Plenty of studies have found that restricting certain foods or food groups can lead to weight loss (at least in a short term), but other research contradicts those conclusions. And if you’re hoping that a particular diet will help you live longer, those conflicting headlines can be a pretty disheartening. So what’s a health-conscious person to do? Check out the following shortlist for a breakdown of diet trends which are supported by science.
1. Mediterranean Diet
According to health researchers, cultures in the Mediterranean region had lower rate of cardiovascular diseases and known that what those people eat and don’t eat had something to do with these rate. So what are the primary features of a Mediterranean diet?
The main source of daily calories is plant foods. Some of these include fruits, vegetables, whole grains, nuts, and legumes like beans, peas and lentils. Given that these foods are fresh and minimally processed to preserve nutrients.
The main source of calories is the olive oil. It is believed that it contains beneficial substances that other oils lose in processing steps.
The amount of yoghurt and cheese with meals is low to moderate.
Moderate amount of fish and poultry as the preferred source of protein and a minimal amount of red meat.
Fresh fruits with meals instead of sweets and desserts.
Wine consumed in low moderate amounts and usually with meals.
2. Dietary Approaches to Stop Hypertension (DASH)
The main purpose of DASH diet is to lower one’s blood pressure. It is very much similar with Mediterranean diet as is also has a large amounts of fruits, vegetables, and grains, only it has stricter limits on fat and sodium.
Most daily source of calories is fruits, vegetables, and grains.
Lowered total and saturated fat.
Low-fat milk and milk products are at a moderate amount.
Lower amount in red meat, sweets, added sugars, and sodas
This diet is rich in potassium, magnesium, and fiber.
Reduced amount of sodium for greatest effect in blood pressure.
3. Vegan Diet
This kind of diet involves eating only foods comprising plants and avoids all animal products, including meat, dairy and eggs. They say being a vegan is a dietary choice, for some, it is a lifestyle choice.
Vegan diets include plenty of fruits, vegetables, beans, nuts, and seeds. Eating this variety of foods will provide a wide range of important vitamins, minerals, healthful fats, and protein.
However, people following this diet should make other options to get key nutrients that people usually consume in animal products like iron, protein, calcium, vitamin B-12, and vitamin D.
4. Gluten-free Diet
This diet is essential for people who are intolerant to gluten a protein that is found in barley, wheat and rye. This diet is recommended to people with celiac disease (an autoimmune disorder), but there are cases called gluten sensitivity that also causes problems with gluten.
Avoiding gluten completely is a challenge. It is because it commonly found in ingredients that are added to food.
Wheat-based foods like wheat bran, wheat flour, spelt, durum and semolina
Barley
Rye
Triticale
Malt
Brewer
In conclusion, a healthy and science based diet is essential for good health and nutrition. It serves as shield against many chronic non-communicable diseases, such as heart disease, diabetes and cancer. Eating a certain food selection and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential to your health. The best way to give your body the balanced nutrition it needs is by eating a variation of nutrient-packed foods every day. Always be sure to stay within your daily calorie needs.
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