This week alone, I was asked about the Keto diet, the 3 Week Diet and even the Snake Diet, which calls for bingeing and then fasting like, well, a snake! Yup, spring is here. My advice: Skip the fads and follow the Mediterranean diet, which, along with DASH diet, was named the best overall diet in 2018 by U.S. News & World Report. The eating plan has more than 5,000 published research studies to support its effectiveness. Not only will the Mediterranean diet help you trim down, it has been shown to slash risk for heart disease, Type 2 diabetes, certain cancers, Alzheimer’s disease and premature death by double digits. What’s more, new studies from the Gerontological Society of America suggest that the Mediterranean way may slow down the aging process. Full disclosure: I’ve followed the Mediterranean diet for more than a decade and not only is my weight healthy and stable, but so are my health biomarkers.
So what exactly is the Mediterranean diet anyway? Simply put, the eating style is rich in pasta, quinoa, bulgur and other whole grains; fruits and veggies; pulses; and nuts and seeds. Protein comes primarily from beans and legumes, seafood, poultry or eggs. Followers enjoy dairy products like yogurt and cheese in moderation and only eat red and processed meats, added sugars and overly-processed, low-quality foods a few times a month.
Here are some researched-back reasons you should give the diet a shot this season:
1. You’ll enjoy pasta – and may lose weight too.
A new study in BMJ Open reviewed 32 previously-published human clinical trials with nearly 2,500 overweight and obese participants and determined that eating pasta, as part of a Mediterranean-style diet, reduced body weight and BMI. That’s because the pasta, as well as the other carbs the diet includes, are high quality and paired with lean proteins and fiber-rich veggies, which makes the diet a low-glycemic eating plan. A low-GI diet helps keep blood sugar levels from soaring after meals, which aids weight loss and improves biomarkers for health.
2. You’ll eat more plants – and probably add years to your life.
One study analyzing food intake data from more than 7,000 people following a Mediterranean diet found that those who ate the most polyphenols (bioactive compounds concentrated in plant-based foods) experienced a 37 percent reduced risk of premature death compared to those who had the lowest polyphenol intake. The authors contend that traditional Mediterranean foods including olive oil, whole grains, berries and beans may provide protection against heart disease, certain cancers and other chronic diseases. Antioxidant-packed herbs and spices are used to amp up the flavor of foods without the salt shaker.
3. You’ll order the fish dish – and likely improve your heart and brain. According to a Harvard T.H. Chan School of Public Health meta-analysis, eating one to two servings of seafood per week is associated with a 36 percent reduced risk of dying from heart disease and a 17 percent reduced risk dying from any cause. The authors also suggest that the seafood in the Mediterranean diet may also reduce risk for dementia and depression. What’s more, seafood scores high in satiety, thanks to its quality protein and beneficial fats, so it can help keep you satisfied.
Aim for two to three servings of seafood a week. Try, for example, salmon topped with a feta-olive tapenade, a veggie-packed fish stew or a baked white fish with tomatoes, capers and olives.
Best Heart-Healthy Diets
Rank
Diet Name
#1
DASH Diet
#2
Mediterranean Diet
#2
Ornish Diet
#4
TLC Diet
#5
The Flexitarian Diet
#5
MIND Diet
#5
Vegan Diet
#8
The Engine 2 Diet
#9
Vegetarian Diet
#10
Mayo Clinic Diet
#10
Nutritarian Diet
Diet Ranking information as of April 6th, 2018
This is a great article written by Julie Upton on the U. S. News website. The best strategy for weight loss is a moderation approach, if you have more questions, please feel free to contact us for more information.