Is there a ‘best’ diet? Here are 5 to consider
Diet culture is a very profitable business in the United States. “Americans spend more than $66 billion each year on weight-loss products and programs, purchasing everything from diet pills to meal plans to swanky gym memberships,” according to LinkedIn.
Deciding you want to diet is one thing, but deciding which diet is right for you can also be overwhelming.
While there are many legitimate and scientifically sound dietary approaches and products, it’s essential to approach diet culture critically and seek evidence-based advice when considering dietary changes.
Here’s a list of five popular diets in the U.S. and a bit of information on each of them.
1. Mediterranean diet
U.S. News ranked the Mediterranean diet as the best diet overall for 2023: “The Mediterranean diet focuses on diet quality rather than a single nutrient or food group.”
Adding that, “Numerous studies have shown that it reduces the risk of chronic health conditions, including heart disease and Type 2 diabetes, while promoting longevity and improving quality of life.”
A study published in PubMed Central found that individuals residing in Mediterranean countries generally exhibit better health and are less prone to numerous chronic diseases than those who adhere to a typical American diet.
This diet emphasizes ingredients such foods like fruits, vegetables, whole grains, fish and olive oil.
2. DASH diet
Similar to the Mediterranean diet, both are recognized for their health benefits, but they have different origins, primary goals and specific recommendations.
The DASH diet was created by the National Institutes of Health to help combat high blood pressure.
“Scientists believe that one of the main reasons people with high blood pressure can benefit from this diet is because it reduces salt intake,” per Healthline.
The DASH diet emphasizes foods that are low in sodium and rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.
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3. Paleo diet
This diet aims to consist of whole foods and eliminate processed foods, grains and dairy.
The Paleo diet, often referred to as the “caveman diet,” is based on the hypothesis that humans should eat more like our ancient Paleolithic ancestors, as our genetics and biology are better suited to that style of eating.
According to the Mayo Clinic, ”Common features the paleo diet has include the emphasis on fruits, vegetables, lean meats and the avoidance of processed foods. But there is limited research on paleo diets compared with studies of balanced diets with more varied food groups.”
UC Davis Health emphasized that paleo diet is not recommended for continued weight loss and health concerns can occur:
“Over time, people following the diet could see increases in cholesterol, particularly the less healthy cholesterol. This could increase the risk of heart disease,”
Adding that, “Not getting enough calcium increases the risk of osteoporosis, rickets and bone fractures.”
4. Keto diet
The keto diet is a low-carbohydrate, high-fat diet designed to force your body into a state of ketosis, where it burns fat for energy instead of carbohydrates.
Keto includes “high amounts of fat, low to moderate amounts of protein and very little carbohydrates, According to Food Insight.
Adding that “The keto diet is typically rich in foods like butter, cheese, eggs, meat, nuts, oils, seafood, and seeds.” Which means it doesn’t include many “fruits, vegetables, grains, potatoes, sweets, or other carbohydrate-rich foods.”
Because the Keto diet restricts, Debra Sullivan, chair of the KU Department of Dietetics and Nutrition at KU Medical Center told KU Medical Center it’s not healthy for everyone.
“As a dietitian and a nutrition scientist, we often don’t like to cut out whole food groups. And it’s not something I would recommend to the general population. But certain populations can benefit,” Sullivan said.
Keto ranked 20th overall on the U.S. News list of best diets in 2023.
5. Vegan diet
Vegan diets have gained traction for both health and ethical reasons. While a vegan diet eliminates all animal products, a broader plant-based diet focuses predominantly on plants but might occasionally incorporate animal products.
With proper planning and knowledge of the components of a nutritious vegan diet, you can ensure your body receives all the essential nutrients it requires.
A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants. “If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron, vitamin B12, iodine and selenium,” per the National Health Service.
