Recommended with a cinnamon stick or anise)

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