US News Report ranks Mediterranean diet as the “best diet” for seventh year in a row

04 Jan 2024 --- In its annual evaluation of best diets, U.S. News and World Report ranked the Mediterranean diet as the best out of 30 diets, followed by the DASH (Dietary Approaches to Stop Hypertension) and MIND diet — a combination of the Mediterranean and DASH diets. 

The organization ranks well-known and used diets across eleven categories, assessing their nutritional completeness, health risks and benefits, long-term sustainability and evidence-based effectiveness and examining their strengths, weaknesses and specific goals they most effectively address.

The U.S. News diet categories cover — Best Diets Overall, Best Weight Loss Diets, Best Fast Weight Loss Diets, Best Diabetes Diets, Best Diets for Bone and Joint Health, Best Diets for Healthy Eating, Best Diet Programs, Best Family-Friendly Diets, Best Heart-Healthy Diets, Best Plant-Based Diets and Easiest Diets to Follow. 

In this first of a two-part series, Nutrition Insight discusses the diets’ ranking and implications with Gretel Schueller, managing editor of health at U.S. News. 

The “Best Diet” ranking focuses on diets that are safe, sensible, sustainable for the long term and backed by solid science.“The U.S. News diets ranking is guidance people can trust,” she underscores. “The rankings are the perfect starting point for someone looking to make a change to the way they eat and the way they approach food. We’ve done the footwork for them.” 

“Whether their goals are weight loss, managing blood pressure or simply eating healthier, the rankings and the in-depth diet profiles which offer tips and meal ideas, empower them to make healthy decisions about how they eat.” 

Schueller adds that, in general, diets that perform well are safe, sensible, sustainable for the long term and backed by solid science. They are not overly restrictive or punitive. The panelists agree that lifestyle diets are more sustainable and healthy than weight-loss plans such as Atkins or the keto diet. 

Ranking diets 
For its best diet ranking, U.S. News cooperated with the Harris Poll — experts in creating statistically robust surveys — to develop a rigorous methodology, explains Schueller. 

“Then we brought in 43 leaders in nutrition, weight loss and diet-related health conditions like heart disease and diabetes to evaluate and rank 30 diets. These are people whose job is to stay ahead of the evolving science on the healthiest way to eat.” 

She explains that the organization examines diets with staying power, not “fly-by-night fads” on social media. “We look at emerging research in diet and nutrition.” 

“Aside from some of the diets in the fast weight loss category, for the most part, the diets we rank are intended to be lifelong healthy eating plans. Some popular diets are included so the public can be informed of their benefits and potential downsides and risks.”

To develop the ranking, experts selected between three and ten diets for a specific category, ranking them from one to three, linked to a number scoring. The organization filled the “Best Overall Diets” category by comparing how often diets were scored as the best or worst.

Poor-performing diets include the raw food diet, Herbalife Nutrition and Dukan. The panelists say these diets are too restrictive and not sustainable in the long term, restrict the healthiest food groups or rely on processed shakes and bars, which don’t teach healthy eating habits. 

Mediterranean diet reigns supreme 
Along with receiving the “best diet” rating, the Mediterranean diet also claimed the top spot in Best Diets for Diabetes, Best Heart-Healthy Diets, Easiest Diets to Follow, Best Diets for Bone and Joint Health, Best Family-Friendly Diets and Best Diets for Healthy Eating.

“The Mediterranean diet is more a lifestyle approach than a diet, which is why it has such staying power and is our reigning champion for the seventh year in a row,” explains Schueller. 

The Mediterranean diet emphasizes vegetables, fruits and whole grains, plus some lean protein and dairy.“Experts like it because it’s healthy and delicious, offers variety and flexibility and doesn’t restrict any food or food group. It’s backed by a tremendous amount of sound science.” 

She adds that while the origins of this diet focus on the eating patterns of countries around the Mediterranean, its basic tenets can be adapted to any country’s cuisine or anyone’s dietary preference. “You could do a Japanese, Columbian or vegan version of this diet.”

The Mediterranean diet emphasizes whole foods — vegetables, fruits and whole grains — and includes some lean protein such as seafood, some dairy and the occasional treat. Both DASH and MIND follow these essential tenets of healthy eating, too. 

Schueller explains that DASH, specifically designed to stop or prevent high blood pressure, offers a little more structure. “It restricts sodium and saturated fat. It caps sodium at 2,300 milligrams daily and limits fatty meats, full-fat dairy foods and tropical oils — all foods high in saturated fat. But really, this well-balanced eating pattern is suitable for anyone, regardless of their health status.” 

MIND, at number three, has the same essential whole-food focus. “The big difference is that it focuses on foods believed to improve brain health, foods rich in omega-3 fatty acids — like salmon and herring — nuts, berries and dark leafy greens. It also puts a somewhat stronger restriction on sugary foods and fried foods,” she adds.

By Jolanda van Hal