The Mediterranean diet achieves five consecutive championships

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The Best Diets list and various sub-lists were selected by a panel of 27 health experts who evaluated the 40 dietary patterns on the short-term list for seven categories (short- and long-term).

Mediterranean diet

It is understood that people living on the Mediterranean coast are generally believed to live longer and have a lower risk of cancer and cardiovascular disease, so the Mediterranean diet is widely favored

This diet is based on simple plant-based cooking, with the main foods at each meal being fruits and vegetables, whole grains, legumes and seeds, a small amount of nuts, and an emphasis on extra virgin olive oil

The Mediterranean diet emphasizes serving vegetables, fruits, legumes, nuts, whole grains, olive oil, and spices; eating fish and seafood at least twice a week; eating poultry, eggs, cheese, and yogurt in moderation; avoiding red meat and sugars

Additionally, socializing and exercising with meals are fundamental cornerstones of the Mediterranean diet

In this list of the best diets, the Mediterranean diet ranks alone in the best healthy diet, best diabetic diet, best plant diet and easiest to follow.

Desu diet

The DEXUS diet is a dietary pattern that lowers blood pressure, so it scores high on heart health, nutrition, and safety

The Deshu diet requires that the daily dietary sodium intake is less than 2.

At the same time, the DASH diet calls for reducing saturated fat intake, such as fat from meat (fatty meat) and full-fat dairy products, as well as sweetened beverages and sweets

Experts have spoken highly of the potential and nutritional integrity of the DEXUS diet to support heart health, and consider it suitable for long-term weight loss, but the only downside is that dietary fiber and potassium intake may burden the stomach and kidneys

flexitarian

A flexitarian vegetarian diet focuses on the nutritional balance of vegetarian diets, especially for vegetarians, and advocates a balanced intake of five types of food, including "new meats", namely tofu, peas, nuts, eggs; vegetables and fruits; whole grain staples; Dairy products; sugar and flavors

By eating more plant-based foods and cutting back on meat, not only can you lose weight, but you can improve your overall health, reduce your risk of heart disease, diabetes and cancer, and thus live longer

Increasing the intake of plant-based protein can effectively reduce blood lipids and blood pressure

It should be noted that although different dietary patterns have recommended foods that can and cannot be eaten, there are still some factors to consider when choosing a dietary pattern that suits you

First of all, are the foods in the recipe acceptable? If these foods are not your usual favorites, are there alternatives? For example, the Mediterranean diet has less red meat and more fish and seafood

Overall, despite the variety of eating styles on the list, there are always those that top the list
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It is not difficult to find that these diets have similar connotations despite their different names
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In fact, no one food can meet the needs of everyone.
The first choice for a balanced diet is to diversify food, while ensuring the basic status of cereals and potatoes, with particular emphasis on the intake of whole grains and miscellaneous beans; vegetables, fruits, dairy products, beans Foods and nuts are the focus of the next step; the intake of fish, poultry, eggs, and lean meat needs to be controlled; heavy taste is not a good habit, although there are not many seasonings consumed in daily life, it is Human health has a major impact
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At the same time, it is also necessary to remember less oil and less salt, and control sugar and alcohol
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In addition, eating a balanced diet can maintain a healthy weight.
Eating is not only an appetite, but also an organic part of a healthy life
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(Source: Medical Endocrinology Channel)

"China Food News" (06 edition on January 13, 2022)

(Editor-in-charge: Qu Yuening)