Tuesday, April 16, 2024

THE THREE BEST DIETS FOR 2024 HAVE SOMETHING IN COMMON

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Doctors, nutritionists and epidemiologists evaluated different types of food and found out which are the healthiest eating patterns for 2024. The diets in the top three places have one thing in common.

For another year , the Mediterranean diet is at the top of the list of the healthiest diets. In second place follows the DASH diet , the “diet that the heart loves”, and in third place the “MIND diet”, a diet that combines elements of the previous two.

The 2024 report was published by US News and World Reports and the results were based on the opinions of 43 experts, including doctors, certified dietitians and epidemiologists. Experts evaluated the dietary models for their nutritional completeness, health risks and benefits, long-term sustainability and proven effectiveness.

The common element of these three eating models is that they do not equate healthy eating with weight loss but take a more holistic approach and emphasize our overall health .

 

Mediterranean diet

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The Mediterranean diet again in first place

Known for its multiple health benefits, the Mediterranean diet priorities fresh produce (rather than processed) while focusing on whole grains, plenty of fruits and vegetables , and healthy fats such as nuts and seeds. olive oil.

In addition, the new report ranks the Mediterranean diet among the best diets for diabetes , heart health , and bone and joint health .

A particular advantage of this type of diet is its flexibility and ease of application , while it does not impose strict rules. For example, when a 2022 study compared the Mediterranean diet to the Keto diet , it found that participants followed the eating habits of the Mediterranean diet more than the Keto diet.

 

DASH diet

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The DASH diet focuses on heart health

Second on the list of the best diets for 2024 is the DASH diet (Dietary Approaches to Stop Hypertension), which aims to prevent high blood pressure , which is a key indicator of health and longevity. This diet includes significant amounts of foods rich in potassium, calcium and magnesium , focuses on lean protein and whole grains and products, and reduces consumption of added sugar and saturated fat.

At the same time, it limits the amount of sodium consumed each day, which seems to have a particularly positive effect on blood pressure. In fact, one study found that the DASH diet can reduce heart disease risk rates by about 10% within eight weeks .

 

MIND diet

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The MIND diet, a combination of the previous two

This diet is called “Mind” (Mediterranean-DASH Intervention for Neurodegenerative Delay), combines elements from the two previous dietary models and aims to prevent neurocognitive decline . This particular diet focuses on foods that improve brain health , such as leafy vegetables and nuts , in order to reduce the risk of cognitive decline.

In a long-term study involving 882 older adults, researchers found that adherence to the MIND diet was associated with a reduced risk of death from all causes. Also, evidence shows that in addition to its benefits in reducing the risk of cognitive decline , the MIND diet is age-friendly, budget-friendly, does not include expensive foods, and is environmentally friendly , vegetarian-friendly, and vegan-friendly. gluten.

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