Mediterranean diet named best overall diet for sixth straight year
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For the sixth year in a row, the Mediterranean diet has been named the best overall diet by nutritional experts from U.S. News & World Report, the company announced.
According to the American Heart Association, the Mediterranean diet emphasizes a variety of nutrients rather than one food group, including olive oil as a primary fat source, fish, fruits, dairy products, eggs, nuts, legumes, whole grains and vegetables, which can help to reduce CVD risk factors.
The Mediterranean diet also took the top spot in the best diets for healthy eating and best plant-based diets, while finishing second or tied for second in several other categories.
The Dietary Approaches to Stop Hypertension (DASH) diet and flexitarian diet tied in second for best overall diets.
A panel of 33 experts ranked 24 diets in 11 different categories, which include ease of compliance, long- and short-term weight loss, effectiveness against diabetes and CVD, safety and nutrition. Experts rated each diet from a score of one to five, with five being the highest.
This year, two new categories were added by U.S. News & World Report: the best diets for bone and joint health and the best family-friendly diets. The top diets for each eating plan in 2023 include:
Best diets overall
- Mediterranean diet
- DASH diet (tied)
- Flexitarian diet (tied)
Best weight-loss diets
- Weight Watchers (WW) diet
- DASH diet
- Mayo clinic diet (tied)
- Therapeutic Lifestyle Changes (TLC) diet (tied)
Best diets for diabetes
- DASH diet
- Mediterranean diet
- Flexitarian diet
Best diets for healthy eating
- Mediterranean diet
- DASH diet
- Flexitarian diet
Best plant-based diets
- Mediterranean diet
- Flexitarian diet
- MIND diet
Best heart-healthy diets
- DASH diet
- Mediterranean diet
- Flexitarian diet (tied)
- Ornish diet (tied)
Best family-friendly diets
- Flexitarian diet (tied)
- Mediterranean diet (tied)
- TLC diet (tied)
Best diet programs
- WW diet
- Jenny Craig diet (tied)
- Noom (tied)
Easiest diets to follow
- Flexitarian diet (tied)
- TLC diet (tied)
- DASH diet (tied)
- Mediterranean diet (tied)
Best diets for bone and joint health
- DASH diet (tied)
- Mediterranean diet (tied)
- Flexitarian diet
Best fast weight-loss diets
- Keto diet
- Atkins diet (tied)
- Nutrisystem diet (tied)
- Optavia (tied)
- SlimFast diet (tied)
In conjunction with the release of the Best Diets report, Healio has compiled a list of stories covering the latest research on the Mediterranean diet:
Mediterranean diet linked to lower risk for adverse pregnancy outcomes
Women with greater adherence to the Mediterranean diet had a nearly 30% lower risk for preeclampsia compared with women with lower adherence, according to a new study published in JAMA Network Open. Read more.
Mediterranean diet may reduce frailty risk
Several health benefits have been linked to the Mediterranean diet, and researchers just added “may prevent frailty” to the list. Read more.
Mediterranean diet has advantages over keto in randomized study
There has long been debate about which low-carbohydrate diets — specifically, Mediterranean vs. ketogenic — offer the greatest health benefits to patients with prediabetes and type 2 diabetes, but a randomized study may offer an answer. Read more.
Heart healthy, Mediterranean diets reduce gout risk in women, Western diet increases risk
High adherence to healthy diet options found within the USDA’s 2020-2025 Dietary Guidelines for Americans, including the heart-healthy DASH or the Mediterranean diet, significantly reduces the risk for gout in women, according to data. Read more.
Mediterranean diet may preserve kidney function better than low-fat for adults with CHD
Adults with coronary heart disease who followed a Mediterranean diet preserved their kidney function better than those who followed a low-fat diet for 5 years, according to study data published in Clinical Nutrition. Read more.
Mediterranean diet cuts preeclampsia risk by 22%, with greater benefit for Black mothers
Women who self-reported higher adherence to a Mediterranean-style diet were up to 26% less likely to develop preeclampsia compared with women reporting lower adherence to the eating plan, with a stronger benefit observed for Black mothers. Read more.
