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Is the Mediterranean Diet the Best Choice?
Update January 2024: For the sixth year in a row, the Mediterranean diet has been named the best overall diet by the U.S. News. It also ranked first as the best heart-healthy diet, diabetes-friendly diet and bone & joint diet. The DASH diet and the MIND diet are also in the TOP 3 overall. The U.S. News diet ranking is now in its 14th year. Experts gathered this year ranked 30 diet plans.
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The Mediterranean diet has long been recognized for its protective effects against various chronic diseases including cardiovascular diseases, metabolic syndrome, obesity, type 2 diabetes, several types of cancer and degenerative diseases such as Alzheimer’s. With the emergence of new dietary trends such as the ketogenic diet and intermittent fasting, is the Mediterranean diet still among the best choices?
U.S. News evaluated 41 popular diets and ranked them according to different criteria. More specifically, it consisted of a panel of nationally recognized health experts who gave their opinion on diets according to seven criteria: ease of application, ability to generate weight loss in the short and long term, inclusion of all nutrients, health risks, and potential to prevent diabetes and cardiovascular disease. U.S. News then created categories and named the “best” diets for each category.
Results of the analysis
The Mediterranean diet wins the prize for the best overall diet, ahead of the DASH diet which came in second place. Among the 41 diets analyzed, the Mediterranean diet was also named the best diet for healthy eating, the best vegetarian diet, the best diet for diabetes and the easiest diet to follow.
What is the Mediterranean Diet?
The Mediterranean diet is characterized by a high intake of plant based foods, namely whole grains, vegetables, fruits, legumes, nuts and olive oil. It also relies on regular consumption of fish and poultry, as well as a moderate consumption of red wine, dairy products and eggs. In addition, it is distinguished by a low consumption of sweets, red meat and cold cuts. It is represented by a pyramid.
What are the arguments in favor of the Mediterranean diet?
The benefits of the Mediterranean diet are supported by numerous large-scale meta-analyzes. Several meta-analyzes of results from more than two million individuals participating in studies around the world concluded that adopting a Mediterranean diet significantly reduced the risk of all-causes of mortality. A meta-analysis of 50 studies and more than 500,000 participants concluded that the Mediterranean diet protected against the metabolic syndrome and associated risk factors such as abdominal obesity, high cholesterol, high blood pressure and insulin resistance. A meta-analysis involving 83 studies and more than two million individuals demonstrated that the adherence to a Mediterranean diet reduced the risk of death from several types of cancer. A meta-analysis including 29 studies indicated that the Mediterranean diet has a protective effect against cardiovascular diseases. Finally, a meta-analysis of 5 studies suggests that the Mediterranean diet is associated with a reduced risk of developing Alzheimer’s disease.
Did you know?
SOSCuisine offers various meal plans based on the Mediterranean diet including the following: Healthy, Vegetarian, Weight loss, Diabetes, Prediabetes, Heart Healthy and Alzheimer Prevention.
References
- LaMotte (2019) Mediterranean diet named the best for 2019. CNN,https://amp.cnn.com/cnn/2019/01/02/health/mediterranean-best-diet-2019/index.html?__twitter_impression=true
- Extenso (2013) La diète méditerranéenne. http://www.extenso.org/article/la-diete-mediterraneenne/
- Eleftheriou et coll. (2018) Mediterranean diet and its components in relation to all-cause mortality: meta-analysis. Br J Nutr;120(10):1081-1097.
- Schwingshackl et coll. (2017) Adherence to Mediterranean Diet and Risk of Cancer: An Updated Systematic Review and Meta-Analysis. Nutrients;9(10) pii: E1063.
- Rosato et coll. (2017) Mediterranean diet and cardiovascular disease: a systematic review and meta-analysis of observational studies. Eur J Nutr; https://doi.org/10.1007/s00394-017-1582-0
- Singh et coll. (2014) Association of mediterranean diet with mild cognitive impairment and Alzheimer’s disease: a systematic review and meta-analysis. J Alzheimers Dis; 9(2):271-82.
- U.S. News Best Diets 2024 https://health.usnews.com/best-diet
Author
Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.
Is it possible to get a name of a book for the Meditterranean that would give meal plans per day or week or month plus recipes. I have difficulty figuring out a menu, I get so overwhelmed. I am 68 yeas old and had a stroke in August. I am recuperating well but need help in the food department. I exercise regularly but could lose some weight. I hope you can help me.
Thank you
Louise Sanchez
Hello Louise,
I would not know about books, but we can definitely help you with our meal plans. If you have some kilos to shed, try our Weight Loss meal plans: https://www.soscuisine.com/meal-plans/weight-loss/
Thanks for your help! 🙂