Once again, the U. S News & World Report issued rankings of the best and worst diets for 2021. Their expert panel ranked 39 diets into 9 categories including: Best Diets Overall, Best Weight Loss Diets, Best Commercial Diet Plans, Best Diabetes Diets, Best Diets for Healthy Eating, Best Fast Weight-Loss Diets, Best Heart-Healthy Diets, Best Plant-Based Diets, and Easiest Diets to Follow.
For several years, the Mediterranean Diet has ranked in the top three for best overall diet. This year not only was it #1, but it scored first in best plant-based diets and easiest diets to follow. The Mediterranean Diet also tied for first place in the best heart-healthy diets, best diabetes diets, and best diets for healthy eating. The diet has no specific eating plan. Instead, individuals choose from a variety of fruits, vegetables, whole grains, beans (legumes), nuts, olive oil, fish and seafood at least twice a week, and poultry, eggs, cheese and yogurt in moderation. The typical Mediterranean diet allows one glass of red wine daily for women and two for men.
The Dash diet (Dietary Approach to Stop Hypertension), also a top three contender for the U. S. News & World Report survey, for many years ranked #1. In 2021, it tied for second place with the Flexitarian diet. The Dash diet includes daily servings of 4 to 5 each of vegetables and fruits, 6 to 8 grains, 2 to 3 dairy products, 6 or less one-ounce servings of fish, lean meat, poultry, and 2 to 3 fats or oils. It suggests 4 to 5 servings a week of nuts, seeds, and legumes and less than 5 servings per week of sweets. Initially developed to reduce hypertension (high blood pressure), the diet recommends that healthy adults consume no more than 2,300 mg/day of sodium. The Dash diet recommends elderly or those with certain health issues refrain from consuming more than 1,500 mg of sodium/day.
Dawn Jackson Blatner developed the Flexitarian diet, a blend of the words flexible and vegetarian. For 2021, this diet tied for first place in best weight-loss diets and best diabetes diets. It tied for second in the best overall diets, second for the best plant-base diets, and third for best diets for healthy eating and easiest diets to follow. The diet begins with a five-week meal plan for breakfast, lunch, dinner, and snacks. Individuals have flexibility in substituting different foods within the same food category. Recommended calorie levels include 300 calories for breakfast, 400 calories for lunch, and 500 calories for dinner with two snacks of about 150 calories each for a total of about 1,500 calories (which for many results in weight loss). Calories can be adjusted for those needing additional calories.
In previous years, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet ranked in the top three for best overall diet. For 2021, it tied with the Mayo Clinic Diet for #5. The MIND diet has 10 brain-healthy food groups and 5 unhealthy food groups. Brain-healthy foods include green leafy vegetables, other vegetables, berries (especially blueberries and strawberries), nuts, beans (lentils, white beans, etc.), whole grains, fish, poultry, olive oil, and red wine (optional). Foods to avoid include red meat, butter/margarine, cheeses, pastries/sweets, and fried/fast foods.
The magazine evaluated the Mayo Clinic Diabetes Diet, published in 2013 and revised in 2019, for the first time. Its purpose is to lower and stabilize blood sugar levels. Designed for people with prediabetes and Type 2 diabetes, it tied for #5 with the MIND diet in the category of best overall diets.
Any of the top-ranking diets constitute a healthy eating plan. Check the links to learn more about each diet. The year is still early, and one of the best ways to help keep your body healthy is through a wholesome diet.
A future blog will address rankings of diets on the lower end for healthy eating. These may include diets you have tried or considered for weight loss. Find out what the experts say.
FOOD FROM THE GARDEN 