of mediterranean diet Foods that emphasize fruits, vegetables, lean proteins, and whole grains once again topped U.S. News & World Report’s annual rankings. best diet.
friday publication named This diet has been the best overall diet for eight years in a row.
According to U.S. News & World Report, the Mediterranean diet has been evaluated for several factors including nutritional completeness, health risks and benefits, long-term sustainability, and evidence-based effectiveness. It received a score of 4.8 out of 5 based on the following.
The diet also took top spots in 11 additional categories in the magazine’s annual rankings, including “Ease of Sticking,” “Gut Health,” “Weight Loss,” and “Mental Health.”
DASH (Dietary Approaches to Stop Hypertension), which focuses on whole foods and low salt intake, ranked second on the best diets list, followed by the Flexitarian Diet, the Mind Diet, and the Mayo Diet. The top five diets all reduce the intake of red meat, processed foods, inflammatory fats, sugary foods, and sugary drinks, rather than enforcing strict rules or banning entire food groups. We have adopted a plant-first philosophy that minimizes waste.
If you are looking to start mediterranean diethere’s what you need to know.
What is the Mediterranean diet?
The Mediterranean diet is not a single dietary method, but a broad term that refers to the dietary habits prevalent in countries bordering the Mediterranean Sea, such as Italy, Greece, Morocco, Spain, and Lebanon.
According to U.S. News and World Report, that eating method focuses on the quality of the foods consumed, rather than focusing on a single nutrient or food group.
Nutrition experts say there is no one diet that will work for everyone. Certain diets can be more beneficial in some situations, and more harmful in others depending on your health condition. If you are considering changing your diet, please consult your doctor.
What types of foods can you eat on the Mediterranean diet?
Overall, the diet is primarily plant-based and focuses on healthy fats.
Healthy fats that are emphasized in the Mediterranean diet include extra virgin olive oil, avocado, nuts, salmon, and sardines. According to American Heart Association.
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It is recommended to include all types of vegetables and fruits in your diet, as well as non-meat protein sources such as beans and other legumes.
It is recommended to consume fish at least twice a week and other animal proteins such as chicken, eggs, cheese and yogurt in small amounts. Red meat intake should be limited to a few times a month.
The main source of hydration should be water.
Are there any foods that are prohibited?
No, the Mediterranean diet does not completely eliminate any food or food group.
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However, it is best to limit foods such as butter, processed foods such as frozen foods and candy, refined grains and oils. For dessert, I recommend fruits rather than sweets.
U.S. News & World Report says this diet “leads little room for the saturated fats, added sugars, and sodium that abound in the standard American diet.”
What are the health benefits?
According to U.S. News and World Report, “People who eat a Mediterranean-style diet live longer, have a higher quality of life, and are less likely to suffer from chronic diseases such as cancer and heart disease.”
in study Among more than 60,000 people, those who adhered to a Mediterranean diet had a lower risk of dementia, regardless of genetic risk.
of The American Heart Association advocates a Mediterranean diet. It could “play a major role” in preventing heart disease and stroke, and reducing risk factors such as diabetes, high cholesterol and high blood pressure. In particular, consuming virgin olive oil may help the body “remove excess cholesterol from the arteries and keep them open,” according to the AHA.
Citing Mayo Clinic research tout The Mediterranean diet is considered a way to maintain a healthy weight, improve brain health, increase longevity, support a healthy gut, and lower the risk of certain cancers.
ABC News Medical Unit member Dr. Brent Gawey contributed to this report.
What you need to know about the Mediterranean diet, ranked as the best diet for eight years in a row originally appeared goodmorningamerica.com
