Could The Green Mediterranean Diet Be The Key To Longevity?

The Mediterranean diet has long been viewed as the gold standard for health, but new research suggests an offshoot could be even more beneficial. Say hello to the green Mediterranean diet, which scientists are saying offers extra perks for brain function and may even help us live longer.

What Is The Green Mediterranean Diet?

Far from a fad, the Mediterranean diet has been followed for centuries by people living in European countries including Spain, France and Greece. Rather than following a strict set of guidelines, it’s more of an approach to eating which involves consuming whole foods: lots of fruits, vegetables, nuts and seeds, as well as moderate amounts of fish and white meat. Food groups aren’t banned, but ultra-processed food is generally limited, as are foods containing a high amount of saturated fats. 

The green edition – which is increasingly being explored by scientists – is not hugely different from the original, but it involves consuming more plant-based foods (especially those containing high polyphenols, plus plant-based proteins), and less processed red meat. A daily green tea is also added in, as well as a shake made from a nutrient-dense, aquatic plant named mankai. 

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What Are The Benefits?

There’s an abundance of research demonstrating positive benefits of following the Mediterranean diet. A landmark study from the 1950s found people living in the Mediterranean had lower rates of cardiovascular disease than other parts of the world, with scientists crediting diet as a key factor. More recently, research has focused more on brain health. A 2023 study linked the Mediterranean style of eating to lower rates of Alzheimer’s, while another found it has a positive impact on the gut microbiome, which is pivotal to overall health and particularly connected with cognitive function and mood. 

However, the green Mediterranean diet may be even more impactful. A 2022 study, published in Genome Med, explored how these small ‘green’ tweaks affect the gut microbiome. Across an 18-month period, scientists tracked 294 participants with abdominal obesity, splitting them into three groups, each following one diet: standard ‘healthy dietary guidelines’, the Mediterranean diet, and the green Mediterranean diet. They found both of the latter resulted in significant changes to the gut microbiome, with the green version leading to ‘more prominent compositional changes.’ 

Researchers also measured proteins in the participants’ blood, finding that two proteins (Galectin-9 and Decorin) associated with brain ageing were reduced in those who followed the green Mediterranean diet. 

Anat Meir, PhD, a postdoctoral research fellow at Harvard Chan School and co-lead author of the study, says this ‘gives us a dynamic window into brain health, helping to reveal biological changes long before symptoms may appear.’ She adds: ‘By mapping these protein signatures, we gain powerful new insight into how interventions, such as diet, may help preserve cognitive function as we age.’

Mankai, normally sold as a powder, is thought to be especially beneficial. A type of duckweed known scientifically as Wolffia globosa, the plant is a complete protein – meaning it contains all nine amino acids – which can be tricky to find outside of meat. It also contains an impressive 200 polyphenols, which provide anti-inflammatory and antioxidant effects, as well as vitamin A and zinc, two nutrients known to lower risk of illness. Plus, it’s a source of vitamin B12, which is important for keeping blood and nerve cells healthy.

Green tea, too, is a nutritional powerhouse. Not only is it also high in polyphenols, science suggests drinking it could lower your risk of heart disease, boost cognitive function, and help slow ageing – with a 2025 study finding two to three cups a day could help prevent dementia, particularly in men.

How To Follow The Green Mediterranean Diet

• Swap your morning coffee for a cup of green tea.
• Reduce your consumption of red and processed meats.
• Mankai is available in some health shops, but if you can’t find it, greens like spirulina offer some of the same benefits. 
• Up your plant-based protein intake with legumes like chickpeas and beans, plus grains such as quinoa.
• Incorporate lots of polyphenol-rich foods like berries, leafy greens, skin-on nuts, and vegetables like artichokes and red onions.
• Snack on nuts (walnuts are often recommended as part of this diet) and top your dishes with seeds like chia and flaxseed.