Why the Mediterranean Diet Is Still the World’s Best Diet After 8 Years

The Mediterranean diet, with its emphasis on fruits, vegetables, lean protein and whole grains, once again topped the U.S. Food and Drug Administration’s annual ranking of the best diets, News and World Report said Friday. It was the eighth consecutive year the magazine named the diet the best overall.

U.S. News and World Report gave the Mediterranean diet a score of 4.8 out of 5, evaluating multiple factors including nutritional completeness, health risks and benefits, long-term sustainability and evidence-based effectiveness.

The diet also ranked first in 11 other categories in the magazine’s annual ranking, including ease of adherence, gut health, weight loss and mental health.

The DASH (Dietary Approaches to Stop Hypertension) diet, with its focus on whole foods and low sodium, came in second on the best diets list, followed by the Flexitarian, MIND and Mayo diets. The five most popular diets are all based on a plant-based philosophy and, rather than enforcing strict rules or banning entire food groups, minimize the intake of red meat, processed foods, inflammatory fats, sugary foods and sugary drinks.

If you want to get started on the Mediterranean diet, here’s what you need to know:

What is the Mediterranean diet?

The Mediterranean diet is not a specific diet, but a broad term that describes the eating habits of Mediterranean countries, including Italy, Greece, Morocco, Spain, and Lebanon.

According to U.S. News & World Report, this diet focuses on the quality of the foods you eat, rather than on a single nutrient or food group.

Nutrition experts say there is no one-size-fits-all diet. Some situations may make certain diets more beneficial, while others may be harmful to certain health conditions. People considering making any dietary changes should consult with their doctor.

What foods are included in the Mediterranean diet?

Overall, the diet is primarily plant-based with an emphasis on healthy fats.

According to the American Heart Association, healthy fats highlighted in the Mediterranean diet include extra virgin olive oil, avocado, nuts, salmon, and sardines.

It is recommended that a full range of vegetables and fruits be included in the diet, as well as non-meat protein sources such as beans and other legumes.

Fish is recommended at least twice a week, and other animal proteins such as chicken, eggs, cheese and yogurt in smaller quantities. Red meat intake should be limited to a few times a month.

Water should be the main source of fluid.

Are any particular foods prohibited?

No, the Mediterranean diet does not completely eliminate certain foods or food groups.

However, it is recommended to limit foods such as butter, processed foods such as frozen meals and sweets, and refined grains and oils. For dessert, fruit is recommended over sweet treats.

The US News and World Report explains that this diet is “low in saturated fat, added sugars, and sodium that are prevalent in the typical American diet.”

What are the health benefits?

According to the US News & World Report, “People who follow the Mediterranean 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 those who followed a stricter Mediterranean diet had a lower risk of dementia, regardless of genetic risk.

The American Heart Association says the Mediterranean diet may play a “major role” in preventing heart disease and stroke and reducing risk factors such as diabetes, high cholesterol and high blood pressure. The AHA says consuming virgin olive oil in particular can help the body “remove excess cholesterol from arteries and keep blood vessels open.”

The Mayo Clinic, citing studies, promotes the Mediterranean diet as a way to maintain a healthy weight, improve brain health, increase life expectancy, support a healthy gut and reduce the risk of certain cancers.