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Useful Diets

Four diets backed by science




There are many fad diets. The fact is that not everyone is fit and healthy. So which diets are supported by science? What does the evidence say? Today we take a closer look at the options.

In today’s society, we have an endless list of alternative diets available to us. Most of them either exclude or drastically reduce the intake of certain foods. Is what they claim actually true? What do the results actually show? Which diets are supported by science?

It is true that a large portion of the population has gone on one specific diet or another at some point. Especially perhaps one of the more trendy diets. In addition, many of us often do it without consulting a nutritionist beforehand.

However, there are certain dietary models that, considering their composition, in general terms, seem to have many advantages. What are these and why do specialists recommend them? In the article below, we will answer this question.

Four diets backed by science

A healthy diet is not one that only helps you lose weight. If we talk about general well-being, it is important to know that a diet must be varied and complete from a nutritional point of view. Below we will describe four different diets that are supported by science.

Diets Supported by Science: The Mediterranean Diet

The Mediterranean diet is widely regarded as the nutritional plan with the most extensive scientific evidence for health benefits. This is because it is of great importance in the prevention and treatment of a number of diseases. The Mediterranean diet consists of the following:

  • Prioritize a high intake of plant-based foods, such as fruit, vegetables, beans, whole grains, and nuts.
  • Recommends a daily intake of dairy products such as yogurt and cheese.
  • Uses olive oil as the main source of fat.
  • Recommends a high intake of water and natural, unsweetened beverages, such as tea.
  • Recommends a moderate intake of unprocessed red meat, fish, and eggs. At the same time, it warns against eating processed meat.
  • Limits or avoids whole and semi-finished products.

Following this diet improves your health significantly. It especially helps fight problems associated with chronic inflammation. Among these we can mention:

  • Metabolic syndromes
  • Diabetes
  • Cardiovascular diseases
  • Neurodegenerative diseases
  • Cancer and similar cellular abnormalities

Diets Backed by Science: The DASH Diet

Among the diets supported by science, we also have the DASH diet. This is an acronym for the words  Dietary Approaches to Stop Hypertension, and is about ways to change the diet to stop high blood pressure.

This diet includes recommendations set forth by the American Heart Association (AHA). As you may have guessed, the goal of the DASH diet is to reduce the pressure in the arteries and prevent cardiovascular disease.

In general, the guidelines are as follows:

  • large intake of fruit, vegetables, legumes, and low-fat dairy products.
  • Reduce your intake of sodium and red meat.
  • Little or no intake of processed foods, including sugar, salt, and white flour.

This diet is similar to the Mediterranean diet but differs in some respects. The Mediterranean diet prioritizes an increased intake of monounsaturated fats (olive oil and nuts) and does not place much emphasis on the intake of low-fat dairy products.

Some studies show that this diet model also provides other health benefits. For example, bone metabolism and urinary homeostasis.

Atlantean diets

This is a type of diet that is common in countries around the Atlantic. Like its “sister”, the Mediterranean diet, this diet helps prevent heart disease. It is about the following:

  • Fish and shellfish are the main ingredients of this diet.
  • large intake of vegetables.
  • Intake of whole grains, legumes, and potatoes as the main source of carbohydrates.
  • Moderate intake of red meat.
  • Use of olive oil as the main fat source, especially as a dressing.


The abbreviation FODMAP stands for “Fermentable Oligo-, Di-, Mono-saccharides And Polyols” (Fermentable oligo-, di-, monosaccharides and polyols). And the low-FODMAP diet mainly involves the exclusion of foods with these properties.

This diet is often used in connection with the treatment of intestinal diseases, such as intestinal inflammation or irritable bowel syndrome. It is a common recommendation to follow this diet during the flare-ups of the symptoms of these diseases.

Foods you should avoid until your symptoms improve are as follows:

  • Legumes, such as chickpeas, lentils, and soy.
  • Cereals such as wheat, rye, barley, and amaranth and products contain these.
  • Regular dairy products.
  • Some sweeteners, honey, and high fructose corn syrup.
  • Soy drinks, processed juice, rum, and white wine.
  • Garlic, onions, and other vegetables.
  • Canned fruit, plums, pears, watermelon, and more.

Among the foods that this diet allows are the following:

  • Corn starch, oats, rice, corn, millet, sorghum, and quinoa.
  • Sugar and sweeteners that do not end with “-ol”.
  • Tofu.
  • Tomatoes, carrots, squash, beets, and other vegetables.
  • Melon, orange, cantaloupe, grapefruit, and other fruits.
  • Lactose-free milk, goat cheese.
  • Oils such as olive oil and rapeseed oil.

Diets Backed by Science: What You Need to Know?

All of the diets above offer benefits backed by science. However, your diet should always be nutritionally balanced to avoid problems associated with deficiencies or excesses. Therefore, you should always talk to a nutritionist or dietitian to know what type of diet plan is best for you.

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