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Mediterranean, DASH and flexitarian, the 3 best diets for 2023: what are their benefits and tips for adopting them

2023-01-15T15:27:22.887Z


US News magazine published its classic ranking prepared under the guidance of more than 30 experts. For the sixth consecutive year, the Mediterranean diet leads the classic ranking of the best diets prepared by US News & World Report. The DASH and the flexitarian complete the podium. Those three not only top the annual ranking of Best Overall Diets , but also dominate other of the 11 categories reviewed: Best Diet for Healthy Eating, Best Diet for Heart, Diabetes, and Bone and Joint Health. The


For the sixth consecutive year, the Mediterranean diet leads the classic ranking of the best diets prepared by US News & World Report.

The

DASH

and the

flexitarian

complete the podium.

Those three not only top the annual ranking of

Best Overall Diets

, but also dominate other of the 11 categories reviewed: Best Diet for Healthy Eating, Best Diet for Heart, Diabetes, and Bone and Joint Health.

They also occupy the top positions among

the easiest to follow

.

The best diets for 2023 is a ranking prepared by the American magazine US News & World Report under the guidance of more than 30 nutritionists, doctors and epidemiologists who

reviewed the available scientific evidence on 24 popular diets

, with the purpose of "helping each person to find the one that works for you to meet your goals," which can be anything from losing weight to eating a low-sodium diet or keeping your bones strong.

"The rankings follow a comprehensive and transparent methodology that takes into account the evaluations of the best specialists in

nutrition, diabetes, heart health and weight loss,

" they explain from US News in a press release.

Next, the podium of the best diets for 2023 with their respective scores and tips to implement them.

Olive oil is one of the pillars of the Mediterranean diet.

Photo Shutterstock.

Mediterranean diet #1

Overall score: 4.6/5

Weight loss: 4.2/5

Healthy: 4.6/5


"For the sixth year in a row, the Mediterranean diet ranks first for best overall diet, with an emphasis on eating plenty of fruits, vegetables, whole grains, olive oil and fish and a

focus on diet quality

rather than a single nutrient or food group", highlights the publication.

Based on the

traditional way of eating

in the countries bordering the Mediterranean Sea, such as Italy, Spain and Greece, it was declared an Intangible Cultural Heritage of Humanity by UNESCO and is promoted by the World Health Organization (WHO).

It is that numerous studies have shown that this eating pattern favors the reduction of the risk of chronic non-communicable diseases such as cardiovascular diseases and type 2 diabetes and exerts a protective role against cancer and cognitive deterioration, while promoting a longer life and a better quality of life.

How to follow the Mediterranean diet?

An article that accompanies the ranking of the best diets summarizes the way to carry out the Mediterranean diet in the following points:

✔ Fill your plate with a wide range of foods.

✔ Eat fruits, vegetables, whole grains, legumes, nuts and use olive oil, herbs and spices every day.

✔ Eat fish and shellfish at least twice a week.

✔ Poultry (such as chicken), eggs, cheese and yogurt can be eaten in moderation.

✔ Red meat and sweets should only be consumed occasionally.

✔The occasional glass of red wine is acceptable.

Being

physically active

is another of the keys to the Mediterranean lifestyle.

The Mediterranean diet can be adapted to the Argentine table.

Photo Shutterstock.

Mediterranean diet in Argentina

But,

can you follow a Mediterranean-style diet in Argentina?

During his stay in Buenos Aires, in 2018, researcher Daniele Del Rio, director of the School of Higher Studies in Nutrition and Food at the University of Parma (Italy) said that the possibilities of joining locally were "many".

"The cereals that are produced here work perfectly. The same goes for fruit and vegetables," he pointed out in dialogue with

Clarín

.

Read the full note here.

And in this note you can read five tips to incorporate it.

The DASH Diet helps prevent or control high blood pressure.

Photo Shutterstock.

DASH Diet #2 (tie)

Overall score: 4.4/5 

Weight loss: 4.4/5

Healthy: 4.5/5


The DASH diet (Dietary Approaches to Stop Hypertension) is promoted by the US National Heart, Lung, and Blood Institute.

As its name suggests, it helps stop,

prevent, or improve control

of high blood pressure.

This eating pattern emphasizes fruits, vegetables, whole grains,

lean protein, and low-fat dairy products

that are rich in nutrients that help lower blood pressure, such as potassium, calcium, magnesium, and fiber.

Also, limit foods high in saturated fat, such as fatty meats, full-fat dairy products, tropical oils (such as coconut), and sugary drinks.

He also suggests reducing sodium intake to 1,500 milligrams per day.

The DASH diet is

quite similar to the Mediterranean

diet , but offers more specific recommendations and indications on amounts, types and frequency of food intake.

"It doesn't tell you that you have to eliminate food groups, but it gives you guidelines on

how many servings per week

you should ideally consume," nutritionist Lindsey Pine explains in a US News & World Report article.

He adds that it is "more than just an eating pattern to lower blood pressure and offers

many additional benefits

for whole-body health, similar to the Mediterranean diet."

