Ttoday, US News and World Reports released its official ranking for the best diets and the main honors were given to the Mediterranean diet for the fourth consecutive year. The eating plan – which advocates lean proteins, whole grains, seafood and many vegetables, along with an occasional glass of wine – was considered the best by a panel of 25 experts specializing in nutrition, obesity, diabetes and heart disease.
Here’s what experts look for when determining the official rating: how nutritionally adequate and safe the diet plan is, how effective it is in weight control, the ability to prevent and control conditions like diabetes and heart disease and whether it is easy to follow. With these parameters in place, it is not difficult to see why the Mediterranean diet would overcome the more restrictive ones, such as the ketogenic or alkaline diet: there is not only a wealth of studies supporting the benefits of the Mediterranean diet, but it leaves the table more than it restricts .
Watch the video below to learn more about the benefits of the Mediterranean diet:
Still, the meal plan is not without its flaws. As Well + Good reported last year, scientific studies on the Mediterranean diet lack diversity and the plan disregards dietary patterns from different cultural traditions. We contacted registered nutritionists to find out how they felt about the Mediterranean diet, once again taking US News and World Reports’ top position and how they expect the food plan to continue to evolve in the future.
5 ways the Mediterranean diet should evolve, according to registered nutritionists
1. Followers should expand what they consider to be Mediterranean food
Nutritionist Maya Feller, RD, says that part of the reason she feels that the Mediterranean diet continues to take priority is because it is based on minimally processed whole foods – a victory in her book. But while the eating plan doesn’t seem too restrictive, she believes there are ways to expand it further, starting with the types of cuisine that people consider Mediterranean.
“When people think of the Mediterranean, they tend to think of countries like Italy and France, but the Mediterranean Sea covers Western Europe, as well as [Northern] Africa and the Middle East, ”she says. She hopes that the evolution of the Mediterranean diet will include people expanding beyond think of Mediterranean food to include ingredients and dishes from these regions as well.
2. Using spices in new ways
Another aspect of the Mediterranean diet that Feller says he likes is that it incorporates spices (which add flavor, in addition to extra health benefits), but she feels that it can also be used. “One reason why I think people love Greek salad is because it incorporates spices and that is not something we tend to think about including spices,” she says. “But I can say that putting cumin on lettuce and sprinkling it with pumpkin seed oil is delicious.”
Feller expects people to think of ways to use the spices in their pantry, as well as only when they are making chicken or fish. It again encourages people to try a wide variety of spices beyond what is considered Italian or Greek, expanding to include the Mediterranean region as a whole, and even beyond.
3. Ensure that following the food plan is more accessible to BIPOC communities
Although public health nutritionist Shahzadi Devje, RD, is a fan of the Mediterranean diet, she says there are some shortcomings that need to be corrected to make it more accessible. “We usually hear that the Mediterranean diet can be ‘adapted’ to meet specific cultural needs,” she says. “In essence, we are putting other cultures aside and giving preference to Western eating styles as the only way to be ‘healthy’. I am afraid that this ‘plug and play’ model is limited and very discriminatory. “
In large part, this is due to the fact that some foods characteristic of the Mediterranean diet are not always familiar or accessible to BIPOC communities (Black, Indigenous and colored), says Devje. Many of these communities are disproportionately affected by food insecurity or are more likely to live in food deserts, making it more difficult for them to include these ingredients in their diets.
Thus, Devje says it is important for the Mediterranean diet (and for those who recommend it) to consider accessibility and cultural habits when making dietary recommendations. “I believe it is important to develop cultural competence and defend relevant and meaningful dietary patterns for everyone – not just for the white public,” said Devje, adding that it is important to note that there is no universally healthy eating plan for all bodies. “In order to involve the BIPOC community, healthy diets must be reviewed within the context of the culture to ensure that they are relevant, achievable and sustainable. The food is highly personal to people; it is an illustration of your culture and identity. We eat not only to nourish our bodies, but also our lives. “
4. Creation of Mediterranean fusion dishes
Feller hopes that the evolution of the Mediterranean diet will grow to include people who put their own brand on it. “I love fusion food,” she says. “There is such a wide variety of cuisine in various regions of the United States. Think about which flavors are unique to where you live and how you can incorporate them using the principles of the Mediterranean diet. ”
Feller says the key to adding your own touch while staying true to what the Mediterranean diet really involves is making sure that the ways you extract it are still vegetable, minimally processed and incorporating healthy fats. That way, you’re still getting the nutrients that make the Mediterranean diet so popular, but you’re using a wide variety of foods and spices to get there.
5. Reformulating the diet from its “end it all, be it all” status
As beneficial as the Mediterranean diet may be, Devje says he hopes that the way we talk about the diet plan will evolve in the future. “Promoting health and optimizing nutrition throughout life requires globally inclusive lenses; where cultural diversity is accepted and included at all levels: in nutrition research and review, dietary guidelines, public healthy eating policies and the media, ”says Devje. To this end, she hopes that the future will advocate that the Mediterranean diet be 1 healthy way of life, not The healthy way of living.
There is no denying the health benefits that make the Mediterranean diet a healthy eating plan for many to follow. But as we broaden the way we think about what it means to eat Mediterranean food, it will be an even bigger victory in the future.
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