The Mediterranean diet — which emphasizes fruits, vegetables, lean proteins and whole grains — has once again topped U.S. News and World Report’s annual ranking of best diets.
It scored a 4.8 out of 5 based on an evaluation of several factors, including nutritional completeness, health risks and benefits, long-term sustainability and evidence-based effectiveness.
The DASH (Dietary Approaches to Stop Hypertension), which focuses on whole foods and low sodium, was ranked second on the Best Diets list, followed by the Flexitarian, MIND and Mayo diets. All of the top five diets embrace a plant-forward philosophy, minimizing the intake of red meats, processed foods, inflammatory fats, high-sugar foods and sugar-sweetened beverages, rather than enforcing strict rules or banning entire food groups.
The Mediterranean diet is not one way of eating but a broad term used to describe the eating habits popularized in the countries bordering the Mediterranean Sea including Italy, Greece, Morocco, Spain and Lebanon. The way of eating focuses on the quality of foods consumed rather than focusing on a single nutrient or food group.
Overall, the diet is mostly plant-based and focuses on healthy fats like extra virgin olive oil, avocados, nuts, salmon and sardines. All types of vegetables and fruits are encouraged on the diet, as are non-meat sources of protein like beans and other legumes.
Fish is encouraged at least twice weekly and other animal proteins like poultry, eggs, cheese and yogurt are encouraged in smaller portions. Red meat consumption should be limited to a few times a month.
According to U.S. News and World Report, “People who eat a Mediterranean-style diet have longer lifespans, report a higher quality of life and are less likely to suffer from chronic diseases such as cancer and heart disease.”