The year starts and we feel that it is time to restart. We estimate that we are more likely to achieve those goals that we set for ourselves in 2023 (and perhaps in 2022, 2021, 2020...) and were unable to meet. Eating better is one of the most repeated, whether with the aim of losing weight and/or taking care of your health.
But where to start? Restrictive diets are not an effective path, at least not in the long term. Scientific evidence supports varied eating patterns that are sustainable over time. That is, they are part of a healthy lifestyle and not a regime with a beginning and an end.
For more than a decade, US News
"For the seventh year in a row, the Mediterranean diet is ranked number one among the best overall diets, focusing on diet quality rather than a single nutrient or food group and on daily consumption of fruits, vegetables, grains whole grains, legumes and nuts, olive oil, herbs and spices," US News reported in a press release.
But not only did it win first place for best diet overall, it also led six other categories, out of a total of 11: best diet for diabetes, for heart health, easiest to follow, for bones and joints, best diet for the family and for healthy eating.
The Mediterranean diet obtained a score of 85.1% in the best diets in general category; the DASH, 75.4%; and MIND, 60.7%. The top 10 is completed by the Mayo Clinic diet (55.3%), the flexitarian diet (53.6%), the Weight Watchers diet (or weight watchers, with 46.1%), the volumetric diet ( 41.4%), Dr. Weil's anti-inflammatory (41.1%), TLC (39.9%) and vegetarian (17.9%).
Among the worst rated in that category are the ketogenic, Atkins, SlimFast, Dukan, Herbalife and Raw Food diets, ranked from 25th onwards and all with a negative percentage.
The panel of 43 medical and nutrition experts specializing in diabetes, heart health and weight loss evaluated each of the diets for their nutritional integrity, health risks and benefits, long-term sustainability and evidence-based effectiveness. They also considered their strengths and weaknesses and the specific goals that each diet could most effectively address, US News stated.
Numerous studies have shown that the Mediterranean diet (typical of countries such as Italy, Spain, Greece, but also Croatia, Turkey and Morocco) reduces the risk of chronic conditions, including heart disease and type 2 diabetes, while promoting longevity and improving quality of life.
Due to its widely documented benefits, it is promoted by the World Health Organization.
The DASH diet is similar to the Mediterranean dietary pattern, but offers more concrete recommendations on the actual amounts and limits of the types of foods consumed.
Emphasize the consumption of vegetables, fruits and whole grains. It also includes the intake of moderate amounts of fat-free or low-fat dairy products, fish, poultry, legumes and nuts. While it is suggested to avoid or limit the consumption of foods rich in saturated fats, such as fatty meats and full-fat dairy products.
The MIND diet combines the benefits of the previous two diets, the Mediterranean and the DASH, and focuses on the foods from each that specifically improve brain health.
The MIND diet has 15 dietary components, including 10 brain-healthy food groups and five unhealthy groups.
