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Key Points
There is so much conflicting information about what to eat and which nutrients to prioritize, so we asked experts to name the healthiest diet.They all agreed the Mediterranean diet is the healthiest, which focuses on fruits, vegetables, healthy fats, protein, and whole grains while reducing sugar and red meat.This diet stands out because it’s not restrictive and emphasizes eating a variety of foods rather than cutting out entire groups.
In a world of ever-revolving fad diets and nutrition guidance, it can be hard to figure out what kind of eating is actually good for you. Front-loading certain nutrients like protein, fiber, and carbs is championed by some and derided by others. So we decided to answer the question, “What diet is the healthiest?” once and for all by asking the experts. Somewhat surprisingly, they all said the same thing: the Mediterranean diet.
Now, this shouldn’t come as a shock, as the Mediterranean diet has long been lauded as the best-of-the-best in terms of healthy eating. It’s linked to lowering the risk of cardiovascular disease and some cancers, helping to create and maintain a healthier gut biome, slowing cognitive decline, and more, all of which can lead to a longer, healthier life. The reasoning breaks down to a few key components.
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The diet focuses on eating plenty of fruits and vegetables, healthy fats—like olive oil, fish, and nuts—and whole grains, while reducing sugar and red meat.
It’s broad enough that you’ll get all the nutrients you need for a healthy life.
“Fiber and polyphenols support the gut microbiome, omega-3s reduce inflammation, monounsaturated fats improve cholesterol, and the pattern is naturally lower in the ultra-processed foods driving so much of today’s metabolic disease,” says Madison Reeder, registered dietitian and Director of Clinical Operations at ModifyHealth.
What Makes The Mediterranean Diet Special?
Both Johannah Katz, R.D., Consumer Health Digest, and Luciana Soares, D.C.N., R.D.N., L.D.N., F.A.N.D., professor and director at Johnson & Wales University, note that the diet benefits from prioritizing healthy foods rather than avoiding unhealthy foods. Whereas many diets cut out entire food groups, the Mediterranean diet encourages balance.
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Chef Celine Beitchman, Director of Nutrition at the Institute of Culinary Education, says that traditional, heritage diets—like the Mediterranean diet—tend to be healthier in general, and that “traditional and plant-forward diets are much richer in nutrient-dense components (vegetables, fruits, legumes, whole grains, nuts, seeds, and lean animal foods) that line up with research on types of eating patterns that reduce disease risk.”
Overall, Katz says the best diet is one that is “nutrient-dense, evidence-based, and sustainable for the individual,” all of which the Mediterranean diet encompasses.
Wanting to try the Mediterranean diet for yourself? Check out our favorite Mediterranean diet recipes for all sorts of inspiration.
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