Since the 1950s, nutritionists started the Mediterranean diet and the link with the higher life expectancy of the population in those areas, such as Spain. Now the USNews & World Report called the Mediterranean diet most recommended to feed us in 2021.
A panel of recognized US health experts emphasizes the Mediterranean diet helps “reduce the risk of heart disease, certain cancers and other serious health problems. “In addition, the foods that make up it” speed up metabolism, strengthen bones, relieve aches and pains, minimize belly fat and increase energy and brain power. “
For these reasons, among other things, it is the fourth consecutive year that the Mediterranean diet has been chosen first in the American magazine’s annual report. It’s the one with the best score in terms of cardiovascular prevention and type 2 diabetes, also to be “easiest to follow”, for the variety of foods that can be ingested and “the best diet based on foods of plant origin”.
There is a growing body of research attributing benefits to the Mediterranean diet. It reduces premature death, helps prevent depression, hinders the production of fat in the liver and slows down cognitive decline, says Dr. Martínez González in his book ‘¿Qué comer? Science and consciousness to resist ‘. This expert nutritionist explains that this is because of the Mediterranean diet “it is able to meet all nutritional needs of a person”, such as proteins, fiber, healthy fats, vitamins or minerals.
The Mediterranean, the best of the 39 diets analyzed
The aforementioned USNews & World Report ranking analyzes nearly fifty diets, and this year they included the novel plan Noom, that is tracked via an app and that is fashionable in the United States. “It worked really well in the first year,” experts note after picking it third in the best commercial food category.
Of which 11 were chosen as the most recommended towards 2021 parto keep our body healthy and not gain weightThey all have foods in common: olive oil, fruits, vegetables, or whole grains. On the contrary, they flee from the ultra-processed, added sugars, saturated fats and red meat. We analyze them in detail below.
1 – Mediterranean diet
It is the traditional diet of the Mediterranean people, although this does not mean that it is the current pattern. It has spread to many countries of the world and it is already one reference in the USA. for the American Heart Association (AHA), the American Government Institutes of Health (NIH) or the North American Scientific Committee, among others.
The main foods that make up the Mediterranean diet, Dr. Martínez González himself, are “the fresh unprocessed vegetables, fish and shellfish (without falling into excess), three or four eggs per week (redundant) “, Moreover, it has been shown that the olive oil in combination with a glass of wine per day they provide us with “anti-inflammatory, anti-tumor, cardioprotective and antioxidant properties”.
The Mediterranean diet, on the other hand, is characterized by one “low meat consumption, very little red meat and no processed meat”. There is also no room for “fatty dairy products” such as cream, butter or whole milk, “as they are rich in saturated fat,” says Dr. Martínez González.
2 – Flexitarian Diet and DASH Diet
Second, these two similar diets are tied together. The experts who prepared 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 rather than exclude” from their diet.
The flexitarian diet it’s a diet flexible vegetarian. That is, most foods are vegetables, but it allows for the consumption of eggs and dairy products. In addition, meat can be eaten on special occasions, but with priority over fruits, vegetables and fish.
The DASH Diet (Food approaches for Stop hypertension, for the abbreviation in English) consists of foods rich in calcium, potassium, magnesium and fiber, which in combination low bloodpressure. It is low in salt and high in fruits, vegetables, whole grains, low-fat dairy products and lean proteins, as described in MedlinePlus in the US.
3 – Dieta Weight Watchers
Third place goes to the WW Diet, voted the best commercial diet that has worked for people in the US. It was founded in 1963 by Jean Nidetch at his home in Queens, New York. It works with points (‘smartpoints’), ie the healthy food scores low, while the defendants add up to many. So you can never be higher points established every day. The goal is to lose weight in a healthy way, about 1 kg per week if strictly followed.
The foods included in the diet are the skinless chicken, eggs, tofu, fish, shellfish, low-fat 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, Exercise routines or else.
4 – MIND Diet, Volumetric Diet, Mayo Clinic Diet, TLC Diet
Four different diets are in fourth place. The MIND Diet (Mediterranean-DASH intervention for neurodegenerative delay) Ayuda a reduce the risk of Alzheimer’s by 53% if we follow all of his recommendations, according to the results of a study conducted by researchers from Chicago, and 35% if we follow just some of his prescriptions, according to nutritionists from Harvard and Rush universities. It contains olive oil, vegetables, blueberries, legumes, whole grains, fish, chicken and a glass of wine a day.
The Volumetric Diet suggest to eat full plates, but with food with a low energy intake, rich in water and fiber such as fruits and vegetables. It even allows for small amounts of food such as cheese, bread, yogurt and pasta.
The team of Mayo Clinic (USA) proposes a long-term weight management program that, in addition to food, helps to find healthy habits and let go of old ones. For example, “eat more fruits and vegetables, don’t eat while watching TV, and exercise for 30 minutes a day.” In short, it focuses on eat healthy foods and increase physical activity by motivation.
The TLC Diet (Therapeutic Lifestyle Changes), which translates as ‘Therapeutic Lifestyle Changes’, was designed by the National Heart, Lung and Blood Institute. It is meant for lower cholesterol and blood pressure and cerebrovascular diseases. To focus on Lowering LDL (bad cholesterol) levels by reducing the intake of saturated fat 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, Scandinavian Diet
And in fifth position, there are three different plans for weight loss. The Ornish Diet, after the last name of the professor who created it in 1992, is committed to “fat reduction and eating better” to lose weight and achieve cardiovascular benefits. In the book where he explains everything, “Program to Reverse Heart Disease,” he recommends it almost vegan diet, full of fruits, fresh vegetables, grains and legumes. Add fish oil or dried fish and low consumption of other products of animal origin. It does not contain meat, milk, oils, fats or alcohol, among other foods. Different studies do not recommend it because of the zero absorption of fat and protein, which are necessary for our body.
The vegetarian diet, Known to everyone, it focuses on foods such as fruits and vegetables, avoiding meat. It has health benefits, such as reduced risk of heart disease, diabetes and a little types of cancer.
finally, the nordic diet It is considered to be similar to the Mediterranean diet, although the big difference is that they use canola oil instead of olive oil, according to WHO. It is based on foods from Denmark, Finland, Iceland, Norway and Sweden, Like the salmon, vegetables, berries, fruits, grains, legumes and low-fat dairy products. This type of diet helps reduce the risk of non-communicable diseases, such as cancer, diabetes, or cardiovascular problems