You probably made a decision to eat healthy this New Year 2019 but you really don’t know how to go about it. Relax! You need to check this out.
The US News and World Report recently ranked the Mediterranean diet as the 2019’s best overall diet. The diet won the gold after an analysis of 41 eating plans – Good news for you if you’re already a fan of the Mediterranean diet. It got the top spot in several subcategories: best plant-based diet, the best diet for diabetes, the best diet for healthy living and the easiest diet to follow.
You may be wondering why the Mediterranean diet got all the high accolades. Well, numerous studies have confirmed this diet to carry a lot of health benefits.
The Mediterranean diet is rich in vegetables, fruits, legumes, whole grains, fish, nuts and olive oil. Eggs and poultry can also be added to this diet. Experts have confirmed each of these components to be healthy because they provide wholesome nutrition and health.
The assistant managing editor of health for US News and World report, Angela Haupt, explained that the ranking was based on:
- Nutritional completeness
- Ability to produce long-term and short-term weight loss
- How easy it is to follow and;
- It’s potential for preventing and managing diabetes, breast cancer, memory loss, and heart diseases.
Al Bochi, a spokesperson for the Academy of Nutrition and Dietetics said: “The Mediterranean diet contains foods that are really high in vitamins, minerals, antioxidants, and fiber, which are very important for preventing chronic diseases.”
The diet is rich in mono-saturated fat and they are proven to be effective in lowering cholesterol. They are also high in fiber. Therefore, foods like fruits and vegetables, fish and olive oil can help to lower blood sugar level in diabetics and promote weight loss. So instead of feeding on foods high in saturated fats and trans-fat which causes insulin insensitivity, you can improve your wellbeing with the Mediterranean diet which is rich in mono-saturated fats.
The top spot for best overall diet in 2018 was a tie between the Mediterranean diet and the DASH diet which stands for Dietary Approaches to Stop Hypertension or High blood pressure. This year the Mediterranean diet came first with the second place going to the DASH diet.
Studies have shown that when you eat more of processed foods, meats, sweets and chocolate, there is a likelihood of getting in a depression state. Dr. Natalie Parletta of the University of South Australia once stated that “Poor diet is one of the major causes of depression.”
However, the Mediterranean diet contains some nutrients like omega-3, vitamins, and fiber which support the normal functioning of the brain to avoid depression. Many researches have shown that the nutrients in this diet can help to boost the composition of the gut microflora as well as the serotonin level in the body. This enhances communicates with the brain to reduce depression and anxiety.
More so, unlike other diets, you can easily follow and adhere to the Mediterranean diet. You can eat what you love, including your favorites, and fit in a lot of food into one meal.
We all want to live a healthy and happy life. Therefore it is important that you consume healthy fats and avoid processed carbs. The Mediterranean diet could do a world of good to you this year 2019. Check with your doctor, nutritionist, or dietician, and go try some out.