2023-04-28 11:09:28
The American Heart Association (AHA) has examined ten popular diets. Not all of them are heart-healthy, e.g. B. The paleo and ketogenic diets leave a lot to be desired in this regard.
“The number of different, popular dietary patterns has increased in recent years, and the amount of misinformation about them on social media has reached critical levels,” explained Dr. Christopher D. Gardner of Stanford University in California. Therefore, a panel of experts has rated each of the ten diets with up to 100 points according to a points system based on scientific criteria and official nutritional recommendations. The following applied: the higher the score achieved, the better for the heart.
With more than 85 points were rated:
- DASH diet: It is low in salt, added sugar, alcohol, tropical oils and processed foods. It is rich in non-starchy vegetables, fruits, whole grains and legumes. Protein comes primarily from plant sources such as legumes, beans, or nuts, along with fish or seafood, lean poultry and meat, and low-fat or non-fat dairy products. It meets all nutritional recommendations.
- Mediterranean diet: Because it does not specify salt intake and involves moderate alcohol consumption, it scored slightly lower than the DASH diet.
- Vegetarian diet with and without fish: She also did very well.
75-85 points reached:
- Vegan diet: Vegetables, fruits, whole grains, legumes and nuts are preferred, while consumption of alcohol and foods and drinks with added sugar is limited. However, the diet carries the risk of vitamin B12 deficiency, which can lead to anemia.
- low-fat diet: All fats are often reduced here. However, it is better to replace saturated fatty acids with mono- or polyunsaturated fatty acids. A low-fat diet may lead to more sugar and white flour being consumed.
55-74 points reached:
- Very low fat diet: She loses points for restricting nuts and healthy vegetable oils. This diet can lead to deficiencies in vitamin B12, essential fatty acids and protein, which can result in anemia and muscle weakness.
- low carb diet: She limits fruit because of its sugar content, grains and legumes. This easily leads to a low intake of fiber and an increased consumption of saturated fat from animal foods – two aspects that contradict a heart-healthy diet.
Less than 55 points:
- paleo diet: It is made up of foods believed to have been available since the Paleolithic. By excluding whole and refined grains, legumes, oils and dairy, it goes against official dietary recommendations.
- Very low-carb/ketogenic diet: It too does not conform well with official dietary guidelines. Strengths of this diet include high consumption of non-starchy vegetables, nuts, and fish, and low consumption of alcohol and added sugars. However, there is a risk of consuming high amounts of saturated fat and low in fiber, which is associated with the development of cardiovascular disease.
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