For the past six years, the Mediterranean diet has won the title of best overall diet in U.S. News and World Report’s annual ranking of best diets.
The diet is endorsed by the American Heart Association for its cardiovascular benefits. The diet was shown to reduce the risks of adverse pregnancy outcomes like preeclampsia, gestational diabetes, preterm birth and stillbirth when followed in pregnancy, according to one study.
The Mediterranean diet emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices; fish and seafood at least twice a week; and poultry, eggs, cheese and yogurt in moderation, according to U.S. News and World Report.
“Any plan that cuts out an entire food group or fruit or dairy for non-medical reasons is a red flag and it’s the reason the Mediterranean diet is always such a big winner,” Gretel Schueller, managing editor of U.S. News and World Report, told ABC News. “The Mediterranean diet is healthy, it’s sustainable, it’s a flavorful way to eat and it’s adaptable.”
If you’re looking to start the Mediterranean diet in the new year, here is what you need to know.
Do You Know What is Mediterranean Diet
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, according to U.S. News and World Report.
There are no specific serving size recommendations or calculations with the diet, meaning the amount of food a person eats on the diet depends on their own needs.
Nutrition experts say there’s no one diet that will work for everyone. Certain diets may be more beneficial depending on your circumstances, and some may be harmful depending on your health conditions. Anyone considering changes to their diet should consult with their doctor.
What are the health benefits?
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.”
The American Heart Association says the Mediterranean diet can “play a big role” in helping to prevent heart disease and stroke and reducing risk factors like diabetes, high cholesterol and high blood pressure. Consuming virgin olive oil, in particular, may help the body “remove excess cholesterol from arteries and keep blood vessels open,” according to the AHA.
Citing research, the Cleveland Clinic touts the Mediterranean diet as a way to help maintain a healthy weight, slow the decline of brain function, increase longevity, support a healthy gut and lower the risk of certain cancers.
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