Each year, U.S. News compiles rankings in various categories, including the best diets rankings which contain the following categories:
- Best Weight-loss diet
- Best Diets For Healthy Eating
- Easiest Diets to Follow
- Best Diets For Diabetes
- Best Heart-Healthy Diets
- Best Plant-Based Diets
- Best Diets Overall
In the 2020 Best Diets Rankings, the Mediterranean Diet claimed the top spot in multiple categories, including Best Diets for Healthy Eating, Easiest Diets to Follow, Best Diets for Diabetes, Best Plant-Based Diets, and ranked second in the Best Heart-Healthy Diets category. Today, we will introduce you to the Mediterranean diet.
The Mediterranean Diet refers to the traditional dietary patterns of people in the Mediterranean region, including Italy, Greece, Spain, and France. Studies have shown that people living in these areas tend to have longer and healthier lives compared to those in other regions. The Mediterranean diet is known for its effectiveness in weight loss, reducing the risk of heart disease, diabetes, and promoting longevity.
Key components of the Mediterranean diet include:
| Main foods: | vegetables, fruits, nuts, whole grains, cereals, potatoes, bread, herbs, spices, fish, seafood, and olive oil. |
| Side dishes: | chicken, eggs, cheese, yogurt, and red wine. |
| Recommended in small amounts: | red meat |
| Avoidance: | flavored beverages, sugar additives, processed meats (e.g., sausages and bologna), refined grains, and processed oils. |
Regularly following a Mediterranean diet promotes
Weight Loss
Due to its emphasis on nutrient-rich foods without added sugars or chemicals. In an Italian study involving over 32,000 participants, those who adhered to the Mediterranean diet experienced an average weight loss of 4.1 to 10 kilograms over a year. Additionally, the diet was found to reduce the long-term risk of excessive weight and belly fat.
Heart Health.
The Mediterranean diet focuses on consuming natural, unprocessed foods and emphasizes the consumption of beneficial fats such as olive oil and those found in fish. This approach provides ample omega 3, 6, and 9 fats, as well as antioxidants from fruits, vegetables, herbs, and spices. These components aid in combating free radicals within the body’s cells. Research has also shown that following a Mediterranean diet for three months can help maintain healthy cholesterol and blood pressure levels, contributing to a healthy heart.
It is evident that the Mediterranean diet aligns with the principles of clean diet and emphasizes the consumption of healthy fats. Therefore, we can easily incorporate Mediterranean-style choices into our meals. For example, opting for fish dishes more frequently, adding olive oil to salads, and choosing whole wheat bread. This flexibility allows us to adapt our dishes to the Mediterranean style effortlessly.
References
Agnoli, C., Sieri, S., Ricceri, F., Giraudo, M. T., Masala, G., Assedi, M., Panico, S., Mattiello, A., Tumino, R., Giurdanella, M. C., & Krogh, V. (2018). Adherence to a Mediterranean diet and long-term changes in weight and waist circumference in the EPIC-Italy cohort. Nutrition & diabetes, 8(1), 22.
Davis, C., Bryan, J., Hodgson, J., & Murphy, K. (2015). Definition of the Mediterranean Diet; a Literature Review. Nutrients, 7(11), 9139–9153.
Mancini, J. G., Filion, K. B., Atallah, R., & Eisenberg, M. J. (2016). Systematic Review of the Mediterranean Diet for Long-Term Weight Loss. The American journal of medicine, 129(4), 407–415.e4.