Nutrition
Demystifying the Most Popular Diets
Carbs are out. Wait, carbs are in. Fat is bad—nope, fat is good. And added sugar? Don’t get us started. With all the popular diets out there, your head might be swirling as you try to figure out which diet is best for you. Here’s a quick primer to the most popular diets and the benefits of each.
The keto diet
What it is: Keto is a low-carb, high-fat diet (generally 70% fat, 20% protein, and 10% carbs). By cutting back on carbohydrates and replacing that intake with fat, your body enters a metabolic state called ketosis. In ketosis, your body defaults to burning fat (instead of carbs) for energy.
The benefits: In some people following a ketogenic diet can lower blood sugar and insulin levels. It can help you lose weight and lower risk factors for certain diseases, like cancer, Alzheimer’s, and Type 2 diabetes.
The paleo diet
What it is: Would a caveman eat this? If not, it’s off the table. A paleo diet features meat, seafood, eggs, vegetables, nuts, seeds, and healthy fats and oils. For meat, try to choose grass-fed, pasture-raised, and organic options, if it’s within your budget. If not, choose the least processed option. On the other hand, paleo avoids sugar, grains, legumes, dairy, trans fats, artificial sweeteners, and anything processed.
The benefits: A paleo diet might help with weight loss and glucose control. It can also improve body fat, blood pressure, and cholesterol levels.
The vegan diet
What it is: A vegan doesn’t eat any foods that come from animal products. That means no meat, seafood, dairy, eggs, or honey. Fruits, vegetables, grains, legumes, nuts and dairy alternatives are okay (and who knows? You might find out you prefer oat milk).
The benefits: Vegans may have better heart health and lower blood sugar levels. A vegan diet might lower the risk of developing certain cancers, and veganism might improve kidney function as well.
The Mediterranean diet
What it is: The Mediterranean diet incorporates foods from Spain, Italy, France, and Greece (regions known for their longevity and exceptional health). There are no hard and fast rules about what you can or can’t eat. Instead, the diet encourages eating fresh fruits and vegetables, whole grains, legumes, and heart-healthy fats. Avoid processed foods, added sugars, and refined grains. And good news—one glass of red wine per day is highly encouraged.
The benefits: The Mediterranean diet has been linked to reduced risk of heart disease and stroke. It’s also been shown to decrease insulin resistance and improve brain function.
The flexitarian diet
What it is: Not ready to go full vegetarian? The flexitarian diet is perfect for in-betweeners who want to eat less meat but aren’t ready to cut it out completely. It promotes a diet of mostly plant-based foods, with animal products (like meat and dairy) in moderation. Like the Mediterranean diet, there are no “rules,” just general guidelines.
The benefits: The flexitarian diet has similar benefits to a vegan or vegetarian diet, like lower risk of heart disease, better weight management, and reduced risk of Type 2 diabetes and stroke. Also, since a flexitarian diet allows animal products in moderation, many people find it easier to stick to. In that sense, a flexitarian diet is more sustainable than any diet with strict rules.
Which diet is right for you?
Trick question. It’s impossible to know which diet is right for you just by reading an article. A precision health expert, on the other hand, can analyze your genomics, your family history, and your lifestyle. With that information, they can then recommend the best diet for you that helps you meet your health goals.
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