Diet

What is a diet?

The essence of improved nutrition is encapsulated in a diet. A healthy dietary regimen not only fosters proper growth and development in children but also mitigates the risk of chronic diseases. For adults, embracing a healthy diet translates to prolonged longevity and a reduction in lifestyle-related ailments such as type 2 diabetes, heart diseases, and certain cancers. Thus, meticulous attention to the regular consumption of food and beverages is imperative.

What are the popular types of diet?

Dietary plans have evolved into standardized approaches aimed at achieving specific outcomes or sustaining desired lifestyles. Here are some prevalent diet types:

Low carb diets

These diets, including the Atkins diet, ketogenic (keto) diet, and low carb, high fat (LCHF) diet, are favored for weight loss. While some variants significantly restrict carbohydrates, others adopt a more moderate approach. Low-carb diets prioritize protein and fat consumption over carbohydrates, with some, like the keto diet, inducing ketosis for energy production.

How it works
Low-carb diets restrict your carb intake in favor of protein and fat. They’re typically higher in protein than low-fat diets, which is important, as protein can help curb your appetite, raise your metabolism, and conserve muscle mass. In very low-carb diets like keto, your body begins using fatty acids rather than carbs for energy by converting them into ketones. This process is called ketosis.

Health benefits
Research suggests that low-carb diets may reduce risk factors for heart disease, including high cholesterol and blood pressure levels. They may also improve blood sugar and insulin levels in people with type 2 diabetes.

Downsides
In some cases, a low-carb diet may raise LDL (bad) cholesterol levels. Very low-carb diets can also be difficult to follow and cause digestive upset in some people.

Intermittent fasting

Intermittent fasting involves alternating fasting periods with eating windows. Methods like the 16/8 and 5:2 regimens are popular, promoting weight loss by regulating calorie intake. Despite its association with weight management, intermittent fasting yields diverse health benefits, including enhanced insulin sensitivity and brain health.

How it works
Intermittent fasting restricts the time you’re allowed to eat, which is a simple way to reduce your calorie intake. This can lead to weight loss — unless you compensate by eating too much food during allowed eating periods.

Health benefits
Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits.

Downsides
In general, intermittent fasting is safe for most healthy adults.

That said, those sensitive to drops in their blood sugar levels should talk with a health professional before starting intermittent fasting. These groups include people:

• Who have diabetes
• Who have low weight
• Who have an eating disorder
• Who are pregnant
• Who is breastfeeding

How about dietary modifications for certain medical conditions?

The DASH diet for people living with hypertension

The Dietary Approaches to Stop Hypertension (DASH) diet targets high blood pressure by emphasizing fruits, vegetables, whole grains, and lean meats while restricting salt, red meat, added sugars, and fats. Although not primarily a weight loss regimen, the DASH diet often leads to weight reduction alongside blood pressure control.

How it works

The DASH diet recommends specific servings of different food groups. The number of servings you are encouraged to eat depends on your daily calorie intake. For example, each day an average person on the DASH diet would eat about:

• Five servings of vegetables
• Five servings of fruit
• Seven servings of healthy carbs like whole grains
• Two servings of low-fat dairy products
• Two servings or fewer of lean meats

In addition, it’s recommended to consume nuts and seeds two to three times per week.

Health benefits
The DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors. Also, it may help lower your risk of breast and colorectal cancers.

Plant-based and flexitarian diets

Vegetarianism and veganism advocate for plant-centric eating for health, ethical, and environmental reasons. Meanwhile, the flexitarian diet offers flexibility by permitting occasional animal product consumption. These dietary approaches emphasize whole, minimally processed foods and have shown efficacy in reducing chronic disease risk factors and promoting weight loss.

How it works
Typical vegetarian diets restrict meat of all kinds but allow dairy products. Typical vegan diets restrict all animal products, including dairy, butter, and sometimes other byproducts like honey.

The flexitarian eating plan does not have clear-cut rules or recommendations about calories and macronutrients, so it’s considered more of a lifestyle than a diet. Its principles include:

• Consuming protein from plants instead of animals
• Eating mostly fruits, vegetables, legumes, and whole grains
• Eating the least processed, most natural forms of foods
• Limiting sugar and sweets

Additionally, it allows the flexibility to consume meat and animal products from time to time. Numerous studies have shown that plant-based diets can reduce your risk of developing chronic diseases, including improved markers of metabolic health, decreased blood pressure, and reduced risk of type 2 diabetes. They can also help you lose weight.

Best foods for people living with diabetes

Managing blood sugar levels is paramount for individuals with diabetes. Optimal food choices include:

• Beans: Beans are affordable, nutritious, and super healthy. Beans are a type of legume rich in B vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber. They also have a very low glycemic index, which is important for managing diabetes.
• Nuts: Nuts are delicious and nutritious. Most types of nuts contain fiber and are low in net carbs, although some have more than others. Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c (a marker for long-term blood sugar management), and LDL (bad) cholesterol levels.
• Fatty fish: Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health.
• Eggs: Regular egg consumption may reduce your heart disease risk in several ways. Eggs may decrease inflammation, improve insulin sensitivity, increase your HDL (good) cholesterol levels, and modify the size and shape of your LDL (bad) cholesterol.
• Chia seeds: Chia seeds are a wonderful food for people with diabetes. They’re extremely high in fiber, yet low in digestible carbs. 11 of the 12 grams of carbs in a 28-gram (1-ounce) serving of chia seeds are fiber, which doesn’t raise blood sugar. The viscous fiber in chia seeds can lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.
• Leafy greens: Leafy green vegetables like lettuce, kontomire, ayoyo are extremely nutritious and low in calories. They’re also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect blood sugar levels.
• Avocados: Avocados have less than 1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels.
• Foods to avoid when living with diabetes include refined grains, like white bread and pasta, sweetened sugar beverages, fried foods, and alcohol.

Best foods for pregnant women

During pregnancy, a diverse diet rich in protein, calcium, iron, and essential vitamins is essential for both maternal and fetal health. Key foods include:

• Water: Hydration is essential for everyone, but especially during pregnancy. During pregnancy, blood volume increases by about 45%. You need plenty of water to stop both you and your baby from becoming dehydrated. Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood, and reduced memory.
• Dairy products contain two types of high-quality protein: casein and whey. Dairy is the best dietary source of calcium. It also provides phosphorus, B vitamins, magnesium, and zinc.
• Sweet potatoes are rich in beta-carotene, a plant compound that your body converts to vitamin A.
• Eggs are a great source of choline, a vital nutrient during pregnancy. It’s important in a baby’s brain development and helps prevent developmental abnormalities of the brain and spine.
• Fish liver oil is made from the oily liver of fish, usually from cod. It’s rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development.
• Legumes: These include lentils, peas, beans, chickpeas, soybeans, and peanuts.

Diet after surgery, accidents, or burns

Following surgical procedures or traumatic events, a nutrient-rich diet is vital for wound healing and recovery. Adequate protein from sources like lean meat, eggs, soy, and dairy, along with whole grains, fruits, vegetables, and iron-rich foods, supports cellular repair and replenishes vital nutrients for optimal recovery.