The U.S. News & World Report ranks the MedDiet the Best Diet Overall with a comprehensive score of 4.2/5, including a score of 3/5 for weight loss and 4.9/5 as a healthful diet. The MedDiet narrowly edged out the DASH diet, which was ranked overall at 4.1/5. Why it's ranked the number one dietary pattern of the year?
Why the MedDiet?
According to Eric Rimm, ScD, a professor of epidemiology and nutrition director of the cardiovascular epidemiology program at the Harvard School of Public Health, "for chronic disease prevention, the MedDiet has been tested and proven to reduce the risk of cardiovascular disease, diabetes, and other chronic conditions".
Weight
In a study, MedDiet supplemented with extra virgin olive oil or nuts, and without any fat and calorie restrictions, decreased body weight and resulted in less gain in central adiposity compared with a control diet. They also lose most weight. Other study found significant decreases in overweight and obesity, abdominal obesity (specifically waist circumference), and blood pressure.
Heart Health
Evidence has shown reduced risk of CVD and overall mortality. The MedDiet is heart-healthy. In a study on 26,000 healthy subjects, those who followed a MedDiet had 25% less risk of developing CVD over 12 years. The reduction was attributed to changes in inflammation, blood sugar, and BMI. Read In women, Mediterranean diet may lower risk of cardiovascular disease.
Diabetes
The MedDiet also helps to prevent and control type 2 diabetes. The consumption of olive oil which is a a part of MedDiet lower diabetes risk. The individual with type 2 diabetes saw better improvements in blood sugar control on the MedDiet.
Implementing the MedDiet
Good extra virgin olive oil, nuts, fish, and fresh produce can be more expensive than highly processed convenience foods that are high in calories, sodium, sugar, and unhealthful fats. Shopping for whole foods and preparing them at home does take more time and effort, but it’s often much more affordable compared eating at upscale restaurants.
Practical strategies such as replacing bagged processed snacks with more healthful options (eg, mixed tree nuts, fruits, and vegetables), swapping soda and juices with water (and moderate amounts of red wine for adults), and regularly consuming fresh fruits as the usual dessert, setting aside sweets, ice cream, and cakes for occasional treats. Also substituting red or processed meats with seafood, legumes, and nuts. The MedDiet is about a plant-based diet. The foods must be prepared in moderate portion sizes and avoid waste.
Learn more about Mediterranean diet