From bookstores, to magazine and TV ads, there is no shortage of information on diets. So, how do we differentiate what “works” from a fad, or which diet is best for us? The truth is, while one particular diet may be “successful” for one person, it may not for another, due to individual differences in genes and lifestyle. Let’s take a closer look at three popular diets; the DASH diet, the Mediterranean Diet, and the Low-Carb diet, all of which have been studied and used to address various health concerns, as well as overall health.
DASH DIET:
The DASH diet plan was developed to lower blood pressure without medication, and sourced from research sponsored by the National Institutes of Health. The DASH diet encourages a reduction of sodium and increase in consumption of foods rich in nutrients that help lower blood pressure, such as potassium, calcium, and magnesium. It’s important to note that DASH is not intended to be a weight-loss program, but you may shed unwanted pounds by making healthier food choices.
Here is a breakdown of the DASH diet recommendations:
Grains: 6-8 servings/day
Fruit: 4-5 servings/day
Vegetables: 4-5 servings/day
Dairy: 2-3 servings/day
Lean Meat: 6 one-oz servings or fewer/day
Nuts, Seeds, and Legumes: 4-5 servings/week
Fats and Oils: 2-3 servings/day
Sweets: 5 servings or fewer per week
Outcomes:
The DASH diet has been well-studied in clinical trials, most of which have been associated with lowering blood pressure. The greatest reductions in blood pressure were seen when sodium was restricted to less than 2,300mg, and even more so with a 1,500mg sodium reduction. Further, there is evidence to show that the DASH diet also lowers the risk of adverse cardiac events, stroke, type 2 diabetes, and obesity.
Who should try it?
Those with hypertension, cardiovascular disease, or metabolic syndrome.
MEDITERRANEAN DIET
The Mediterranean diet encompasses the dietary traditions of several regions in Europe, including Greece, Spain, southern France, Portugal, and Italy. Essentially, following a Mediterranean diet means eating in the way the people of the Mediterranean region traditionally ate, which means heavily plant-based and rich in disease-protecting antioxidants. A standard meal includes a generous portion of fresh produce, whole grains, and legumes, as well as healthy fats and fish. This diet is 90% plant-based, with 10% coming from animals. The Mediterranean diet is not a weight-loss diet, but increasing fiber intake and cutting out red meat, animal fats, and processed food may lead to weight loss.
Guidelines for the diet:
- Wide variety of vegetables, fruits, and whole grains
- Healthy fats such as nuts, seeds, and olive oil
- Moderate amounts of dairy and fish
- Very little red and processed meat
- Few eggs
- Red wine in moderation
The following foods are avoided:
- Refined grains such as white bread, white pasta, and pizza
- Refined oils, including canola and soybean oil
- Foods with added sugars, such as baked goods, soda, and candy
- Deli meats, hot dogs, and other processed meats
- Processed or packaged foods
Outcomes:
Studies have found that people who follow a Mediterranean diet have a lower risk of various diseases, including obesity, diabetes, cancer, and cardiovascular disease. They are more likely to enjoy a longer life than people in other regions. Specifically, the Mediterranean diet has been found to reduce the risk of high blood pressure and cardiovascular disease. A 2017 review and meta-analysis concluded the Mediterranean diet may offer protection from various cancers, especially colorectal cancers. A seven-country study can reduce the risk of death by 60%, heart attacks by 70%, and reduce the risk of stroke even due to genetic risk.
Conditions helped by Mediterranean Diet:
- Coronary Artery Disease (CAD)
- Stroke
- Metabolic Syndrome
- Cancer
- Depression and anxiety
- Fatty liver disease (NAFLD)
- Rheumatoid Arthritis
- Dementia and Alzheimer’s
- Allergies, asthma, and atopic disorders
- Longevity
Who should try it?
For the third year in a row, the Mediterranean diet has been named the best diet overall in the U.S, and has been proven to protect against chronic disease and increase longevity. Whether you already have a diagnosis or wish to prevent disease, this diet will help you to live a longer and healthier life.
LOW-CARB (KETO, Atkins, Zone, South Beach)
While a typical low-carb diet does not have a fixed definition, it’s typically high fat, low carbohydrate, and moderate protein. This pattern is focused on lowering amounts of carbohydrates, and is higher in fat and protein than a typical Western diet. A low carb approach usually emphasizes meats, fish, eggs, nuts, seeds, vegetables, and healthy fats. It also minimizes high-carbohydrate foods such as grains, potatoes, and high-sugar foods and drinks.
Carb Guidelines:
100-150 grams: This range is meant for weight maintenance or frequent high-intensity exercise. Allows small portions of fruit and starchy foods, like potatoes.
50-100 grams: This range is intended for slow and steady weight loss or maintenance, and focuses on plenty of vegetables, and some fruit.
Under 50 grams: This is geared towards fast weight loss. Consumption of vegetables is high, but fruit is usually limited to those with a low GI (glycemic index), such as berries.
Outcomes:
Diets like Keto have shown some people have lost 2.2x more weight than those on a calorie-restricted low-fat diet, and triglyceride and HDL cholesterol levels were also improved. A study published in the New England Journal of Medicine followed 132 individuals with severe obesity who followed either a low-fat or low-carb diet for 6 months. The low-carb group lost an average of 12.8 pounds, while the low-fat group lost only 4.2 pounds. In addition, there was also a statistically significant difference in several biomarkers:
- Triglycerides decreased by 38 mg/dL in the low-carb group; 7mg/dL in the low-fat group.
- Fasting blood glucose levels fell by 26mg/dL in the low-carb group; 5mg/dL in the low-fat group.
- Insulin levels dropped by 27% in the low-carb group, but rose slightly in the low-fat group.
Who should try it?
Low-carb diets can be flexible, allowing you to fine-tune your carbohydrate intake depending on your goals. It’s helpful for people who need to lose weight, and for those managing diabetes and metabolic syndrome as it can lower blood glucose levels. In addition, low-carb diets, like the ketogenic diet, have been used during various medical conditions including cancer and epilepsy.
