Nutritionists have once again put Mediterranean, DASH and Flex diets at the top of their lists

Spread the love

The Mediterranean diet again tops an annual list of the best diets, closely followed by the DASH and flexitarian diets.

Nutritionists say that’s because these diets have the best fundamentals and are among the easiest to follow.

They advise people who want to eat healthier to be flexible with their preferred diet and try not to change too many things at once.

The Mediterranean diet was ranked number one on the best overall nutrition list for the sixth consecutive year.

The DASH diet and the flexitarian diet were close behind, taking second place.

The ranking was released this week in the U.S. Annual Diet List published. News & World Report published.

All three of these diets reduce or eliminate processed foods. They also emphasize filling your plate with fruits, vegetables, beans, lentils, whole grains, nuts and seeds.

“The key message here is the recognition that the Mediterranean diet is really not just about the foods around the Mediterranean,” said Gretel Schueller, editor-in-chief of health at U.S. News & World Report, to CNN. “You can take the lessons and approaches of Mediterranean eating habits and apply them to any cuisine in any country.”

Read other report:-

The results of the survey on the best diets

In the new survey, a panel of experts analyzed 24 diets and ranked them based on several categories, including how easy they are to follow and how well they promote weight loss in both the short and long term.

The number of diets studied was reduced from the 40 studied in the 2022 ranking. Some diets have been incorporated into existing categories, including five into the Mediterranean Diet. Two new diets – Keyto and Pritikin – have been added to the list.

The Mediterranean diet had the highest overall score at 4.6 out of a possible 5.0. Both the DASH and flexitarian diets scored 4.4 points.

The DASH diet even scored higher than the Mediterranean diet for weight loss, but the Mediterranean diet received a higher score for health.

The Mediterranean diet scored high in the cholesterol lowering category. The flexitarian diet was listed as the most family-friendly, while the DASH diet was the best for best bone and joint health.

Additionally, a December 2022 study reported that following a Mediterranean diet was associated with a lower risk of adverse pregnancy outcomes,

Nutritionists agree with the diet rankings

The annual listing of diet types has come as no surprise to nutrition experts over the years.

“These diets are ranked so high because not only do they have the most data behind them, but the data is strong,” Kristin Kirkpatrick, MS, RDN, author of “Skinny Liver,” told Healthline after the rankings were released 2021

“Both are well researched and shown to improve health outcomes in select populations,” added Caroline West Passerrello, MS, RDN, LDN, CLT, a spokesperson for the Academy of Nutrition and Dietetics.

“They’re certainly among the most researched and scientifically supported eating styles, which plays a big part,” Andy De Santis, RD, a weight loss specialist, told Healthline in January 2021.

“At this point, there are endless studies demonstrating the health benefits of both the DASH and Med diets in terms of reducing the risk of all sorts of negative health outcomes, such as certain types of cancer, heart disease, and diabetes,” he added .

A more sustainable approach to “dieting”

In a 2020 study, researchers analyzed 121 studies involving nearly 22,000 overweight or obese adults.

Participants followed one of 14 popular diets, including the DASH and Mediterranean diets, for an average of 6 months with a 1-year follow-up.

While the overall health improvements in blood pressure and cholesterol levels proved unsustainable over the long term, there was one notable exception: the reduced LDL (“bad”) cholesterol levels during the Mediterranean diet persisted after 1 year.

Nutrition experts believe that the Mediterranean and DASH diets are more successful over the long term because they are easier to follow.

“Both diets (as well as their combination, the MIND diet) are easy to maintain over the long term and have been linked to a reduction in chronic disease,” Kirkpatrick said. “The MIND Diet has so much strong data and tends to be easier to follow for so many of my patients.

“It’s a combination of Med and DASH with a high emphasis on plants, lean poultry, olive oil, etc. [ten healthy foods] and five unhealthy foods for nothing, namely candy and pastries, fried foods, butter, cheese and meat.” Added Added Kirkpatrick.

Adding certain foods like fresh fruit, whole grains, and oily fish to your diet is a more sustainable strategy than eliminating and restricting foods, experts say.

“The DASH and Mediterranean diets both involve changes in eating habits and are flexible to meet the needs of many people,” Passerrello said.

“They are also consistent with an assets-based approach that allows us to focus on foods and habits to improve health, making them easier to follow and more appealing than a deficit approach or foods to avoid.”

De Santis agrees.

“They are among the least complicated, least restrictive and most sustainable ‘diets’ simply because they are based on logic and include a wide range of food groups rather than restricting them,” he said.

Spread the love

Related Articles

Leave a Reply

Your email address will not be published.

Back to top button