How to Analyze the Best Types of Diets Based on Food Choices

Hello friends!
As promised, I’m back with another post about various types of diets. A couple of weeks ago, I talked about macro diets. This time I’m talking specifically about the types of diets that are based on different food choices. There’s a lot of information and fads out there and I thought it might be helpful to lay out some basic information about six types of diets that have been around for a while.

Similar to my last post, I’m gonna tell you upfront what I’m going to do and not going to do in this post. I will: talk about the various types of diets based on food choices. I’ll explain what they are, plus the advantages and disadvantages of each diet. But here’s what I’m not going to do: advise which one is best for you. Why? Because only you can decide what’s best for your body. However, as I’ve said before, I recommend that you use this information in tandem with a consultation with your doctor, nutritionist, dietitian, or nutrition coach to determine which diet may be best for you and your lifestyle. Sound good? Ok, let’s get to it!

But first, you may be wondering…

What types of diets are there?

What diets are most effective?

I can tell you that there are many types of diets out there in the world. In fact, there are too many to cover in this blog post. Some are definitely more faddish and they emerge as quickly as the latest celebrity who promotes it. But the reasons why people choose one diet over another may relate to their specific food preferences or specific health needs. I’ll cover 6 here that have been around for a while and have been well-researched.

Now, onto the diets!

Mediterranean Diets

What It Is:

The name says it all. This diet is common among people living near the Mediterranean Sea and Basin, mainly Italy, Greece, and Spain. Staple foods in the diet include fresh vegetables, fruits, grains, nuts, and olive oil. Protein from dairy, poultry, and fish is moderate, but red meat consumption is minimal.

Advantages:

• Known as a heart-healthy diet because many of the foods within the diet (e.g., nuts, olive oil, avocados, olives, etc.) contain monounsaturated fatty acids.
• This diet includes the use of whole foods like fresh fruits and vegetables which means you benefit from eating food in its purest form with minimal processing.
• May lead to weight loss and reduced risk of cardiovascular disease.
• Includes social and cultural aspects like communal meals, resting after eating, and regular physical activity.

Disadvantages:

• Since you’re eating whole foods, it may take longer to prepare them.
• May be hard to stick to this diet if your food preferences don’t align.

Vegan/Vegetarian Diets

What It Is:

As a plant-based diet, a vegan diet excludes all animal products including meat, fish, eggs, and dairy. Vegetarian diets have many variations (i.e., Lacto Vegetarian, Lacto-Ovo-Vegetarian, Pescetarian, and Flexitarian). Each variation limits or restricts the inclusion of animal products differently.

Advantages:

• Better heart health – research has shown reduced risk for heart disease.
• Lower risk for certain types of cancer.
• Less likely to: become obese, have high cholesterol or have high blood presssure.
• These diets can help with weight loss.

Disadvantages:

• Must make a concerted effort to get adequate protein intake from plant-based sources.
• Without meat, it’s difficult to get adequate B12, calcium, and iron. Therefore, you’ll have to get these vitamins and minerals from plant-based sources or a supplement.
• There is a risk of lower omega-3 fatty acids (EPA & DHA) intake due to the absence of fish. However, EPA/DHA supplements are available.
• Can be hard to maintain due to food restrictions.

Paleo Diets

What It Is:

A diet focused on eating foods that humans likely ate in the Paleolithic era. This includes lean meat, fish, vegetables, fruit, nuts, and seeds (i.e., all foods obtained via hunting and gathering). It excludes foods that became available after the Paleolithic era via farming such as grains, legumes, dairy products, and most processed foods.

Advantages:

• May lead to weight loss, and improvement in health markers like cholesterol, triglycerides, and insulin.
• Reduced consumption of hyperpalatable foods (a.k.a. junk foods, which are typically highly processed and easy to overeat).
• Increased consumption of protein and vegetables.

Disadvantages:

• Restricts grains, legumes, and dairy products, which have many health benefits including fiber, micronutrients and phytochemicals.
• Not necessarily better than other diets in terms of fat reduction and weight loss.
• It could be harder to stick to this diet due to food restrictions.

Gluten-Free Diet

What It Is:

A diet that excludes a collection of proteins (gluten) which is typically found in grains such as wheat, barley, rye, and others. It has been prescribed for individuals with celiac disease, a wheat allergy, or a diagnosis of non-celiac gluten sensitivity.

Advantages:

• Decreases gastrointestinal issues for those with celiac disease.
• May decrease gastrointestinal issues for those with non-celiac gluten sensitivity.
• Individuals with autoimmune disorders like Hashimoto’s thyroiditis may benefit from this diet.

Disadvantages:

• Not superior to other diets regarding weight loss.
• Not superior to other diets regarding improved health markers.
• It could be harder to stick to this diet due to food restrictions.

DASH Diet

What It Is:

DASH stands for Dietary Approaches to Stop Hypertension. This diet was designed as a way to help those with high blood pressure (i.e. hypertension) to lower their blood pressure without medication. It entails eating vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts, and vegetable oils. Foods that are high in saturated fat, sugar-sweetened drinks, and sweets are limited.

Advantages:

• Studies show that this diet can reduce blood pressure.
• Can improve health markers like fat mass, BMI, and cardiovascular health.
• Can help with weight loss.

Disadvantages:

• Food preparation may take more time.
• Can be hard to maintain due to food restrictions.

MyPlate

What It Is:

A visual representation created by the USDA as a way to promote healthy eating and display what a balanced, healthy plate should look like. It is the updated version of the USDA’s food pyramid.

Advantages:

Per MyPlate, the benefits include:

• A focus on a variety of foods that are full of nutrients.
• Choosing options for meals, beverages, and snacks that have limited added sugars, saturated fat, and sodium.
• Starting with small changes to boost your health today and in the years to come.
• Supporting healthy eating for every stage of life.

Disadvantages:

• Since it’s only a visual representation, more clarity is needed regarding what you need to eat, how much you should eat per meal, and what you should avoid. However, the website provides a lot of useful information and resources.
• For those who are not as knowledgeable about healthy eating, additional information and guidance from the website will be necessary.
• There is no mention of healthy fats and oils.

In Summary…

I hope this gives you a high-level overview of the various types of diets that are based on food choices. Although I can’t advise which diet is best for you, I can highly recommend that you choose a diet that: 1) you can stick to, 2) fits your lifestyle, and 3) enables you to enjoy the food that you eat (after all, I’m a firm believer that healthy food can and should taste good)!

And even if you don’t choose one of the diets listed above, I encourage you to start thinking about how and what you’ll eat this year. In fact, check out this post for some tips! If you have questions, comment below and I’ll get back to you.

Have a good one and make this your healthiest year ever!

[addtoany]