The Mediterranean Diet ranked best diet in 2023

The results came in and for the sixth year in a row, the Mediterranean Diet was chosen as the best diet to follow in 2023, according to US News and World Report.  

The rankings were determined by a panel of specialists in nutrition, heart health, diabetes, and weight loss. The panel analyzed 38 popular diets, ranking them on criteria such as how easy they are to follow, potential for short and long term weight loss, and potential to influence certain diseases like diabetes. 

Could adopting a Mediterranean diet be beneficial for you? It seems so!

Medically reviewed by Urologic Oncologist Dr. Robert J. Hamilton on 02/16/2023   

What are the benefits of the Mediterranean diet? 

The Mediterranean diet is universally recognized as the gold standard for good health. The traditional diet of the inhabitants of countries bordering the Mediterranean Sea such as Spain, Italy, Greece or Tunisia, and described in the 1950s by the American scientist Ancel Keys, the Mediterranean diet is a way of eating that integrates the notions of simplicity and moderation. 

The health attributes of the Mediterranean diet have been corroborated by over 50 years of research. Indeed, for fifty years, scientific data has been accumulating on the benefits of the Mediterranean diet to prevent heart attack, stroke but also in particular diabetes, certain cancers, Alzheimer’s type dementia and even depression. 

But what is the Mediterranean diet? 

For all those who are not familiar with the Mediterranean diet, its premise emphasizes a healthy dietary approach, namely a lot of fruits, vegetables, legumes, nuts and whole grains, little red meat, moderate consumption of fish, seafood, chicken and eggs, low-fat dairy products animal, red wine rich in polyphenols, as well as fats mainly provided by olive oil (butter and cream being practically absent). 

Typical Mediterranean menu

Source: Diabetes Québec 

Breakfast:

  • Oatmeal, plain Greek yogurt (with a drop of vanilla or maple syrup), fresh or frozen blueberries and a few nuts, café au lait/latte – OR –

  • Whole-grain toast, peanut or almond butter, orange, café au lait/latte. 

 Lunch:

  • Whole-grain pasta, homemade tomato sauce with added zucchini, eggplant, a colourful pepper, onions and garlic sautéed in olive oil or canola oil, canned white beans, rinsed and drained, seasoned with fines herbes (thyme, oregano, pepper); a sprinkle of Parmesan cheese. Variation: replace the beans with canned tuna.

  • Steamed broccoli, sprinkled with grilled sesame seeds or a green salad with raw vegetable slices with vinaigrette (olive oil, balsamic or other vinegar, lemon juice).

  • Apple or pear slices, sprinkled with cinnamon, softened in the microwave, and topped with plain yogurt (Greek or regular).

 Dinner:

  • Baked salmon, barley pilaf, green beans sprinkled with lemon juice, a small red-cabbage-and-carrot salad topped with homemade vinaigrette seasoned with fines herbes – OR –

  • Curried quinoa with sautéed vegetables (mushrooms, onions, peppers), grilled pecans, raisins, cubes of chicken breast and steamed bok-choi.

  • Fresh fruit

 Snacks

  • Yogurt and fruit parfait

  • Eggplant dip or hummus and crudités

  • Roasted chickpeas

  • Caprese salad

  • Avocado toast

In addition to its benefits, it is above all a way of life 

The Mediterranean diet is above all a way of life that allows you to stay healthy. It combines a varied, colorful and balanced diet with a healthy lifestyle, such as exercising every day and cooking and sharing the pleasures of meals with family and friends when possible. 

Without being too restrictive, it is a good source of inspiration for healthy eating every day whether you are alone or with others. 

Missing any ingredients? Here is a practical guide to substitution 

Bon appétit!

Take the necessary time to visit each of our pages on this website to familiarize yourself with the disease. Do you have questions or concerns? Above all, do not hesitate. Contact us via Messenger on our Facebook page. It’s simple, free and confidential. 

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