Buzz
U.S. News has once again compiled its diet rankings, only to conclude that...each diet is simply a different way to approach food. While their website offers a helpful comparison of the benefits and drawbacks of each, the very idea of determining one diet as superior to another is fundamentally flawed.
The notion of a 'best' anything implies a competition, where those at the top are deemed superior to those at the bottom. (U.S. News claims they're now 'rating' diets instead of 'ranking' them—but honestly, when you arrange a list with the 'best' at the top, it's still a ranking. This perpetuates the illusion that finding the 'right' or 'best' diet will resolve your weight-loss or health issues.)
Why 'best diet' rankings are nonsense
Before you can even think about rating (or rather, 'ranking') the 'best' diets, you have to first ask: what exactly is a 'diet'? The diets listed by U.S. News are a strange blend. Some are broad eating styles, like the 'flexitarian diet,' which simply means eating less meat. Others are commercial programs aimed at weight loss, such as the Noom app or the multi-level marketing scheme Optavia. Some are designed to address specific medical issues, like the low-FODMAP diet. Grouping all these different approaches together doesn't really serve anyone.
While I appreciate that U.S. News has moved away from listing extreme crash diets like the Master Cleanse, this year's list still includes the 'BRAT diet,' which doesn't belong in the same category as the others (nor is it a vehicle for Charli XCX's marketing). It's a simple combination of bananas, rice, applesauce, and toast, which is bland enough to avoid triggering nausea in patients with stomach issues. However, this diet is no longer recommended by medical professionals, making it strange that U.S. News has rebranded it as a 'new' diet this year.
How to actually choose the right diet
If you're aiming to lose weight, understand that all weight-loss diets fundamentally work the same: they give you a structure to eat fewer calories than you burn. The 'best' diet is the one you can stick with, as long as it provides a balanced intake of protein, vegetables, fats, and essential nutrients like vitamins.
Some thrive on a keto diet, others find intermittent fasting works best for them, and some prefer a low-fat or vegan approach. It doesn't matter too much, as long as your calorie deficit isn't extreme and you're still getting the vital nutrients like fiber, vitamins, and protein your body needs.
Whether or not you're aiming to alter your body weight, the fundamentals of a healthy diet are simple: eat plenty of fruits and vegetables, get enough protein, and avoid too much sugar. If you have specific health concerns you've discussed with a doctor, make sure to factor those into your plan. (For instance, the DASH 'diet' is a set of guidelines designed to help reduce blood pressure, focusing on cutting sodium and increasing potassium intake, among other recommendations.) If you're willing to invest in professional advice, consulting a dietitian is a much better option than falling for the latest overpriced weight-loss trend.
Are you trying to eat healthier, lose weight, or manage a health issue? Choose an eating style that aligns with your goals and is sustainable for you. If you prefer some structure, it's perfectly fine to grab a book with recipes and a catchy diet name. The Mediterranean diet, which is ranked at the top, is a solid choice. But even the #23-ranked (or, should I say, rated) paleo diet, with its rather odd idea that cavemen made 'fake pizzas' from almond flour and coconut oil, could work just as well for you.
