The best diet for 2024
Over years of research and diet rankings, there is one regimen that scientists have crowned the "Best Diet Overall" for seven years in a row.
The Mediterranean diet has topped the list in US News and World Reports’ annual ranking for 2024, followed by the DASH diet, and the MIND diet coming in third.
The ranking is based off the findings of a panel of leading medical and nutrition experts, who analyse the nutritional completeness, health risks and benefits, long-term sustainability and effectiveness of the diet in addressing its goals.
What sets it apart from other diets?
The Mediterranean diet emphasises multiple servings of fruits and vegetables daily, alongside whole grains, legumes, nuts, olive oil and seafood.
Red meats, dairy and poultry are consumed occasionally and in moderation, and highly processed foods and added sugars are generally avoided.
What are its benefits?
The experts found that following the diet long term can increase the odds of living a longer, healthier life, with a few other studies suggesting it lowers the risk of heart disease and Type 2 diabetes, while potentially slowing cognitive decline.
“It’s a way of life, it’s a cuisine, it dates back thousands of years, and in the last five to six decades, it is the most highly researched cuisine in the world,” said Dr Catherine Itsiopoulos, a professor of nutrition and dietetics at RMIT University in Melbourne.
Lowers risk of heart disease
A 2021 research review found that the diet has been shown to reduce the risk of coronary heart disease in women by 29 per cent and stroke by 13 per cent.
A 2017 analysis found that on average it lowers the risk of coronary heart disease, heart attacks and strokes by 40 per cent.
Experts suggest that this may be because the fats in olive oil, seeds, fish and nuts are monounsaturated or polyunsaturated fats aka healthy fats.
Additionally, because of its emphasis on fruits, vegetables and legumes, which contain antioxidants and other beneficial compounds, it is believed to combat chronic inflammation.
Lowers chances of developing type 2 diabetes
Because this diet relies heavily on honey and cinnamon as sweeteners, and fruits as a primary source of sugar, it reduces the risk of developing this disease.
One study conducted on 300,000 participants found that those who were on the Mediterranean diet had a nearly 30 per cent lower risk of Type 2 diabetes.
Good for your gut
The diet contains a lot of fibre which are associated with more regular bowel movements, lower blood pressure, cholesterol and blood sugar levels, according to the Food and Drug Administration.
This is because good bacteria in our stomachs feed off fibre, which creates a stronger lining in the intestines.
There are a few other potential health benefits including reducing risk of dementia among seniors by almost 25 per cent, and lowering the risk of death from cancer including breast, colorectal, head and neck and lung cancers.
See the full list here.
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