What is the most diet that one can eat? The study claims that it finally found the answer.
This is not an easy task, given the presence of many excessive diets there. The opportunity you know a person who adopts a keto, Pesatariian, or vegetarian diet in recent years – if you are not yourself.
Poita 2023 studies Look at the health of six of the most common diets and compare how it affects not only the body, but also the environment. The researchers used data from a statistical survey by the National Health and Nutrition Exam (NHANES). In the study, 16,800 adults were asked about their diet between 2005 and 2010. If it is not possible to appoint participants clearly for one type of diet, they were excluded. The researchers managed to classify the remaining results into six of the most common meals, from vegetarian to the Bascatari to the whole.
The most common meals, according to the study
The study studied six common diets that came out of the survey. These were:
- vegetableVegetarians eat an exclusively vegetable diet and avoid animal products.
- vegetableVegetarians do not eat meat or fish, but they will eat animal products such as milk and eggs.
- PescatarianPassatarians eat fish, seafood and other animal products such as eggs and milk, but not meat.
- Palaio: This diet depends on the Stone Age, before humans become stable. Meat, eggs and nuts in the list.
- Kito: In the ketone diet, more than 80 percent of calories come from healthy fats, all of which cancel carbohydrates.
- Diets everywhere: This is the way the study is classified as all other diets, which include all food groups.
How researchers evaluate individual diets
To determine the diet is the most healthy – both for you and the planet – scientists evaluated food information according to quality and climate. In terms of quality, or the validity of the diet, points were granted to certain food groups. The higher the result, the closer the diet to the recommendations of a healthy diet in general. The average greenhouse gas emissions for each diet has been taken into account.
And a diet became …
Diet with the highest levels in terms of healthy and environmental effect is the Pescatarian diet. This also corresponds to Other studies That found that people who eat fish live regularly for average on average. This is mainly due to the omega -3 fatty fish that contain fish, which can help reduce your blood pressure and thus reduce the risk of cardiovascular disease and blood clots.
Diets diet closely followed vegetable and plant diets, with their concentration on plant foods, while the lowest degrees went to Paleo and Keto diets. These results are generally in line with Food instructions for Americansand It recommends determining the priorities of fruits, vegetables, whole grains, dairy, and proteins -free of seafood, poultry, eggs, legumes, nuts, seeds and soy products.
In terms of carbon emissions, the vegetarian diet recorded better, followed by a vegetable diet. Balo and heavy keto meals were worse.
Benefits of Pescatarian
Are you interested in becoming Pescarania now? We asked Tattar Samuels, MS, RD, and co -founder of Colina HealthAbout some of the benefits of the diet.
“The well -known diet provides many health benefits, mainly due to the nutritional value of fish and the inclusion of vegetable foods,” the expert says. “Fish is an excellent source of high -quality protein, as it provides essential amino acids needed for muscle maintenance, immune functions, and public health.”
- Fish is rich in omega -3 fatty content. “One of the most important benefits of fish consumption is the content of rich omega -3 fatty acids, especially EPA (EICOSATANOIC) and DHA (Docosaxaenoic acid),” says Samuels. “These basic fats play a decisive role in heart health by reducing inflammation, reducing triglycerides, supporting healthy blood pressure levels. Omega 3s is also vital to the function of the brain, which contributes to cognitive health, which reduces the risk of pregnancy, and supporting mental well -being.
- Low risk of cardiovascular disease and long -term health. “Pesatarians tend to obtain more favorable cardiovascular risk, including low body mass index, cholesterol and high blood pressure compared to pain,” says Samuels. “This diet is also associated with low DNA damage compared to vegetable meals, which may contribute to the best long -term health results.”
- Best eye health over time. “Regular fish consumption in a pesatariian diet is associated with a decrease in the risk of optical weakness, such as age -related macular degradation,” he added.
Pesatarian diet risks
Despite all its many benefits, Samuels recommends that you admit that you can still get all the nutrients you need before adopting a Pescatarian diet where there are risks. Talk to a doctor about your nutritional requirements if you have any questions or concerns.
“Without careful planning, Pescatarian meals can lead to a shortage of foodstuffs such as iron, especially in women of childbearing age,” the expert explains. “The well -known diet provides many health benefits, but many major considerations should be developed to ensure optimum nutrition and reduce potential risks.” Some of these are:
- Nutrient balance. “One of the important factors is the balance of nutrients-while fish provides high-quality protein and omega-3 fatty acids, the diabetes diet should also include a variety of plant foods, such as legumes, whole grains, nuts and seeds, to ensure adequate fibers, vitamins and minerals.”
- Mercury is exposed. “There is another decisive factor that is mercury, as some fish contain high levels of mercury, which can be harmful, especially for pregnant women and young children,” says Samuels. “To reduce risks, it is advised to give priority to low seafood options of salmon such as salmon, sardines, ritual salmon and shrimp with limiting high fish consumption such as tuna, fish thickness and mackerel.”
- Sustainable seafood options. “Besides individual health concerns, the sustainability of seafood options is an important consideration,” Samuels recommends. “Overfishing practices and unusual fishing practices contribute to environmental damage, and therefore the selection of seafood approved by organizations such as the Maritime Supervision Council (MSC) or follow -up of evidence such as monitoring seafood in the Gulf of Monterrey Aquarium can help reduce the ecological effect.”
A copy of this post has been published previously in Germany’s sparkle.
