In January 2021, U.S.NewsWorld Report released its annual list of the best foods. No. 1 is the Mediterranean Diet, which remains the world’s best diet for the fourth year in a row.
In addition, the Dasu diet, developed by the National Heart, Lung and Blood Institute, and the flexitarian diet tied for second place.
The Best Diets list is published once a year by a panel of experts in nutrition, diet, diabetes and heart disease that evaluates more than 40 dietary patterns to determine the best overall diet for the coming year.
In addition to the overall best diet, the list also lists the best diabetes diet, best heart diet, best weight loss diet, best healthy diet, easiest to follow diet, best fast weight loss diet, best plant-based diet and best commercial diet, based on different needs.
Therefore, different people can choose different diets according to their own needs.
Best Diet, Easiest Diet to Follow:
Mediterranean diet
Of all dietary patterns, the healthiest and easiest to follow is the Mediterranean diet.
The so-called Mediterranean diet, generally refers to Greece, Spain, France and southern Italy and other countries located in the Mediterranean coast of southern Europe, based on plant food, with a large number of vegetables and fruits, fish, grains, beans and olive oil and other food style.
The traditional Mediterranean diet emphasizes eating fruits, vegetables, whole grains, olive oil, legumes, nuts and spices; Eat fish and seafood at least a few times a week; Moderate poultry, eggs, yoghurt and cheese, and limit red meat and sweets, while maintaining a good mood and physical activity.
And the benefits of the Mediterranean diet have been proven time and again. In a 2018 study from Harvard Medical School’s Brigham and Women’s Hospital and Harvard School of Public health published in JAMA Network Open, researchers analyzed plates containing 40 biomarkers to clarify how the Mediterranean diet may slow the risk of heart disease and stroke in a population.
In 2019, researchers from the University of Minnesota School of Medicine published a study in the journal Molecular Cell that found that olive oil in the Mediterranean diet may be the key to extending life and reducing age-related diseases. The fat in olive oil actually activates a pathway in the cells that is known to extend life and prevent age-related diseases.
Dietary advice:
The Mediterranean diet is healthy because it provides a better nutritional supply by maintaining a diet high in fruits and vegetables, whole grains, red and processed meats, moderate amounts of eggs and fish, and low levels of highly processed foods. It’s also easier to follow. In daily life, you can replace white rice with multigrain rice, and replace red meat with white meat such as fish or chicken or duck. Eat enough fruits and vegetables according to the dietary guidelines, and use more vegetable oil than animal oil when cooking food.
Best Diabetes Diet:
Flexitarian diet, Mediterranean diet
A flexitarian diet is different from a vegan diet, and therefore healthier. It advocates eating more plant food, while reducing meat food, and increasing the intake of plant protein can effectively reduce the indexes of blood lipid and blood pressure. Plant-based foods are lower in fat and cholesterol and contain more dietary fiber than meat. Not only can you lose weight, but you can also live longer by improving your overall health and reducing your risk of heart disease, diabetes and cancer.
In 2019, the world health organization (WHO) and a team of scientists at the university of otago in New Zealand for nearly 40 years, a total of 185 prospective studies and randomized controlled trials conducted a systematic review and meta-analysis, the data contains a total of 135 million people, the results show that compared with the people eat the least dietary fiber, are the ones having the most dietary fiber content in the diet of all-cause mortality was 15% lower, often eat foods rich in dietary fiber can reduce a variety of diseases such as coronary heart disease, stroke, type 2 diabetes risk.
Dietary advice:
The flexitarian diet promotes a balanced intake of five food groups, including new meats, namely tofu, peas, nuts and eggs; Vegetables and fruits; Whole grain staples; Dairy products; Sugar and spices. It should be noted, however, that the dietary guidelines for Chinese residents recommend limiting the intake of added sugars to no more than 50 grams a day, preferably under 25 grams. Also pay attention to the amount of oil and salt used in cooking. Avoid heavy oil and salt.
Best Heart Diet:
The De Shu diet, the Mediterranean diet, the Ornish diet
In addition to the Mediterranean diet, the Desch and Ornish diets are very heart-friendly.
Deshu diet is developed from a large hypertension prevention and treatment program in the United States in 1997. It is a dietary pattern for the prevention and control of hypertension. In addition to lowering blood pressure and preventing High blood pressure, studies have shown that the diet can raise HDL cholesterol levels and lower LDL cholesterol and triglycerides.
Ma Wenjun, director of nutrition department of Guangdong Provincial People’s Hospital, analyzes that the core of Shu diet is high calcium, high potassium, high magnesium, high dietary fiber, limit saturated fatty acid, ensure that unsaturated fatty acid is rich. Emphasize vegetables, fruits, whole grains, lean protein, and low-fat milk, while limiting foods rich in saturated fats such as fatty meats, whole milk, and tropical vegetable oils (cocoa butter, palm oil, coconut oil), sugar-sweetened beverages and sweets, and most importantly, salt.
The Ornish diet, on the other hand, emphasizes a diet high in fruits, vegetables, whole grains and legumes, cutting down on processed foods and fats, while reducing sugar and refined carbohydrates. At the same time, it not only focuses on food, but also emphasizes the role of exercise, stress management and interpersonal relationships.
Dietary advice:
Director Ma Wenjun reminds, diet and blood pressure are closely related, potassium, magnesium, calcium, protein and dietary fiber and other nutrients are the key to resist and fight hypertension. But there’s no need to focus on each nutrient, just focus on the overall principles. Eat more fruits and vegetables; Choose skim or low-fat milk or dairy products to reduce saturated fat, total fat and calorie intake, and increase calcium intake; Make meat part of the meal, not the focus; Choose foods with the lowest amounts of saturated and trans fats.
Best diet for weight loss:
Flexitarian diet, weight watcher diet
For those who want to lose weight, the list suggests choosing flexitarian and weight-watcher diets.
Flexitarian diets are associated with weight loss because they include more plant-based foods and are lower in cholesterol and fat.
Weight watchers, on the other hand, eat primarily for calorie control. Even if it is a food with the same caloric value, the higher the content of protein, minerals, vitamins and other nutrients, the richer the nutrition, so the nutrient density of this food is higher, and the satiety is stronger, which is conducive to weight control. Although this diet is called the weight-watching diet, it actually has other health effects as well as helping to control weight.
Dietary advice:
Don’t be a vegetarian for the sake of being a vegetarian. For example, some dishes are vegetarian, but if they are cooked with a lot of fat, then the meaning of being a vegetarian is not very great. The general rule is to eat less processed foods, especially those that are high in sugar, salt, oil and refined foods (especially refined staples), and to cook mainly by steaming and boiling, avoiding frying. In addition, we should pay attention to the reasonable collocation of fruits and vegetables, coarse grains and dairy products, and replace biscuits and snacks with nuts and fruits.
Finally, you need to remind everybody is, there is no completely perfect dietary patterns, each individual existence difference, so when choosing dietary pattern needs to be adjusted according to their own actual situation, the dietary pattern that suits oneself must be healthy and make yourself comfortable, at the same time, to cooperate daily movement, and combined with his way of life and health for the optimal choice.
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