The Mediterranean diet has consistently been recognized as the healthiest diet, focusing on whole foods like fruits, vegetables, nuts, and beans while reducing processed foods and red meat. A study published in 2020 introduced the green Mediterranean diet, which further reduces meat consumption and highlights specific foods like walnuts, Mankai, and green tea for additional health benefits. This version of the diet emphasizes polyphenol-rich foods and has been shown to potentially amplify the cardiometabolic effects of the traditional Mediterranean diet.

The green Mediterranean diet also includes calorie restriction, with participants in the study losing an average of over 13 pounds in six months. For those looking to follow this diet, there are plant-based recipes available that incorporate walnuts, Mankai, and green tea, such as a Walnut Basil Pesto with Zucchini Noodles, a Super Green Walnut Mankai Smoothie, and Za'atar-Seared Broccoli Steaks with Toasted Hazelnuts. Other recipes like Iced Peach Green Tea and Two-Step Farro Salad with Walnuts, Olives, and Fresh Herbs are also suitable for the green Mediterranean diet, promoting a healthy and plant-based lifestyle.