Best Overall Diet: Mediterranean Diet

Friday, January 11th, 2019
pistachios and wine as part of a healthy diet, Mediterranean diet

It’s the beginning of the year and many have made resolutions or set intentions to get healthier and/or lose weight. If you are one of those people, you are probably looking for a diet that you can stick with, that works and has positive long-term effects.

U.S. News evaluated and ranked 41 diets with input from a panel of health experts to compile their Best Diet Rankings for 2019. The top-rated diet had to be relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease. The Mediterranean Diet took the number one spot.

The Best Overall Diet combines panelists’ ratings in seven categories. All categories were not equally weighted. Short-term and long-term weight loss were combined, with long-term ratings getting twice the weight. Why? Quick results are important after the holidays or when summer looms, but a diet’s true test is whether it can be sustained for years. That’s especially the case for those who are overweight or obese; losing as little as 5 percent of body weight can dramatically reduce the risk of chronic illnesses such as diabetes and heart disease. And safety was double-counted, because no diet should be dangerous.

Low on the list was the current fad diet – KETO. The only place it ranked well was on short-term weight loss. It’s not good for preventing heart disease or managing diabetes. It’s not considered safe, nor nutritious and it’s hard to follow. If this is your current plan, you may want to reevaluate, if you are looking for something for the long-haul…a lifestyle change, versus just a quick fix.

What is the Mediterranean Diet?

It’s generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods. The Mediterranean Diet may offer a host of health benefits, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease.

Because this is an eating pattern – not a structured diet – you’re on your own to figure out how many calories you should eat to lose or maintain your weight, what you’ll do to stay active and how you’ll shape your Mediterranean menu. The Mediterranean diet pyramid should help get you started. The pyramid emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions. Top it off with a splash of red wine (if you want), remember to stay physically active and you’re set.

While certainly not required, a glass a day for women and two a day for men is fine if your doctor says so. Red wine has gotten a boost because it contains resveratrol, a compound that seems to add years to life – but you’d have to drink hundreds or thousands of glasses to get enough resveratrol to possibly make a difference.

Oldways is a great resource to help you get started on your Mediterranean diet. In 1993 Oldways created the Mediterranean Diet Pyramid – in partnership with the Harvard School of Public Health – as a healthier alternative to the USDA’s original food pyramid. Their website walks you through what your healthy choices are and has great recipe ideas as well as menus to get you started.

As a pistachio ranch and vineyard, we love this diet. It promotes everything we have known for years; nuts and red wine are good for you! Just ask the owners, George and Marianne Schweers. They are both in their 80’s and are still very active in the business and community. They have a daily handful of pistachios and a glass of red wine every night.

Cheers to you and your health!

Heart of the Desert is a working pistachio ranch and vineyard with four retail establishments in New Mexico. They are best known for their farm fresh pistachios and Award-Winning New Mexico wines. Each store offers wine and pistachio tastings. They offer worldwide shipping and produce attractive gourmet baskets that make great corporate and family gifts. The main store, on the ranch in Alamogordo, offers farm tours that showcases how pistachios are grown and processed as well as a stunning Tuscany themed patio that overlooks the groves and is available for weddings, private parties or enjoying a relaxing glass of wine.