America’s Best Diet of 2019 [OPINION]

For 2019, over 70 percent of Americans made the resolution to either lose weight or eat healthier, including myself. I speak for most of us when I say to do this we either join a gym or go on a diet – or both. Lucky for us, nationally recognized experts in diet and nutrition have declared the best diet for 2019.

The Mediterranean diet ranked the best overall because it’s the easiest to follow, the most heart-healthy, and the best for diabetes, healthy eating and reducing the risk of chronic diseases.  

The diet is practical and easy to manage, consisting mainly of fruits and veggies, beans, nuts, whole grains, fish and lean protein. My favorite lunch time meal is a sandwich; I can make that with lean chicken, whole wheat bread and veggies – I’ll sacrifice the mayo.

The main protein in the Mediterranean diet comes from fish, which is meant to be eaten at least 2-3 times a week. Many fish including Herring, Salmon, Mackerel, Sardines and Anchovies are very high in Omega 3 fatty acids which provide many benefits to your heart’s health. Therefore, eating fish may decrease triglycerides, lower blood pressure slightly, reduce blood clotting, decrease the risk of stroke or heart failure and reduce irregular heartbeats (Mayo Clinic). There are many ways to cook fish such as boiling, baking and frying. Yes, that’s right, you can still have your fish fry Fridays. Take your choice of fish, coat it in flour and egg along with some whole wheat bread crumbs and then place them in the skillet with olive oil. Voilà – a heart healthy Milwaukeean comfort food you can make any day of the week on the Mediterranean diet.

Personally, I like to enjoy a nice glass of wine with my fish. So if heart healthy means I can keep olive oil and red wine in my diet, count me in. For the Mediterranean diet, olive oil is used as a substitution for butter and other saturated fats. This is because olive oil is a heart healthy fat that reduces LDL, or bad cholesterol. Along with olive oil, wine has also been linked to reducing the risk of heart disease when drank in moderation – but, one extra glass won’t hurt.

Diabetes is a disease that in 2017 effected more than 30 million Americans while over 80 million Americans had prediabetes, a condition that could lead to the diseases development within five years if left untreated (CDC). Along with using olive oil, which has been proven to reduce the risk of diabetes, other foods in the Mediterranean diet have also contributed to better blood sugar levels, decreasing your risk of diabetes. These foods include beans, whole grains and nuts. A study through the American Diabetes Association shows that people who closely adhere to the Mediterranean diet have an 83 percent lower risk of diabetes (ADA)

Weight Watchers, the DASH Diet, the Flexitarian diet, all these diets we have to choose from now-a-days, yet all we had to do was eat like the Vikings. Thousands of people around the world follow the Mediterranean diet and many studies show it promotes longevity and reduces the risk of chronic diseases such Parkinson’s and Alzheimer’s disease, along with various cancers.  

Women who follow a diet such as the Mediterranean with emphasis on extra virgin olive oil and mixed nuts, have a reduced risk of breast cancer. As a woman, breast cancer is a big concern for me and is always in the back of my mind. My aunt was diagnosed with breast cancer a few years ago and is now in remission. My grandmother also just went into remission after beating her endometriotic cancer this past winter. Since cancer could be in my genetics, I welcome any food or diet with cancer blocking agents.

Following a healthy diet to lose weight and/or get healthier is certainly a good plan. What I found even more appealing, is when the diet has underlying health benefits such as these. Not only could I lose weight, but by eating healthy I could manage my blood sugar levels, reducing my risk of diabetes and I can prolong my longevity by taking care of my heart.

What I also really like about the Mediterranean diet, is that I can eat well balanced, substantial meals even while eating healthy. Many people think eating healthy means you have to give up a lot of foods. In reality, it’s simply about replacing the few unhealthy foods in your diet with better options. For example, I switched from burgers to fish sandwiches; I switched from white bread to whole wheat and for my snack, I switched from crackers to either nuts or fruit. Finally, when I go out for a meal, I switched from soup to salad and chose a fish or chicken meal. It can be easy to switch to better options on the Mediterranean diet; you just have to want to make the switch.

If 2019 is the year you want to eat healthier or lose weight, listen to the U.S. News and World Report, follow the Mediterranean diet. I know I’ll be giving it a try.