(NEW YORK) — The Mediterranean diet — which emphasizes fruits, vegetables, lean proteins and whole grains — has once again topped U.S. News and World Report’s annual ranking of best diets.
The publication on Friday named the diet the best overall diet for the eighth year in a row.
The Mediterranean diet scored a 4.8 out of 5 based on an evaluation of several factors, including nutritional completeness, health risks and benefits, long-term sustainability and evidence-based effectiveness, according to U.S. News and World Report.
The diet also scored the top spot in 11 additional categories in the publication’s annual rankings, including easiest-to-follow, gut health, weight loss and mental health.
The DASH (Dietary Approaches to Stop Hypertension), which focuses on whole foods and low sodium, was ranked second on the Best Diets list, followed by the Flexitarian, MIND and Mayo diets. All of the top five diets embrace a plant-forward philosophy, minimizing the intake of red meats, processed foods, inflammatory fats, high-sugar foods and sugar-sweetened beverages, rather than enforcing strict rules or banning entire food groups.
If you’re looking to start the Mediterranean diet, here is what you need to know.
What is the 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.
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 types of foods are eaten on the Mediterranean diet?
Overall, the diet is mostly plant-based and focuses on healthy fats.
Healthy fats emphasized in the Mediterranean diet include extra virgin olive oil, avocados, nuts, salmon and sardines, according to the American Heart Association.
All types of vegetables and fruits are encouraged on the diet, as are non-meat sources of protein like beans and other legumes.
Fish is encouraged at least twice weekly and other animal proteins like poultry, eggs, cheese and yogurt are encouraged in smaller portions. Red meat consumption is should be limited to a few times a month.
The main source of hydration should be water.
Are any foods prohibited?
No, the Mediterranean diet does not totally eliminate any foods or food groups.
However, it is recommended to limit foods such as butter, processed foods like frozen meals and candy, and refined grains and oils. Fruits are encouraged for dessert over sugary sweets.
U.S. News and World Report describes the diet as leaving “little room for the saturated fat, added sugars and sodium that inundate the standard American diet.”
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.”
In a study of over 60,000 people, those who followed the Mediterranean diet more closely had a lower risk of dementia, regardless of genetic risk.
The American Heart Association says the Mediterranean diet can “play a big role” in preventing 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 Mayo Clinic touts the Mediterranean diet as a way to help maintain a healthy weight, improve brain health, increase longevity, support a healthy gut and lower the risk of certain cancers.
Dr. Brent Gawey, a member of the ABC News Medical Unit, contributed to this report.
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