Is Mediterranean diet really the best diet for 2023?

On Tuesday, the US News and World Report ranked Mediterranean style of eating as the best diet for 2023. This is the sixth year in a row this diet style has gained significant acceptance.

DASH diet and the flexitarian diet are the twin second-runners up in the ranking system.

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The diet derives its name from the places where it is natively followed which includes the 21 countries surrounding the Mediterranean Sea, including Greece, Italy, Croatia, Lebanon, Turkey and Monaco.

The basis of the Mediterranean diet is consuming plant based foods. Plant foods like fruits, whole grains, beans, nuts are amazing for overall health. Several studies have proven that a Mediterranean diet reduces the risk of chronic health complications like diabetes.

The US News and World Report ranks the Mediterranean diet first in best diets overall, best plant-based diet, best diets for bone and joint health, best family-friendly diets and best diets for healthy eating.

It also ranks this diet second best in best heart-healthy diets and best diabetes diets.

A Mediterranean food plate comprises a variety of foods.

It has fruits, vegetables, whole grains, legumes, herbs and spices. It allows non-plant based foods like sea foods and fish twice a week. Red meat is also allowed occasionally.

Apart from this, one can moderately include poultry, eggs, cheese, yogurt and red wine.

The Mediterranean diet reduces the risk of cardiovascular disease, stroke, cognitive decline, dementia, type 2 diabetes, rheumatoid arthritis and also depression.

In addition to this, it is nutritionally diverse and sound, it has lots of flavours, it is dense in fibre and is hence filling in nature.

It is easier to inculcate in the diet as there is no limit to foods or any particular food group.

There are no glaring disadvantages of this diet that would make it unsuitable to be incorporated in daily life.

However, one needs to be particular about the portioning and the nutrition intake when following the Mediterranean diet.

It is a very cost friendly diet.

The cost of a Mediterranean food plate will depend on the type of food you want to have. Since it is a plant based diet mostly, it will not cost you much as plant based foods are easily found.

It is also cost-effective for those who are non-vegetarians. You can occasionally add meat and fish to the diet.

Though this diet form is suitable for everyone, people with kidney disorder should consult their doctor before trying this as it may interfere with the electrolyte balance in the body.