Regular readers of this blog won’t be surprised that U.S. News & World Report's 2025 diet ranking identified the Mediterranean Diet (MedDiet) as the “Best Diet” overall (1).
But even I was surprised that U.S. News rated the MedDiet the Best Diet in 11 additional categories:
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Arthritis
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Diabetes
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Diverticulitis
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Fatty Liver
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Gut Health
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Healthy Eating
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High Cholesterol
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Inflammation
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Mental Health
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Prediabetes
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Easiest to Follow
Why Should You Trust the U.S. News & World Report Rating?
Because it is backed by robust research methodology, including a careful evaluation by 69 leading medical and nutrition experts (2). These experts included medical doctors, registered dietitians, nutrition epidemiologists, chefs and weight loss researchers. The experts evaluated and rated 38 diets (3) across 21 different eating pattern categories.
What Is the MedDiet?
Originating from the countries bordering the Mediterranean Sea, including Greece, Italy, Spain, and Turkey, the MedDiet centers on plant-based foods such as whole grains, beans, nuts, fruits, vegetables, and, most importantly, extra-virgin olive oil. It includes a modest amount of lean poultry and seafood, with minimal consumption of red meat. People from different Mediterranean countries may follow slightly different styles. However, they all share some core principles: focusing on plant-based foods, eating a variety of whole grains, fruits, vegetables, beans, and nuts, and using olive oil as the primary fat source. Seafood and poultry are included in moderation, while red meat consumption is kept to a minimum.
Health Benefits of the MedDiet:
Numerous studies have proven the incredible health benefits of following a MedDiet (4), including:
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Reduced risk of heart disease and stroke
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May prevent cognitive decline and dementia
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Can help prevent Type 2 diabetes
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May reduce symptoms of inflammatory conditions, like rheumatoid arthritis
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Potential benefits for mood and mental health, including easing depression
Med Diet Must-Have Ingredients:
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Extra-virgin olive oil
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Fresh fruits (blueberries, strawberries, peaches, mangoes, etc.)
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Fresh vegetables (spinach, kale, zucchini, sweet potatoes, etc.)
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Quinoa, oats, farro
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Beans, lentils, chickpeas
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Nuts and seeds (almonds, walnuts, chia, flaxseeds)
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Plant-based milk (almond or oat milk)
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Greek yogurt
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Lean proteins (chicken, turkey, salmon, tuna)
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Eggs
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Fresh herbs and spices (basil, oregano, rosemary, thyme, garlic)
Foods to Limit:
While the MedDiet is flexible, you should aim to limit certain foods:
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Red meat: Treat it as a garnish rather than a main dish.
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Sweets: Keep them for special occasions, not daily consumption.
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Processed foods: Processed meats and packaged snacks are not part of the Mediterranean lifestyle.
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Alcohol: Moderate red wine consumption is fine, but excessive drinking should be avoided.
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Butter: Replace it with heart-healthy extra virgin olive oil.
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Whole-fat dairy: Keep it to a minimum, with occasional indulgences.
- Sugary drinks: Say no to soda and sugary beverages.
Final Thoughts
Not following a MedDiet? What are you waiting for?! Start small by replacing butter, margarine and other fats with high quality, extra virgin olive oil (5). Add more fruit and vegetables to your meals. Before you know it, you’ll be on your way to living a healthier, longer life!
And to make your MedDiet journey more convenient and consistent, take Olivino Essential every day to get the 3 Key Fruits of the MedDiet - olives, grapes and tomatoes - in a once daily softgel. Olivino Essential contains these fruits at levels that have been scientifically documented in human clinical trials. Try it today!
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Best Diets 2025 | Weight Loss, Healthy Eating & More | US News
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https://olivecenter.ucdavis.edu/sites/g/files/dgvnsk14776/files/media/documents/myths1933.pdf