From the 1950s, diet experts began to study Mediterranean diet and its relationship to the longer life expectancy of the population in those areas, such as Spain. Now USNews & World Report called the Mediterranean diet as the most recommended to feed us in 2021.
A group of recognized US health experts point out that the Mediterranean diet helps “reduce the risk of heart disease, certain types of cancer and other serious health conditions. “In addition, the foods that make it up” speeds up metabolism, strengthens bones, relieves aches and pains, minimizes abdominal fat and increases energy and brain power. “
For these reasons, among others, it is the fourth consecutive year in which the Mediterranean diet is chosen for the first time in the annual report of the American magazine. It is the one with the best score in terms of cardiovascular prevention and type 2 diabetes, all to be “Easiest to follow”, for the variety of foods that can be taken and “the best diet based on plant foods”.
There are a growing number of studies that attribute the benefits to the Mediterranean diet. It reduces premature mortality, helps prevent depression, prevents the generation of fat in the liver and slows cognitive decline, as stated by Dr. Martínez González in his book “¿Qué comer? Science and conscience to resist ‘. This expert nutritionist explains that this is due to the Mediterranean diet “Is able to cover all the nutritional needs of a person”, such as protein, fiber, healthy fats, vitamins or minerals.
Mediterranean, the best of the 39 diets analyzed
The ranking mentioned above USNews & World Report analyzes almost fifty diets and this year they included the novel Noom’s plan, which is followed by an app and which is fashionable in the United States. “It worked really well in its first year,” the experts note after choosing the third in the category of the best commercial diet.
From which 11 were chosen as the most recommended towards 2021 parato keep our body healthy and not gain weightThey all have food in common: olive oil, fruits, vegetables or whole grains. On the contrary, they run away from ultra-processed, added sugars, saturated fats and red meat. We analyze them in detail below.
1 – The Mediterranean diet
It is the traditional type of diet of the Mediterranean populations, although this does not mean that it is the current pattern. It has spread to many countries of the world and is already a reference in the USA for the American Heart Association (AHA), the US Government Institutes of Health (NIH) or the North American Scientific Committee, among other bodies.
The main foods that make up the Mediterranean diet, Dr. Martínez González recalls, are ” unprocessed fresh vegetables, fish and shellfish (without falling in excess), three or four eggs a week (dispensable) “, In addition, it has been shown that olive oil corroborated with a glass of wine per day offers us “anti-inflammatory, antitumor, cardioprotective and antioxidant properties”.
Instead, the Mediterranean diet is characterized by a “Low meat consumption, very low red meat and zero processed meat”. There is also no room for “fatty dairy products”, such as creams, butter or whole milk, “because they are rich in saturated fat,” says Dr. Martínez González.
2 – Flexural diet and DASH diet
In the second position, these two similar diets are linked. Experts who conducted the USNews & World Report study point out that, like the Mediterranean diet, “they are easy to follow and focus on foods that people can include, not exclude” from their diet.
Flexibility diet it is a diet flexible vegetarian. That is, most foods are vegetables, but allow the consumption of eggs and dairy. In addition, meat can be eaten on special occasions, but giving priority to fruits, vegetables and fish.
DASH diet (Food approaches to Stop the high blood pressure, for its acronym in English) consists of foods rich in calcium, potassium, magnesium and fiber, which when combined, help to low blood pressure. It is low in salt and rich in fruits, vegetables, whole grains, low fat and low protein dairy, as detailed in MedlinePlus in the USA.
3 – Weight Watchers Diet
The third place is for the WW diet, voted for the best commercial diet, which worked for the people of the USA. It was founded in 1963 by Jean Nidetch at his home in Queens, New York. It works on the basis of points (“smart points”), ie healthy foods are weak in points, while the defendants gather many. That way, you can never get over it points set each day. The goal is to lose weight in a healthy way, around 1 kg per week if strictly adhered to.
The foods included in the diet are skinless chicken, eggs, tofu, fish, shellfish, skim yogurt, vegetables, fruits, carbohydrates such as potatoes or brown rice and healthy fats such as avocado or olive oil. The WW Diet has become a community with an online program, chat with experts, applications, tools, Training routines and otherwise.
4 – MIND diet, volumetric diet, Mayo Clinic diet, TLC diet
Four different diets equal the fourth place. The MIND diet (Mediterranean intervention-DASH for neurodegenerative delay) ayuda a reduces the risk of Alzheimer’s by 53% if we follow all its recommendations, according to the results of a study conducted by researchers in Chicago, and 35% if we follow only some of its precepts, according to nutrition experts at Harvard and Rush universities. It includes olive oil, vegetables, blueberries, legumes, whole grains, fish, chicken and a glass of wine a day.
Volumetric diet suggest you eat full plates, but with low-energy foods, rich in water and fiber such as fruits and vegetables. It allows even small amounts of food, such as cheese, bread, yogurt and pasta.
Team Mayo Clinic (USA) proposes a long-term weight control program, which, in addition to food, helps to find healthy habits and to abandon old habits. For example, “eat more fruits and vegetables, do not eat while watching TV and move your body for 30 minutes a day.” In short, focus on eat healthy foods and increase physical activity by motivation.
TLC Diet (Therapeutic lifestyle changes), which translates to “Changes in therapeutic lifestyle”, is designed by the US National Heart, Lung and Blood Institute. It is intended for lower cholesterol and blood pressure and cerebrovascular disease. Focus on reduces LDL (bad cholesterol) levels by reducing the intake of saturated fats and recommends the consumption of lean meat (chicken, turkey, rabbit …), fish, legumes, fruits, vegetables, eggs, whole grains, low-fat dairy products and olive oil.
5 – Ornish diet, vegetarian diet, Nordic diet
And in the fifth position there are three different plans to lose weight. Ornish diet, after the last name of the teacher who created it in 1992, is committed to “reducing fat and eating better” to lose weight and gain cardiovascular benefits. In his book, “The Heart Disease Reversal Program,” he recommends this. almost vegan diet, full of fruits, fresh vegetables, grains and legumes. Add fish oils or dried fish and reduced consumption of other animal products. Does not include meat, milk, oils, fats or alcohol, among other foods. Different studies advise it due to the zero intake of fats and proteins, which are necessary for our body.
vegetarian diet, known to all, focuses on foods such as fruits and vegetables, avoiding meat. It has health benefits such as low risk of heart disease, diabetes and something types of cancer.
Finally, Nordic diet It is considered similar to the Mediterranean diet, although the big difference is that it uses rapeseed oil instead of olive oil, according to the WHO. It is based on foods from Denmark, Finland, Iceland, Norway and Sweden, As the salmon, vegetables, berries, fruits, grains, legumes and low-fat dairy products. This type of diet helps reduce the risk of noncommunicable diseases such as cancer, diabetes or cardiovascular problems.