References:
- Best diets overall 2023. https://health.usnews.com/best-diet/best-diets-overall. Published Jan. 3, 2023. Accessed Jan. 3, 2023.
- U.S. News best diets: How we rated eating plans and diets. https://health.usnews.com/wellness/food/articles/how-us-news-ranks-best-diets. Published Jan. 3, 2023. Accessed Jan. 3, 2023.
- U.S. News reveals the 2023 best diets. https://www.usnews.com/info/blogs/press-room/articles/2023-01-03/2023-best-diets. Published Jan. 3, 2023. Accessed Jan. 3, 2023.
- What is the Mediterranean diet? https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet. Accessed Jan. 3, 2023.
Perspective
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The trend continues with the Mediterranean diet being favored among many for the sixth year in a row. The good news is that it is not a fad diet. Instead, it has been a way of living for thousands of years for those living near the Mediterranean Sea.
In addition, people who adopt a Mediterranean style of eating may have less inflammation and decreased rates of certain diseases, including heart disease and diabetes.
It is helpful to look at the key components of this eating style and how it may be beneficial for patients with chronic kidney disease.
A recent review of evidence shows that a plant-based diet is related to a slower decline in CKD. Aligned with the Mediterranean diet, this includes limiting intake of red meat while emphasizing fruits, vegetables, whole grains and legumes. Furthermore, the review indicates that concerns of hyperkalemia and protein inadequacy are outdated and unsupported by literature.
According to the Clinical Guide for Nutrition Care of Kidney Disease, patients with CKD or on in-center hemodialysis should be managed for potassium by adjusting intake as needed per serum potassium levels. Under this guidance, it allows the renal dietitian to work individually with each patient on fruit and vegetable choices in the patient’s diet.
Legumes, nuts and seeds are another area that can be individualized by the renal dietitian and although these are a source of phosphorus, it is not as easily absorbed and has less impact than highly processed sources of phosphorus.
Another common thread between the CKD diet and Mediterranean eating style is unprocessed foods, including less refined sugar and lower sodium food content.
Lastly, we cannot forget olive oil, a key component of the Mediterranean diet. It is a healthy oil choice, used widely in cooking, salads and recipes. It adds a nice flavor, is naturally low in sodium and makes it a nice addition to the CKD diet.
From my point of view, I give two thumbs up for the Mediterranean eating style for patients with CKD.
References:
- Joshi S, et al. Curr Opin Nephrol Hypertens. 2020;doi:10.1097/MNH.0000000000000574.
- Clinical guide to nutrition care in kidney disease. Renal Dieticians Dietetic Practice Group, et al. Academy of Nutrition and Dietetics; 3rd edition. 2022.
- Tsigalou C, et al. Biomedicines. 2020;doi:10.3390/biomedicines8070201.
Perspective
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David S. Seres, MD, ScM, PNS, FASPEN
By putting this list in front of people, it implies that there is good science, that these diets will get you where you want to go, which is to live longer, healthier and happier. With very few exceptions, there just isn’t that kind of surety that the average person following any one of these diets will have a better outcome than any of the other diets. I think that creates a lot of confusion in the science consumer who wants to be told how to live longer, happier and healthier, and it creates a feeling of mistrust in science when one cannot achieve those goals. It’s easy to understand why it is so popular to offer this kind of guidance. That said, the way this was constructed was based on a dozen or so questions the U.S. News & World Report created in their way, deciding in advance what was important and what wasn’t, not really asking whether or not those three most important things could be achieved.
The value of this list for the clinician is that it’s a really good compendium of the most popular diets, and it does a pretty good job of explaining the characteristics. It unfortunately lends credibility to things that are less credible, for instance the Andrew Weil inflammatory diet. There really is no direct evidence that you’re able to manipulate your inflammatory state through diet.
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Best diets overall 2023. https://health.usnews.com/best-diet/best-diets-overall. Published Jan. 3, 2023. Accessed Jan. 3, 2023.
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