Experts Present Ranking of Best Diets and Eating Models for 2024 0 10

The Mediterranean diet ranked first in categories such as "Easiest Diet to Follow," "Best Family Diet," "Best Diet for Healthy Eating," "Best Diet for Diabetes, Bones, and Joints," and "Heart-Healthy Eating," according to the report.

The DASH diet (Dietary Approaches to Stop Hypertension) took second place in the list of best diets, while the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) came in third among the 30 diets presented. All three leading diets are plant-based, emphasizing fruits and vegetables, whole grains, beans, and seeds, reports Aussiedlerbote.

A committee of 43 nutrition experts evaluated the vegan diet for the first time, which ranked third in the best plant-based diets category. Among other diets receiving new ratings in 2024 are the Dukan diet (28 out of 30 best diets overall), Herbalife Nutrition diet (29 out of 30 diets), HMR (Health Management Resources) diet (21 out of 30 diets) and its sister brand Profile Plan (19 out of 30 diets), as well as the Plantstrong diet (formerly Engine 2), which ranked 15th in the overall best diets category.

“The world of diets and nutrition can be overwhelmed with misinformation and inaccurate health claims,” noted Gretel Schueller, health managing editor at U.S. News & World Report, in her email.

“That’s why U.S. News does all the work for its users, gathering information from nationally recognized experts in medicine and nutrition to determine which diets rank highest in nutritional completeness, ease of adherence, and promoting a healthy lifestyle in the long term,” she added.

What Does the Mediterranean Eating Style Entail?

Research shows that the Mediterranean diet may reduce the risk of developing diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer. This eating plan, which resembles a lifestyle more than a restrictive diet, is also associated with stronger bones, heart health, and increased longevity.

The diet is characterized by the simplicity of preparing meals based on plant foods, with the majority of each meal consisting of fruits and vegetables, whole grains, beans, and seeds, a small amount of nuts, and a strong emphasis on high-quality olive oil. Fats other than olive oil, such as butter, are rarely consumed, if at all, and sugar and refined products are only for special occasions.

Red meat is used sparingly, typically only for flavoring dishes. Consumption of healthy fatty fish rich in omega-3 fatty acids is encouraged, while eggs, dairy products, and poultry are consumed in significantly smaller amounts than in a traditional Western diet.

Social interaction during meals and physical activity are foundational principles of the Mediterranean eating style. Lifestyle changes included in the diet involve eating with friends and family, socializing at the table, mindfully enjoying favorite dishes, and engaging in active physical exercise.

Last Place in the Experts' Ranking

In last place among the 30 best diets was the raw food diet, which recommends consuming food that has not been subjected to "cooking, processing, microwaving, irradiation, genetic engineering, or exposure to pesticides or herbicides," according to the report.

While these characteristics may seem healthy, the diet is too restrictive and may be unsafe for some individuals, notes the U.S. News & World Report website. In fact, cooking some foods "allows for a more varied diet and increases the intake of protein and other essential nutrients," says Dr. Vanita Rahman, an internist and director of the Barnard Medical Center in Washington.

“The safest and healthiest way to consume raw foods is as part of a whole grain plant-based diet rich in raw fruits and vegetables, as well as cooked lentils, beans, grains, and vegetables,” Rahman added in her review on the site.

The popular keto diet ranked 25th overall but received first place in the category of "Best Quick Weight Loss Methods," according to the report. However, experts believe that this diet, which restricts carbohydrates to 20 grams per day, is too strict for long-term adherence.

“I see a lot of people who start the keto diet when they want to lose weight and then stop when they can’t stick to it. This diet is hard to maintain, and many are actually (following not keto, but a low-carb diet),” says registered dietitian and panelist Amanda Sauceda in her review on the U.S. News & World Report website.

People with heart, liver, and kidney diseases, as well as some types of cancer, should not follow this diet, the report notes. Children who have not been advised by a doctor to lose weight, pregnant women, and high-performing athletes should also not follow the keto diet.

A 2023 review of studies raised concerns that following the keto diet for more than two years may lead to decreased cognitive abilities, nutrient deficiencies, kidney stones, heart disease, and loss of muscle mass.