The Mediterranean diet has topped U.S. News and World Report’s annual ranking of best diets for the eighth year in a row, scoring a 4.8 out of 5 based on nutritional completeness, health risks and benefits, long-term sustainability, and evidence-based effectiveness. The diet was ranked as the top overall diet, followed by the DASH diet, Flexitarian diet, MIND diet, and Mayo diet.
The Mediterranean diet emphasizes fruits, vegetables, lean proteins, and whole grains, focusing on the quality of foods consumed rather than a single nutrient or food group. It is mostly plant-based, with healthy fats like extra virgin olive oil, avocados, nuts, salmon, and sardines encouraged in moderation. Vegetables and fruits are encouraged daily, while non-meat sources of protein like beans and legumes are also part of the diet.
Red meat consumption is limited to a few times a month, while fish is recommended at least twice weekly. Other animal proteins like poultry, eggs, cheese, and yogurt can be consumed in smaller portions. The main source of hydration should be water, with limits on saturated fats, added sugars, sodium, and refined grains and oils.
According to U.S. News and World Report, the Mediterranean diet has several health benefits, including a lower risk of chronic diseases like cancer and heart disease, longer lifespan, improved quality of life, and reduced dementia risk. It can also help maintain a healthy weight, improve brain health, increase longevity, support gut health, and lower the risk of certain cancers.
It’s essential to consult with a doctor before making any changes to your diet, as different diets may be more beneficial depending on individual circumstances.
Source: https://abcnews.go.com/GMA/Wellness/mediterranean-diet-ranked-best-diet-8th-year-row/story?id=117278606