Spices and seeds help replace salt in meals.

Photo Shutterstock.

The recommended servings from each food group based on a 2,000 calorie per day plan are:

Grains

: between 6 and 8 servings a day.

One serving equals 1 slice of bread, about 30 grams of dry cereal, or 1/2 cup of cooked cereal, rice, or pasta.

Vegetables

: between 4 and 5 servings a day.

One serving equals 1 cup of raw leafy greens or 1/2 cup of raw or cooked cut-up vegetables, or 1/2 cup of vegetable juice.

Fruits

: between 4 and 5 servings a day.

One serving equals one medium fruit;

1/2 cup of fresh, frozen or canned fruit;

or 1/2 cup of fruit juice.

Low-fat or fat-free dairy

: 2 to 3 servings daily.

One serving equals 1 cup of milk or yogurt or about 40 grams of cheese.

Lean meats, poultry and fish

: Two servings or less per day.

One serving equals about 30 grams of cooked lean red meat, poultry, or fish, or 1 egg.

Nuts, seeds and legumes

: between 4 and 5 servings a week.

One serving equals 1/3 cup of nuts, 2 tablespoons of peanut butter, 2 tablespoons of seeds, or 1/2 cup of cooked legumes.

Fats and oils

: between 2 and 3 servings a day.

One serving equals 1 teaspoon of soft margarine, 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing.

Sweets and added sugars

: 5 servings or less per week.

One serving equals 1 tablespoon of sugar or jam.

In this note you can read tips to follow the DASH diet if you eat out.

The flexitarian diet is gaining more and more followers.

Photo Shutterstock.

#Flexitarian Diet #2 (tie)

Overall score: 4.4/5

Weight loss: 4.2/5

Healthy: 4.3/5

The term flexitarian arises from the union of two others:

flexible and vegetarian

.

It was coined more than a decade ago by nutritionist Dawn Jackson Blatner in her 2009 book

"The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Get Healthier, Prevent Disease, and Add Years to Your Life

," according to an article in US News & World Report.

To follow this type of diet, the slogan is

to be vegetarian most of the time

.

Why most of the time?

Because the option of eating meat occasionally is contemplated.

In recent years, more and more studies add evidence in favor of this type of diet that

restricts the consumption of meat

(especially red).

Research shows that not only can you lose weight, but they also help improve overall health by reducing the risk of cardiovascular disease, diabetes, and cancer.

But their benefits do not end there, since they are also friendly to the environment.

"The focus is:

eat more plants

and be flexible instead of strict," says Blatner, who also clarifies that flexitarianism, like the Mediterranean diet, should be considered a

lifestyle

, rather than a traditional diet.

Tips for adopting a flexitarian diet

✔ Prioritize proteins that do not come from meat, such as those provided by legumes (beans, lentils, chickpeas), eggs, soybeans or quinoa, for example.

✔I included fruits, vegetables, whole grains, dairy products and condiments.

✔ I gradually reduced meat portions and

increased meatless days

per week during each stage.

You can also replace traditional meat with plant-based alternatives, like veggie burgers).

In a work published in the journal Nature in 2018, a group of authors warned that a change in trend towards flexitarianism is not only good for the health of the population, but is also necessary to be able to supply the growing demand for food.

Combining environmental calculations with a global food model that includes data on food production and consumption around the world, the scientists analyzed options that could keep food production within the limits of sustainability from now until 2050 and developed guidelines for flexitarian consumption including:

✔At least 500 grams per day of

fruits and vegetables of different colors

and groups (the composition of which is determined by regional preferences).

✔At least

100 grams per day of

plant-based protein sources

(legumes, soy, and nuts).

✔Half a daily serving of

animal protein,

such as poultry, fish, milk and eggs.

✔ A daily portion of

dairy products

.

✔Limited amounts of red meat

(maximum one serving per week)

, refined sugar (less than 5% of total energy), vegetable oils high in saturated fat (particularly palm oil) and starchy foods with a relatively high glycemic index.

In this note you can read the benefits of incorporating a flexitarian diet and in this 13 recommendations to follow a plant-based diet.

Rounding out the top 10 best overall diets are the Mind Diet (which supports brain health), TLC (created by the National Cholesterol Education Program of the US National Institutes of Health), from the Mayo Clinic, the Volumetric Diet,

Weight-Watchers

, Dr. Weil's anti-inflammatory, and the Ornish Diet.

***

Do you want to read more about diets and healthy eating?

These notes may interest you:

➪The tips of 3 nutritionists to lose weight and stay healthy without dieting

➪How to put together a complete and healthy plate with an easy rule

➪14-day plan for overweight and obese people

➪Diet for diabetes: what to eat, what to avoid and a meal plan with the four meals

➪Mediterranean diet: its protective role against cancer and how to adapt it to the Argentine table

➪Healthy and accessible: how to follow a diet with a good cost-benefit ratio

➪The best diet for the heart, alcohol yes or no and heart attack symptoms in 8 frequently asked questions to the cardiologist 


***

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