Best diet for 2023 is the science-backed Mediterranean style of eating

 

Best diet for 2023 is the science-backed Mediterranean style of eating

 

The gold medals are piling up. For the sixth year in a row, the Mediterranean style of eating earned the title of best overall diet, according to 2023 ratings from U.S. News & World Report. Meals from the sunny Mediterranean also ranked first in the categories of best diet for healthy eating and best plant-based diet.   New this year: Reviewers ranked only 24 diets instead of the 40 or so analyzed in past years. Five diets from the original list – vegetarian, vegan, Nordic, the traditional Asian and the glycemic index – were integrated into the Mediterranean and other diets due to their underlying plant-based principles.   “The take-home message here is the recognition that the Mediterranean diet is really not just about the foods around the Mediterranean,” said Gretel Schueller, managing editor of health for U.S. News & World Report, who oversees the annual diet ranking. “You can take the lessons and the approach of the Mediterranean eating pattern and apply it to any cuisine in any country.”   Numerous studies have found that the Mediterranean diet can reduce the risk of diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. The eating plan has also been linked to stronger bones, a healthier heart and longer life.   The diet features simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil. Other fats such as butter are consumed rarely, if at all, and sugar and refined foods are reserved for special occasions.   Red meat is used sparingly, usually only to flavor a dish. Eating healthy, oily fish, which are packed with omega-3 fatty acids, is encouraged while eggs, dairy and poultry are eaten in much smaller portions than in the traditional Western diet.   Social interactions during meals and exercise are basic cornerstones of the Mediterranean style of eating. Lifestyle changes that are part of the diet include eating with friends and family, socializing over meals, mindfully eating favorite foods and choosing mindful movement and exercise.   Want to make the Mediterranean style of eating one of your goals this year? Sign up for CNN’s Eat, But Better: Mediterranean Style newsletter, an eight-part series that guides you in a delicious expert-backed eating lifestyle that’s good for your health.