The Green Med Diet: An Answer for Menopause Weight Loss?

Buzz is growing about a new diet plan that could combine the clinically-acclaimed Mediterranean diet with a potential new superfood—mankai. Meet the green Mediterranean diet.

The Green Med Diet Difference

The green Mediterranean diet, or green Med diet for short, is a modification of the traditional Mediterranean diet, which has significant evidence to support its benefits for heart health.

The traditional Mediterranean diet pattern has been extensively researched and is widely considered the healthiest way to eat. Due to its high content of fiber and polyphenols, monounsaturated fats, and lean protein, there is strong evidence that the Mediterranean eating pattern plays a part in preventing cardiovascular disease and improving overall health in overweight individuals. There is also moderate evidence that the Mediterranean diet can prevent weight gain.

The Mediterranean diet plan is high in fresh fruits and vegetables, rich in healthy fats such as olive oil, nuts, and seeds, and emphasizes seafood for animal protein. Poultry, cheese, dairy, sweets, and red meats are limited.

In the simplest terms, the green Mediterranean diet advocates for even more fruits and vegetables and a stronger emphasis on plant-based protein within the framework of the classic Mediterranean eating pattern.

Research on the Green Med Diet

A team of researchers in Israel conduced a trial of the green Med diet from 2017-2019 that included mankai as an evening meal replacement in a smoothie. Participants also drank green tea and ate a serving of walnuts daily.

Mankai is a source of plant protein that is relatively unknown in the western world. Also known as duckweed, mankai is an aquatic plant traditionally cultivated and consumed in Thailand and other southeast Asian countries. It is small—only 1/64th of an inch, to be exact—but mighty.

Research has shown that mankai is a complete protein, meaning it is a source of all nine essential amino acids humans cannot make on their own. We rely on getting these nine essential amino acids from food. While most animal proteins provide ample essential amino acids, this is an unusual characteristic for plant foods. Mankai is also particularly high in iron and Vitamin B12—both nutrients that can be difficult to get with a plant-focused diet.

Results

Initial findings indicated that the green Med diet version was more effective in decreasing waistline circumference, particularly in men. Compared to the traditional Mediterranean diet, it also appared to offer greater reduction in LDL (bad) cholesterol.

Importantly, study results do not establish whether the benefits of the green Med diet were due to the effect of mankai and green tea, or the increase in plant protein and reduction in animal products.

So, while the green Med diet may offer an even bigger cardiovascular benefit than the Mediterranean diet, the essential components are still unknown.

The Mediterranean Diet and Menopause Weight Gain

Due to hormonal and lifestyle changes, weight maintenance and weight loss can be difficult around menopause. Changes in body composition continue up to two years after menopause transition.

A shift in fat distribution from the hips to the waist typically occurs as well as hormone-affected metabolic changes. Bone mass also drops significantly in the years around menopause, as bone density decreases. Loss of lean muscle mass occurs without the addition of strength training.

The high fiber, moderate fat, and lean protein framework of the Mediterranean diet plan are ideal for managing weight even despite these metabolic hurdles.

One study found that the Mediterranean eating plan was effective for reducing fat mass in women over 45, regardless of whether or not they were postmenopausal.

This same study also observed greater fat loss in the menopausal group who ate more plant-based proteins relative to animal proteins. This supports the plant protein emphasis in the green Med diet.

The high polyphenol content and antioxidant properties in the abundant fruits and vegetables of the Med diet can help manage other menopausal symptoms. Limiting dairy and animal protein has also been shown to improve overall menopause symptoms.

Research has also demonstrated that the green Med diet can improve brain, liver, and even gut health.

Getting Started

Interested in trying the green Med diet? Start with these tips:

• Add more fresh fruits and veggies, especially leafy greens, throughout the day at every meal
• Swap refined grains for whole grains in bread and pasta
• Add more beans, nuts, and seeds daily
• Use olive oil instead of other vegetable oils for cooking, salad dressings, or sauces
• Eat seafood a few times per week. Save red meat for special occasions or eliminate it entirely.
• Enjoy eggs, cheese, milk, poultry, and yogurt in moderation
• Drink green tea (The green Med diet study participants drank 3-4 cups per day)

Transitioning to a green Med diet doesn’t have to feel overwhelming. Try only one tip at a time and add more changes as you feel comfortable.

Mankai is relatively expensive and not widely available in the US. However, if you can find it, you can enjoy it as frozen cubes that blend easily into a smoothie or a powder that can be mixed into many dishes. Mankai’s neutral taste makes it versatile.

If you can’t locate mankai, try these options with similar protein, vitamin, and mineral content:

• Hemp hearts
• Chia seeds
• Flaxseed

The polyphenol content of mankai is an essential part of the green Mediterranean diet. Be sure to focus on lots of green veggies and include green tea to get the “greenest” polyphenol benefit in the absence of mankai.

It is also important to note that much of the research on the green Med diet also emphasized physical activity. Participants were provided a gym membership and advice on moderate physical activity, including aerobic exercise. So, don’t forget the importance of fitting regular physical activity into your day!

The green Mediterranean diet is a promising eating pattern that may provide weight loss benefits, symptom relief, and improve cardiovascular health for women in menopause.

The tenets of a Mediterranean eating lifestyle are well-supported by research as a healthy diet with many benefits. A boost of green from mankai and green tea may add even more health benefits.