2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Diets are thought of as a way to lose weight. But the pursuit of a slim body is not the main goal of all diets. Some of them are simple changes aimed at improving overall health.
Here are five diets that can help you stay healthier.
Low glycemic index diet
The basic idea of a low glycemic index diet is that carbohydrates, which can lead to a rapid rise in blood sugar levels, should be avoided. It focuses on consuming the "right" carbohydrates to maintain blood sugar balance.
The idea is to make one feel as full as possible, consuming mainly foods with a low glycemic index. These are whole grains, fruits, vegetables, legumes, taken with lean meats and healthy fats. Accordingly, foods with a high GI should be avoided.
Although diet is mainly used as a means of losing weight, it is also a good helper for patients with type 2 diabetes, as well as those in pre-diabetic form.
This is because diet not only controls blood sugar levels and reduces the overall risk of diabetes, but also increases high-density lipoprotein ("good" cholesterol) and reduces the overall risk of cardiovascular disease.
Vegetarian diet
A vegetarian diet is often undertaken for cultural, religious or environmental reasons. However, the mostly plant-based diet also has health benefits.
According to research by the American Heart Association, vegetarians have a lower risk of obesity, coronary heart disease, high blood pressure and diabetes.
Dietary Approaches to Hypertension (DASH)
This diet includes the consumption of balanced foods, low in saturated fat, cholesterol, and total fat. It focuses mainly on fruits, vegetables, as well as non-fat or low-fat milk and dairy products.
It is rich in whole grains, fish, poultry, beans, seeds and nuts. Contains a small amount of sweets, added sugars, sweet drinks and red meats.
There is no special recipe for the application. The only condition is that the daily calorie intake and the number of portions allowed correspond to the person's age and level of physical activity. The reduction in blood pressure can happen quickly, as early as the second week of the diet.
Gluten-free diet
Gluten is a type of protein most commonly found in cereals, such as wheat, barley and rye. Diets that limit or eliminate gluten are often prescribed to patients with celiac disease in whom the immune system responds to gluten with irritation and damage to the small intestine.
Ketogenic diet
This diet is not for everyone. In fact, this highly specialized and carefully balanced diet is designed for people with epilepsy (especially children) whose seizures have not responded positively to prescribed and taken medications.
Its content includes very specific percentages of fats, carbohydrates and proteins: about 80 percent fat, 15 percent protein and 5 percent carbohydrates.
The diet can include bacon, eggs, tuna, shrimp, vegetables, mayonnaise, sausages and other high-fat and low-carbohydrate foods.
Patients should not eat starchy vegetables and fruits, bread, pasta or sources of simple sugars (even toothpaste may have a little sugar in it).
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