A version of the highly popular Mediterranean diet with green tea, green smoothies and green vegetables could slow brain aging. A trial paired the diet with green foods and yielded great results. Following both diets can aid the brain. The green Mediterranean diet can slow age-related brain shrinkage by up to 50 percent in 18 months.
The green Mediterranean diet was first created in 2020. It is designed to improve the traditional version of the diet’s cardiometabolic benefits. While it follows most of the same guidelines as the normal Mediterranean diet, it limits the amount of animal products a person eats to aid heart health and reduce inflammation. The official version of the diet calls for three to four cups of green tea, 100 grams of duckweed and 28 grams of walnuts daily. You are only supposed to have one serving of meat, fish or eggs a day, with the rest of your protein coming from plant sources. Like the traditional Mediterranean diet, you eat low amounts of refined grains and added sugar while eating high amounts of vegetables, whole grains and healthy fats.
“This research points towards the value of plant chemicals, called polyphenols, in the diet,” explains Laura Clark, a dietitian. “These compounds, abundant in green vegetables, have anti-inflammatory properties and seem to be amongst the most potent for reducing our risk of brain degeneration as we age.”
The traditional and green version of the Mediterranean diet can help blood sugar regulation. Polyphenol-rich foods like green tea and duckweed can boost blood sugar management.
“[Blood sugar] stability is important as elevated blood glucose can lead to oxidative stress and inflammation, which can accelerate brain aging,” said Dr. Thomas Holland. “Polyphenols, which can cross the blood-brain barrier, are believed to reduce inflammation and oxidative stress while also supporting neurogenesis, especially in memory-critical areas like the hippocampus. By promoting stable blood sugar and reducing neuroinflammation [and] oxidative stress, this diet could slow the atrophy typically associated with brain aging.”
A study from 2020 found that following the green Mediterranean diet for six months lowered LDL cholesterol, diastolic blood pressure and inflammation more than the traditional Mediterranean diet. In terms of weight loss, both diets are roughly as effective as each other. People following the standard version lost 12 pounds, while people following the green version lost 14. But, men on the green Mediterranean diet lost more weight around their waist.
The green Mediterranean diet isn’t for everyone. It might not suit your medical needs. We always recommend speaking to your doctor before switching to a new diet. You also might not like green smoothies or green tea. If that’s the case, that’s okay! The Mediterranean diet is healthy, and the eating style can be applied to any cuisine to fit your tastes! Simply eating more veggies and less sugar is a massive step in the right direction. But if you like green foods, this might be a trend to buy into!
