Reviews courtesy of U.S. News
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Star ratings reflect scores of 1 to 5 assigned to the Mediterranean diet in eight categories by nutritionists, specialists in diabetes and heart disease, and other diet experts on a ratings panel assembled by U.S. News. (See our Best Diets methodology.) Its nutritional profile, safety, and worth as a heart-health diet generated its highest marks. Plus, it ranked first in our newest category: plant-based diets. As a diet for weight loss, however, it got less-favorable marks from the experts. Overall, it scored nearly 4 stars, earning it third place overall among our 32 ranked diets. Below, ratings in all categories and how the experts’ opinions broke down.
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Overall Score 3.9
Short-Term Weight Loss
| 21 Ratings | ||
|---|---|---|
| 5 Star | (0) | |
| 4 Star | (7) | |
| 3 Star | (7) | |
| 2 Star | (7) | |
| 1 Star | (0) |
While many experts noted that the Mediterranean diet wasn’t designed for losing weight, they thought it works fairly well as a plan for quick weight loss. Still, it came out toward the bottom on this measure when compared to other diets.
Long-Term Weight Loss
| 21 Ratings | ||
|---|---|---|
| 5 Star | (1) | |
| 4 Star | (5) | |
| 3 Star | (8) | |
| 2 Star | (6) | |
| 1 Star | (1) |
The experts doled out 2s, 3s and 4s in roughly equal measure when grading the Mediterranean diet on its potential for long-term weight loss, resulting in a middle-of-the-road rating. But no diet did an outstanding job.
Easy to Follow
| 21 Ratings | ||
|---|---|---|
| 5 Star | (0) | |
| 4 Star | (10) | |
| 3 Star | (8) | |
| 2 Star | (3) | |
| 1 Star | (0) |
Experts noted that some Americans might have trouble adapting to and sticking with a plan that requires parting with their favorite processed foods and sugary drinks. The diet itself isn’t that complicated, however; hence the relatively good score and top ranking.
Nutrition
| 21 Ratings | ||
|---|---|---|
| 5 Star | (11) | |
| 4 Star | (7) | |
| 3 Star | (3) | |
| 2 Star | (0) | |
| 1 Star | (0) |
The Mediterranean diet closely conforms to the federal government’s 2010 Dietary Guidelines. Many experts described it as a healthful, nutritionally sound approach to eating. It’s one of a few diets to beat in this category, with a rating just under 4½ stars.
Safety
| 21 Ratings | ||
|---|---|---|
| 5 Star | (16) | |
| 4 Star | (5) | |
| 3 Star | (0) | |
| 2 Star | (0) | |
| 1 Star | (0) |
It’s hard to imagine dieters could be risking their health on a Mediterranean diet, according to experts’ scores, and it received its highest score in this category.
For Diabetes
| 20 Ratings | ||
|---|---|---|
| 5 Star | (2) | |
| 4 Star | (6) | |
| 3 Star | (10) | |
| 2 Star | (2) | |
| 1 Star | (0) |
Generating mostly 3s and some 4s from our experts, the Mediterranean diet is a good option for preventing or controlling diabetes. Some research has shown that diabetics on a Mediterranean diet may improve their levels of hemoglobin A1C, a measure of blood sugar over time.
For Heart Health
| 21 Ratings | ||
|---|---|---|
| 5 Star | (6) | |
| 4 Star | (10) | |
| 3 Star | (4) | |
| 2 Star | (1) | |
| 1 Star | (0) |
Backed by research showing decreased risk for heart disease because of reduced blood pressure and “bad” LDL cholesterol, the Mediterranean diet found approval from the expert panel on the heart-health measure with a 4-star rating.
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