5 Diets Compatible With Science
There are several diet models whose benefits have been proven through various scientific research. Do you want to know them? Discover 5 options in this article.
Today there is a large amount of information about food at your fingertips. Therefore, it can often be difficult to know if these are science-based diets or just fad diets. The latter should be avoided, because they are often associated with rebound effects or a nutrient deficit that can condition health in the medium term.
We have searched through scientific studies and present these 5 diets with their proven benefits: the DASH diet, intermittent fasting, the vegan diet, the low FODMAP diet and the low carbohydrate diet. Learn more!
Diets compatible with science
1. DASH diet
DASH stands for Dietary Approaches to Stop Hypertension . It appeared in the 1990s under the aegis of the National Institute of Health in the United States. Its goal was to reduce the problem of high blood pressure which affected, at the time, a third of the American population.
It is a diet low in sodium and rich in other minerals like calcium, potassium and magnesium. It also provides good amounts of fiber and protein. This diet is rich in fruits and vegetables, milk and low-fat dairy products. It reduces the use of salt, the consumption of meat, sugary products and alcoholic beverages.
Please note that this is not a quantity based diet. This diet focuses above all on the quality of the diet. Different scientific studies have shown the effectiveness of the DASH diet in reducing blood pressure, compared to a typical American diet low in sodium. They have also had good results in lowering LDL cholesterol levels.
2. 16/8 intermittent fasting
A fast is defined as total or partial abstention from food. Throughout history, this method has been used for healing purposes. But today it does not enjoy a very good reputation. Intermittent fasting is a dietary protocol, according to an article published in the journal Nutrients, in which total daily intake is divided into an 8-hour window, resulting in a 16-hour daily fast.
Part of those 16 hours is spent sleeping. So, by delaying breakfast a bit and bringing dinner forward, it can be easily adapted to the daily routine. Dietary guidelines during the “food window” should be healthy and with an adequate amount of food.
This means that you are not going to eat less. But rather that you are going to condense it at certain times of the day. While you are fasting, you can ingest infusions, coffee, or coffee with a little milk, broth, or water.
The intermittent fasting protocol has thus been shown to be effective in losing weight and improving body composition. Studies and reviews have also reported other metabolic and cardiovascular benefits which translate into a reduction in the incidence of certain conditions.
3. Vegan diet
Of all the science-compatible diets, the vegan diet is surely one of the most well-known. Although this one has detractors and has been the center of some controversy, there is no doubt today that these can provide adequate nutrient intake and that it is a safe diet.
Proof of this is the American Academy of Nutrition and Dietetics’ Synthesis on Vegetarian and Vegan Diets, which states that:
This document has also been adopted by the Spanish Association of Dietitians Nutritionists. In addition, according to a study published in the journal Nutrients, following a vegan diet is associated with a lower risk of certain diseases such as:
- Cardiovascular problems.
- Type 2 diabetes.
- Hypertension.
- Obesity.
In addition, plant-based diets are also more sustainable for the environment. Vegan diets exclude all types of animal products: dairy products, eggs, honey, meat, fish and shellfish.
4. Low FODMAP diet
The low-FODMAP diet is a therapeutic diet particularly indicated for people with irritable bowel syndrome. It is not a diet that cures disease. However, it improves the symptoms and related discomforts.
The word FODMAP is thus an English acronym which refers to fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These carbohydrates are found in certain fruits, legumes, dried fruits, vegetables and dairy products.
At first, it’s a fairly restrictive diet. It is therefore essential to follow it under the advice of a specialized dietician to avoid possible deficiencies. Originating from Monash University in Australia, this diet has been shown to be effective in reducing the functional symptoms of irritable bowel syndrome:
- Abdominal pain.
- Flatulence or gas.
- Swelling.
- Constipation.
For this reason, it is already recommended as the first therapeutic protocol in this disease.
5. Low-carb diet
The low carbohydrate or low carb diet is based on reducing carbohydrate consumption, generally less than 40% of total calories ingested. While all approaches reduce total carbohydrate intake, there is no clear consensus on what percentage defines a low-carbohydrate diet.
A low-carb diet should not be confused with a ketogenic diet. These are very low carbohydrate diets. Although they can be beneficial in some cases, they should be supervised by a doctor.
Carbohydrates should come from vegetables, legumes and whole grains , eliminating or limiting the consumption of refined flours and added sugars.
In most studies, these types of diets provide better weight loss results than typical low fat diets. At first, there is a loss of weight linked to the loss of water. But with the observance of the diet, there is also a loss of body fat.
Improvements have also been demonstrated in glycemic control in diabetics and in markers of cardiometabolic risk.
There are diets that can improve health, according to science
Now that you know these 5 science-compatible diets, one can only remember that while these diets offer results backed by science, it is always advisable to consult a dietician to follow any type of diet in a controlled and controlled manner. safe.
