The Mediterranean diet, which emphasizes fruits, vegetables, lean proteins, and whole grains, has once again topped U.S. News & World Report’s annual ranking of the best diets.
Friday’s publication named this meal the best overall meal for the eighth year in a row.
According to U.S. News & World Report, the Mediterranean diet has been evaluated for several factors including nutritional completeness, health risks and benefits, long-term sustainability, and evidence-based effectiveness. It received a score of 4.8 out of 5 based on the following.
The diet also took top spots in 11 additional categories in the magazine’s annual rankings, including “Ease of Sticking,” “Gut Health,” “Weight Loss,” and “Mental Health.”
DASH (Dietary Approaches to Stop Hypertension), which focuses on whole foods and low salt intake, ranked second on the best diets list, followed by the Flexitarian Diet, the Mind Diet, and the Mayo Diet. The top five diets all reduce the intake of red meat, processed foods, inflammatory fats, sugary foods, and sugary drinks, rather than enforcing strict rules or banning entire food groups. We have adopted a plant-first philosophy that minimizes waste.
If you’re thinking of starting a Mediterranean diet, here’s what you need to know.
What is the Mediterranean diet?
The Mediterranean diet is not a single dietary method, but a broad term that refers to the dietary habits prevalent in countries bordering the Mediterranean Sea, such as Italy, Greece, Morocco, Spain, and Lebanon.
According to U.S. News and World Report, that eating method focuses on the quality of the foods consumed, rather than focusing on a single nutrient or food group.
Nutrition experts say there is no one diet that will work for everyone. Certain diets can be more beneficial in some situations, and more harmful in others depending on your health condition. Anyone considering changing their diet should consult their doctor.
What types of foods can you eat on the Mediterranean diet?
Overall, the diet is primarily plant-based and focuses on healthy fats.
According to the American Heart Association, healthy fats emphasized in the Mediterranean diet include extra virgin olive oil, avocados, nuts, salmon, and sardines.
It is recommended to include all types of vegetables and fruits in your diet, as well as non-meat protein sources such as beans and other legumes.
It is recommended to consume fish at least twice a week and other animal proteins such as chicken, eggs, cheese and yogurt in small amounts. Red meat intake should be limited to a few times a month.
The main source of hydration should be water.
Are there any foods that are prohibited?
No, the Mediterranean diet does not completely eliminate any food or food group.
However, it is best to limit foods such as butter, processed foods such as frozen foods and candy, refined grains and oils. For dessert, I recommend fruits rather than sweets.
U.S. News & World Report says this diet “leads little room for the saturated fats, added sugars, and sodium that abound in the standard American diet.”
What are the health benefits?
According to U.S. News and World Report, “People who eat a Mediterranean-style diet live longer, have a higher quality of life, and are less likely to suffer from chronic diseases such as cancer and heart disease.”
A study of more than 60,000 people found that people who followed a Mediterranean diet more closely had a lower risk of dementia, regardless of genetic risk.
The American Heart Association says the Mediterranean diet can play a “significant role” in preventing heart disease and stroke and reducing risk factors such as diabetes, high cholesterol and high blood pressure. In particular, consuming virgin olive oil may help the body “remove excess cholesterol from the arteries and keep them open,” according to the AHA.
The Mayo Clinic cites research and touts the Mediterranean diet as a way to help maintain a healthy weight, improve brain health, extend longevity, support a healthy gut, and lower the risk of certain cancers. I am.
ABC News Medical Unit member Dr. Brent Gawey contributed to this report.
