Madeleine Hull
There are many diets that people follow for a variety of reasons, including losing weight, improving health, and managing medical conditions. Some diets are more effective than others, and some have more scientific backing. The Mediterranean diet, for example, has been ranked the number one healthiest diet for seven years in a row. It is high in vegetables, fruits, whole grains, legumes, nuts, seeds, olive oil, lean protein sources, and fatty fish, and low in heavily processed foods and sugars. Other popular diets include the vegan diet, the paleo diet, and the keto diet, but these have been ranked less favourably due to their elimination of entire food groups.
| Characteristics | Values |
|---|---|
| Top diets | Mediterranean, flexitarian, pescatarian, DASH, and vegan |
| Most popular diet | Paleo |
| Best diet for the seventh year in a row | Mediterranean |
| High-quality foods | Vegetables, fruits, whole grains, healthy fats, and healthy sources of protein |
| Low-quality foods | Processed snack foods, sugar-sweetened beverages, refined grains, refined sugar, fried foods, foods high in saturated and trans fats, and high-glycemic foods |
| Calories | Important but focusing on food quality is key to preventing weight gain and promoting weight loss |
| Vegan diets | May be low in certain nutrients |
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What You'll Learn
The Mediterranean diet
There are no concrete rules for following the Mediterranean diet, but some general guidelines can help incorporate its principles into your daily routine. For example, sharing meals with others without the distraction of screens and devices, consuming red wine in small servings with a meal, and not every day, and flavoring foods with herbs and spices instead of salt. The Mediterranean diet is flexible, allowing you to customize it to suit different cultural cuisines.
When eating out, choose fish or seafood as your main dish, grilled instead of fried. Ask for your food to be cooked in extra virgin olive oil and choose whole grain bread with olive oil instead of butter. Add vegetables to your order. When shopping, opt for nutrient-dense foods such as fruits, vegetables, nuts, seeds, legumes, and whole grains.
- Breakfast: Greek yogurt with strawberries and chia seeds
- Lunch: a whole grain sandwich with hummus and vegetables
- Dinner: a tuna salad with greens and olive oil, as well as a fruit salad
- Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives
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The vegan diet
- Whole food vegan diet—Based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Raw food vegan diet—Based on raw or minimally cooked fruits, vegetables, nuts, seeds, or plant foods cooked at temperatures below 118°F (48°C).
- 80/10/10 diet—A raw food vegan diet that limits fat-rich plants such as nuts and avocados and relies mainly on raw fruits and soft greens.
- Starch solution—A low-fat, high-carb vegan diet similar to the 80/10/10 diet but focusing on cooked starches like potatoes, rice, and corn.
- Raw till 4—A low-fat vegan diet inspired by the 80/10/10 diet and the starch solution. Raw foods are consumed until 4 p.m., with the option of a cooked plant-based meal for dinner.
- Thrive diet—A raw food vegan diet that includes plant-based, whole foods that are raw or minimally cooked at low temperatures.
- Junk food vegan diet—A vegan diet lacking in whole plant foods that relies heavily on mock meats and cheeses, fries, vegan desserts, and other heavily processed vegan foods.
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The paleo diet
The diet is flexible and can be adapted to one's personal needs and preferences. However, there are some general guidelines to follow. The paleo diet discourages the consumption of processed foods, sugar, and certain vegetable oils and artificial sweeteners. It also includes some foods that are typically excluded from other diets, such as full-fat dairy, certain types of meat, and salt.
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The low-carb, whole-food diet
When following this diet, it is important to be mindful of hidden sugars and carbohydrates, especially when dining out. Choosing plain water over sugary drinks, opting for meat or fish-based dishes, and replacing bread, potatoes, or rice with extra vegetables can help adhere to the low-carb approach. Checking menus in advance and requesting sauces and dressings on the side can also aid in controlling portion sizes and carbohydrate intake.
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The DASH diet
A healthy diet can have numerous benefits for the body and mind. The Mediterranean diet, for example, is known to be incredibly flexible and is backed by extensive research. It is associated with a reduced risk of heart disease, stroke, Type 2 diabetes, and improved brain health.
The number of servings per day on the DASH diet depends on your daily calorie needs. The diet recommends eating vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, and vegetable oils. It also recommends limiting fatty meats, full-fat dairy, sugar-sweetened drinks, sweets, and sodium intake.
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Frequently asked questions
The healthiest diets are those that include a range of nutrients to protect your body from inflammation and oxidative stress, which can cause damage and promote diseases like heart disease, stroke, Type 2 diabetes and cognitive decline. A healthy gut is involved in proper immune functioning, keeping inflammation in check, absorbing nutrients and regulating other bodily functions. The Mediterranean diet consistently ranks as the healthiest diet, as it includes whole grains, fruits and vegetables, legumes, nuts and seeds, olive oil, and some lean meat and fish.
The Mediterranean diet is incredibly flexible, allowing you to customise it to suit many different cultural cuisines. It is also backed by extensive research, which has found that it can lower the risk of heart disease, stroke, Type 2 diabetes and memory impairment. It is also linked to better brain health and longevity.
Yes, a vegan diet is linked to a number of health benefits, including weight loss, improved heart health, and better blood sugar control. The diet is based exclusively on plant foods and eliminates all animal products. However, it may be low in certain nutrients, so supplements may be required.
Other popular diets include the paleo diet, which is effective for weight loss and general health improvement, and the keto diet, which is a very high-fat diet that has gained popularity as an eating plan for weight loss. However, these diets have been criticised for encouraging the limitation or elimination of healthy foods such as whole grains, legumes, and dairy.
Focus on eating high-quality, healthy foods in appropriately sized portions and minimise low-quality foods. High-quality foods include unrefined, minimally processed foods such as fruits, vegetables, whole grains, healthy fats and healthy sources of protein. Lower-quality foods include highly processed snack foods, sugar-sweetened beverages, refined grains and fried foods.
