The 4 Diets Recommended By Science
There is a wide variety of diets; however, not all have health benefits. What does the evidence say? Today we are going to reveal the four diets recommended by science.
is that a large part of the population has done some kind of diet at least once
What are the diets recommended by science?
it is important to know that the diet must be varied and complete from a nutritional point of view. supported by scientific evidence.
mediterranean diet
greater scientific evidence
- Prioritizes the consumption of plant foods in abundance,
- It emphasizes the use of oil olive as the main fat
- It suggests an abundant intake of water and natural drinks such as teas.
- Advises moderate consumption of unprocessed red meat, fish and eggs.
- Limits or avoids all industrialized products.
the problems associated with chronic inflammation
- Metabolic syndrome
- Diabetes
- Cardiovascular disease.
- neurodegenerative diseases
- Cancer, among others.
The Mediterranean diet has ample scientific evidence in preventing diseases associated with inflammation.
The DASH Diet
American Heart Association (AHA) , which aim to lower blood pressure and prevent cardiovascular disease.
- High consumption of low-fat fruits, vegetables, legumes and dairy products.
- Low or no consumption of industrialized products , with sugars, salt and refined flour.
It has also been suggested in some studies to have other beneficial effects on bone metabolism and urinary homeostasis .
the atlantic diet
favors the prevention of heart disease
- Fishes and sea food
- Abundant consumption of vegetables.
- Consumption of cereals, legumes and potatoes as a source of carbohydrates.
- Moderate consumption of red meat.
- Use of olive oil as the main cooking fat
The Atlantic diet shares some characteristics with the Mediterranean diet. Therefore, it is also associated with the prevention of cardiovascular disease.
The Low FODMAP Diet
used as an adjunct in the treatment of gastrointestinal pathologies
- Legumes such as chickpeas, lentils and soybeans.
- Cereals such as wheat, rye, barley, amaranth and their derivatives.
- Whole dairy products.
- Some sweeteners, honey and high fructose corn syrup.
- Soy drink, industrialized juices, rum and white wine.
- Garlic, onion, among other vegetables.
- Preserved fruits, plums, pears, watermelons and others.
- Corn starch, oats, rice, corn, millet, sorghum and quinoa.
- tofu
- Tomatoes, carrots, zucchini, chard, among other vegetables.
- Melon, orange, grapefruit and other fruits.
- Lactose-free milk or goat cheese.
- Oils such as olive oil or canola oil
The low FODMAP diet is used to treat intestinal pathologies. Excluding certain foods helps improve symptoms.
What should be clear about the diets recommended by science?
the diet must always be balanced in nutrients to avoid problems
