With so many diets claiming to improve health, it’s easy to feel confused. How can you tell the difference between fads and diets that really work?
The best diets aren’t just about quick weight loss. These diets also provide the nutrients your body needs. Evidence has proven these diets to be effective at lowering your risk for diseases like heart disease and cancer. While changing old habits will likely be difficult initially, the best diets are sustainable. How do you know which diets fit these goals?
Nutritional Completeness
The best diets are nutritionally complete and include carbohydrates, fat, protein, vitamins and minerals, each of which plays a vital role in bodily functions.
Carbs are the body’s primary fuel source, and nutritionally complete diets focus on high-fiber carbs. Fiber encourages bowel health, lowers cholesterol and controls blood sugar. Fiber also helps you feel full, which can aid in weight management.
Fiber-containing foods include whole grains like barley and oats, legumes such as beans and lentils, fruits, vegetables, nuts and seeds. Many of these foods offer more than just fiber. For example, fruits provide vitamin C and potassium, while legumes are a good source of plant protein, B vitamins and iron.
Protein is needed to build and maintain your bones, muscles and skin. Most Americans get enough protein from animal sources like meat, chicken and eggs. However, the best overall diets emphasize various protein sources, including seafood and plant-based proteins such as beans and soy foods. Protein foods also offer other nutrients, like magnesium and zinc.
Your body also needs fat for energy and to absorb vitamins. Healthy fats, like omega-3 and monounsaturated fats, which support heart health, are part of the best overall diets. Examples of omega-3 fat food sources include fatty fish like salmon and sardines, walnuts and flaxseeds. Monounsaturated fat-rich foods include avocados, nuts and olive oil.
Health Benefits and Risks
In addition to being nutritionally complete, the best diets offer significant health benefits and help lower disease risk. For example, high-fiber diets improve gut health and regularity, which reduces your risk of colon cancer and diverticular disease. Soluble fiber, specifically, can lower cholesterol levels. High-fiber diets are also linked to a lower risk of Type 2 diabetes, heart disease, stroke and certain cancers. Diets that boast plentiful high-fiber foods are also linked with better immune function.
Balanced diets that emphasize diverse protein sources naturally include fiber-rich plant-based proteins like beans, edamame and lentils. At the same time, these diets limit foods that raise disease risk, such as saturated fats in fatty meats, butter and lard, and the trans fats found in fried foods and snacks like cookies and pastries. Both saturated and trans fats can raise low-density lipoprotein (LDL), or "bad" cholesterol, which increases the risk of stroke or heart attack.
The best overall diets help reduce inflammation, a primary culprit of chronic diseases like Type 2 diabetes, cardiovascular disease and arthritis. Weight loss itself is effective for combatting inflammation. Diets that support weight loss while emphasizing nutritious, antioxidant-rich foods can be especially beneficial. These diets also recommend limiting inflammation-promoting foods such as soda, sweets, refined carbs and saturated and trans fats.
Proven and Sustainable
Proven and sustainable diets are the best overall. These diets are supported by a large body of evidence that shows they protect against chronic diseases and promote a long, healthy life. Research shows that people worldwide who live healthy lives focus on nutrient-rich foods like fruits, vegetables and healthy fats.
The best diets provide clear guidelines on what to eat more of and what to limit while allowing flexibility and avoiding strict restrictions. For example, they encourage a variety of fruits or protein foods without limiting you to specific ones. They may also recommend portion sizes with reasonable ranges, promoting a balance of food groups to meet your nutrient needs.
These diets can be tailored to suit your personal preferences, including flavors, cultural cuisines and budget. Because these diets are adaptable, they are more sustainable in the long run and less likely to promote a rigid eating approach.
Best Diets List
- Mediterranean Diet
- DASH Diet
- Flexitarian Diet
- MIND Diet
- Mayo Clinic Diet
- TLC Diet
- Menopause Diet
- Dr. Weil's Anti-Inflammatory Diet
- Volumetrics Diet
- Cleveland Clinic Diet
