Start spreading the news – the Mediterranean diet has been named best diet for 2021!
Not really a diet but a lifestyle, CNN recently reported that the gold medal for best 2021 diet went to the Mediterranean diet for the fourth year in a row, “according to rankings announced by U.S. News & World Report .”
This included a panel of experts in the fields of heart disease, diabetes, nutrition, diet, food psychology and obesity, who reviewed research from a variety of diets and concluded the Med Diet was the way to go.
“We’ve convened a panel of 24 experts who live and breathe diet, weight loss and obesity,” said Angela Haupt, managing editor of health for U.S. News & World Report, in the CNN news report, explaining how the group came to the winning conclusions, and adding that, in addition to capturing best diet, the analysis of 39 eating plans also gave the Mediterranean diet the top spot in the best plant-based diet category.
The panel said the DASH diet, to stop hypertension, and the Flexitarian diet, which encourages vegetarianism with the occasional burger thrown in for good measure, tied for silver.
(It should be noted the Dukan and keto diets, which stress eating high-protein or high-fat foods with minimal carbohydrates, came in last and next-to-last in the recent diet rankings. According to CNN, these diets are “typically rated poorly by experts because they are extremely restrictive, hard to follow, and eliminate entire food groups, which is not recommended by dietary guidelines.”)
News of the Mediterranean win will be well-received by those who are looking to make healthy changes in the new year, yet don’t really know where to start. Fad diets are just that – fleeting, gimmicky and, in the end, not really good for you. But healthy choices that are easy to accommodate while offering excellent results are the way to go.
In fact, University of Michigan researchers recommended several months ago to stick as close to the Mediterranean diet as possible when one is looking for a healthy eating plan.
That’s not a hard thing to do, given it’s an eating plan based on all sorts of fresh, delicious foods and healthy fats. Eating Mediterranean (yes, its name is derived from those living in the Mediterranean who adhere to the eating plan’s principles) means a diet that includes olive oil, grains, fruits, nuts, vegetables and fish, and is low in red meat, dairy products and even some alcohol. Fish provides a wide variety of vitamins and minerals, including vitamins A and D, phosphorus, magnesium, selenium, iodine and high quality protein – which helps build and repair body tissues.
It’s also a very heart-healthy eating plan, notes the Mayo Clinic on mayoclinic.org . “Interest in the (diet) began in the 1960s with the observation that coronary heart disease caused fewer deaths in Mediterranean countries, such as Greece and Italy, than in (North America) and northern Europe,” notes the site
There’s also plenty of research to show the diet’s positive impact in areas of other chronic diseases, including various cancers, as well as cognitive issues, like dementia and Alzheimer’s.
What makes this diet stand out? For starters, the foods are delicious! Flavourful and easy to create, yet you won’t find any processed foods on the menu. Mediterranean recipes focus more on vegetables, legumes, fruits, whole grains, nuts and fish. The Mediterranean diet has been shown to help with everything from heart issues to obesity – provided one eliminates the call of high-fat, sugary foods that is known to sabotage a person’s quest for a healthier eating program.
Research shows that childhood obesity rates have been known to be on the rise in areas of the Mediterranean that have never had these issues before. Sugary treats are fast, cheap and accessible, and can lead to lifestyle problems that follow youngsters well into adulthood.
WHAT EXACTLY IS THE MEDITERRANEAN DIET
According to the Mayo Clinic, “The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil.”
Meals are built around these plant-based foods, with moderate amounts of dairy, poultry and eggs, as is seafood. “In contrast, red meat is eaten only occasionally.”
Other important elements are “sharing meals with family and friends, enjoying a glass of red wine and being physically active.”
TIPS ON EATING THE MEDITERRANEAN WAY
– Eat more fruits and vegetables. Aim for 7 to 10 servings a day of fruit and vegetables.
– Opt for whole grains. Switch to whole-grain bread, cereal and pasta. Experiment with other whole grains, such as bulgur and farro.
– Use healthy fats. Try olive oil as a replacement for butter when cooking. Instead of putting butter or margarine on bread, try dipping it in flavoured olive oil.
– Eat more seafood. Eat fish twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid deep-fried fish.
– Reduce red meat. Substitute fish, poultry or beans for meat. If you eat meat, make sure it’s lean and keep portions small.
– Enjoy some dairy. Eat low-fat Greek or plain yogurt and small amounts of a variety of cheeses.
– Spice it up. Herbs and spices boost flavour and lessen the need for salt.
Copyright Postmedia Network Inc., 2021
