From the 1950s, food experts began to study the Mediteranean diet and its relationship with the higher life expectancy of the population of these areas, such as Spain. Now, the USNews & World Report has named the Mediterranean diet as the most recommended to feed us in 2021.
A panel of recognized US health experts highlight the Mediterranean diet helps “reduce the risk of heart disease, Certain cancers and other serious health conditions. ”In addition, the foods that make it up speed up metabolism, strengthen bones, relieve pain and discomfort., Minimize abdominal fat and increase energy and brain power. “
For these reasons, among others, it is the fourth consecutive year in which the Mediterranean diet is chosen first in the annual report of the American magazine. It is the one that gets the best score in terms of cardiovascular prevention and type 2 diabetes, also to be “The easiest to follow,” for the variety of foods that can be taken and “the best diet based on plant-based foods.”
There are an increasing number of studies that attribute benefits to the Mediterranean diet. It reduces premature mortality, helps prevent depression, hinders fat generation in the liver, and slows cognitive impairment, according to Dr. Martínez González in his book ¿What do you eat? Science and Consciousness to resist ‘. This nutritionist expert explains that this is due to the fact that the Mediterranean diet “It is able to cover all a person’s nutritional needs,” such as protein, fiber, healthy fats, vitamins or minerals.
The Mediterranean, the best of the 39 diets analyzed
The aforementioned USNews & World Report ranking analyzes almost half a hundred diets and this year they have included the new plans Noom, which is followed through an app and is in vogue in the United States. “It really worked well in its first year,” experts point out after choosing it third in the best commercial diet category.
Of which 11 were chosen as the most recommended towards 2021 parto keep our body healthy and not gain weight, They all have foods in common: olive oil, fruits, vegetables or whole grains. On the contrary, they run away from the ultraprocessed ones, added sugars, saturated fats and red meats. We analyze them in detail below.
1 – Mediterranean diet
It is the traditional type of food of the populations of the Mediterranean, although this does not mean that it is the current pattern. It has spread to many countries of the world and is already one reference to the USA by the American Heart Association (AHA), the U.S. Government Institutes of Health (NIH), or the American Scientific Committee, among other estates.
The main foods that make up the Mediterranean diet, recalls Dr. Martínez González, are “the unprocessed fresh vegetables, fish and seafood (Without falling into excess), three or four eggs a week (expendable) “, In addition, it has been shown that olive oil in conjunction with a glass of wine to the day they give us “anti-inflammatory, antitumor, cardioprotective and antioxidant properties”.
In contrast, the Mediterranean diet is characterized by a “Low meat consumption, very low red meat and no processed meat.” There is also no room for “fatty dairy products” such as cream, butter or whole milk, “being rich in saturated fats,” says Dr. Martínez González.
2 – Flexitarian diet and DASH diet
In second place are these two diets that are similar. Experts who have compiled 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.
The flexitarian diet it is a diet flexible vegetarian. That is, most foods are vegetable, but allow the consumption of eggs and dairy. In addition, meat can be taken on special occasions, but giving priority to fruits, vegetables and fish.
The DASH diet (Food Approaches for Stop Hypertension, For its acronym in English) consists of foods rich in calcium, potassium, magnesium and fiber, which when combined, help to lower blood pressure. It is low in salt and high in fruits, vegetables, whole grains, low-fat dairy and lean protein, as detailed in MedlinePlus in the US.
3 – Weight Watchers Diet
The third place is for the WW diet, chosen as the best commercial diet, which has worked for people in the US. It was founded in 1963 by Jean Nidetch in Queens, New York. It works by points (‘smartpoints’), ie the Healthy foods are low in points, While the prosecuted add up to many. Thus, you can never overcome the points set each day. The goal is to lose weight healthily, around 1kg a week if followed strictly.
The foods that include the diet are the skinless chicken, eggs, tofu, fish, seafood, fat-free yogurt, vegetables, fruits, carbohydrates like potatoes or brown rice, and healthy fats like avocado or olive oil. The WW diet has become a community, with an online program, chat with experts, applications, tools, exercise routines And others.
4 – MIND diet, volumetric diet, Mayo Clinic diet, TLC diet
Fourth, they tie 4 different diets. The MIND diet (Mediterranean Intervention-DASH for neurodegenerative retardation) helps a curb the risk of Alzheimer’s by 53% if we follow all of his recommendations, according to the results of a study by Chicago researchers, and 35% if we follow just a few of his precepts, according to nutrition experts at Harvard and Rush universities. includes olive oil, vegetables, blueberries, legumes, whole grains, fish, chicken and a glass of wine a day.
The volumetric diet proposes food full dishes, but of low energy foods, rich in water and fiber such as fruits and vegetables. It even allows for reduced amounts of foods such as cheese, bread, yogurt and pasta.
The team of Mayo Clinic (USA) proposes a long-term weight control program, which in addition to food helps to find healthy habits and abandoning old habits. For example “eat more fruits and vegetables, don’t eat while watching TV and move your body for 30 minutes a day.” In short, it focuses on eat healthy foods and increase physical activity through motivation.
The TLC diet (Therapeutic Lifestyle Changes), which translates as ‘Therapeutic lifestyle changes’, Is designed by the U.S. National Heart, Lung, and Blood Institute. It is designed for lower cholesterol and blood pressure and cerebrovascular disease. Focuses on reduce 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 and olive oil .
5 – Ornish diet, vegetarian diet, Nordic diet
And in fifth place are three different plans to lose weight. The Ornish diet, By the surname of the professor who created it in 1992, is committed to “reducing fat and eating better” to lose weight and gain cardiovascular benefits. In the book where he explains everything, ‘Program to reverse heart disease’, he recommends this almost vegan diet, full of fruit, fresh vegetables, cereals and legumes. Add dried fish or fish oils and a low consumption of other animal products. It does not include meat, milk, oils, fats or alcohol, among other foods. different studies advise against it due to the zero intake of fat and protein, which are necessary for our body.
the vegetarian diet, known to all, it focuses on foods such as fruits and vegetables, fleeing from meat. It has health benefits, such as reduced risk of heart disease, diabetes and some types of cancer.
Finally, the Nordic diet it is considered similar to the Mediterranean diet, although the big difference is that they use rapeseed oil instead of olive oil, according to the WHO. It is based on food Denmark, Finland, Iceland, Norway and Sweden, Like the salmon, vegetables, berries, fruit, cereals, legumes and low-fat dairy. This type of diet helps reduce the risk of noncommunicable diseases, such as cancer, diabetes or cardiovascular problems.