As is tradition, US News & World Report classify the best diets for next year. In a way his conclusions about the dietary guidelines most recommended for this 2021, they weren’t that surprising. Since for fourth consecutive year, Mediterranean diet: a non-restrictive eating pattern plant-based that has been shown to helps prevent chronic diseases and promotes longevity, was named the best overall diet.
Said result it’s not a coincidence or good luck, since un panel of renowned nutritionists and specialists in diabetes, heart health and weightless, selected the Mediterranean diet as their first choice before 39 meal plans. Among the main and most famous options were trends such as the diet class and trading options like Weight Watchers, Atkins y Jenny Craig. This year had something different, the panelists considered four diets that have not been included in previous classifications: the New Diet, the AutoimmUNe Protocol Diet (AIP), the Intestinal and Psychological Syndrome Diet (GAPS) and the Modified Keto Diet. The classifications were based on seven categories in which each diet was rated on a scale of one to five. The categories were nutritional balance, how easy is it to follow the diet, the potential for long and short term weight loss, security and possible side effects, the potential to help prevent diseases such as heart disease and diabetes.
The truth is that again Mediterranean diet was crowned as the queen and was not only named as the best overall diet, but also took the title as the best option to follow a healthy diet (together with the DASH), was listed as the easiest to follow, the best for diabetes , the best plant-based diet and the best diet for the heart.
In general way the report emphasizes on the relevance of wide feeding patterns, that is to say flexible, as is the case of the flexitarian diet; leaving at restrictive diets (like vetogenic) at the end. In a way when examining the three or the five main diets, it is no surprise to find that the only thing they have in common is that they are rich in fruits, vegetables, whole grains and healthy fats.
Within the highlights whereby Mediterranean diet is still positioned in the first place, there are the following points: it is a diet rich in fresh fruits and vegetables, low in red meat and in sugar. Best of all, the concept of the Mediterranean diet is rather a lifestyle that is inspired in the coUNtries that border the mediterranean sea; regions where historically they tend to feed with high quality local products. AbUNdant vegetables, healthy fats (giving priority to the incomparable olive oil), nuts, seeds, whole grains, fish and shellfish, and it came in moderation. In such a way that it’s about a completely sustainable lifestyle, which is based on the consumption of foods rich in vitamins and nutrients important as fiber, antioxidants and polyphenols, that protect the body against various diseases. Not for nothing is there a wide range of scientific references and studies, in which the medicinal benefits from Mediterranean diet: reduces the risk of diabetes, protects the body against certain types of cancers, combats cognitive decline and Improves mood. As if that were not enough, it is a key guideline in long-term weight loss, since the benefits of eliminate consumption of processed foods high calorie content and refined sugars offers exceptional benefits.
Not in vain, the Harvard School of Public Health and a group of experts called Always created a diet based on general principles feeding of these regions. Many of these areas are part of the so-called blue zones, regions of the world where people tend to live longer and healthier lives.
On the wonders of the Mediterranean diet the most important health organizations have spoken, such is the case of the statements of Mayo Clinic: since the diet focuses on the consumption of heart healthy fats like olive oil, avocado, and salmon, it could also reduce bad cholesterol, one of the main causes of heart diseases. Another genius is that the Mediterranean diet does not restrict calories or include rigid meal planning, which helps make it easier to follow and that is why it is positioned among the safest diets in terms of UNwanted side effects. Finally, they foUNd few drawbacks, probably the main one could be in the cases of those who are looking for a more structured eating style or what are they trying lose weight quickly.
On restrictive diets like veto, Duran and Whole 30, there’s not much to say as once again they ranked low on the list. In general, we can say that the diets that were classified by US News & World Report as low, were those that were considered difficult to maintain in the long term and nutritionally UNbalanced. For further reference, the main ones include: the vetogenic diet high in fat and low car, which ranked fourth, along with la dieta the Biggest Loser and optaverUNt, for the short-term weight loss.
Called in a special way the GAPS diet recently included, this is a guideline that requires the total elimination of grains, pasteurized dairy, starchy vegetables, and refined carohydrates, in fact I stay tied with the vetogenic diet ranked 37. Proponents claim that the GAPS diet is a natural treatment for conditions that affect the brain, such as autism and also associate it with qualities for improve digestive and intestinal health. He also entered the fray the Duran diet, a map high in protein and low in carohydrates, was located at the end of the list, the main reason was in their multiple rules and possible risk of kidney damage. Another of the diets that Did not pass the test, is the Whole30 lasting one month, it is considered highly restrictive since it removes all grains, sugars, breads, desserts, alcohol, dairy, legumes, and processed foods, not only is it difficult to follow, but it is not backed by science.
If you are thinking of start 2021 on the right foot and you are interested in making changes to your Lifestyle and feeding, these supported evaluations by the most recognized experts they will be great utility to make the best decisions for you Health and wellness. Take note!
Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.