11 World’s Healthiest Diets, Backed By Science

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Many diets promote quick weight loss instead of focusing on prevention of major chronic illnesses. Not only are these diets ineffective, but they can also be really dangerous. Only a handful of these diets is supported by scientific research. These diets help to promote a healthy weight and overall heath. Here are some of the world’s healthiest diets:

1. The Mediterranean Diet

The Mediterranean diet is not a diet actually a diet, but a term that describes dietary patterns found in Mediterranean areas. The Mediterranean region is renowned for its low rates of certain chronic diseases. This diet emphasizes eating minimally processed foods like legumes, seafood, dairy products, poultry, eggs, vegetables, fruits and whole grains. The Mediterranean also emphasizes the use of healthy monounsaturated from olive oil. The diet is also packed with phytochemicals and dietary fiber derived from fruit and vegetables.

The Mediterranean diet has many health benefits. This diet has been shown to reduce inflammation, lower the risk of heart failure and cancer, type II diabetes and improve longevity for those who follow. This diet is also loaded with antioxidants that help prevent free radical damage.

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2. Japanese Diet

Japan is a country traditionally known for its longevity.The Japanese diet is low in processed foods and saturated fats, and rich in carbs gained from rice and veggies. Instead, sugary drinks, Japanese people drink tea and water. The Japanese diet is high in Omega 3s that help in reducing the risk of heart disease. Meals are served in small plates and bowls; eat mindfully and slowly. They eat meat rarely. This diet also emphasizes eating a variety of fruits and veggies.

Fruits and veggies play an important role in weight control. Japanese people avoid fish high in heavy metals, like tuna. These heavy metals (like mercury) can cause nervous system damage and other health problems.

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3. The Nordic Diet

The Nordic diet is one of the healthiest diets in the world. This diet consists of eating foods that are grown locally. It is rich in grains, fruit, and seafood. This diet is also packed with fresh fruits and vegetables that provide a wide range of health benefits. Unlike other diets, the Nordic diet is rich in root vegetables (potatoes). The Nordic diet also focuses on the consumption of fruits and vegetables and whole grains like pats, rye, and barley.

The Nordic diet isn’t focused on counting calories. It is focused more on fresh, whole foods and eating in moderation. Studies have found that the Nordic diet can help you lose weight, lower blood pressure, and reduce cholesterol.

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4. West African Diet

The West African diet is even healthier than the Japanese diet. It emphasizes eating healthy foods like veggies, fruit, legumes, whole grains, and fish. Veggies and fruits are great sources of vitamins and minerals. This diet is rich in fiber and omega-3s. Like all healthy diets, this diet is focused on avoiding unhealthy foods such as, processed meats sugary drinks, saturated fats and sodium, and eating less processed foods. The West African diet also provides a wide range of health benefits.

Studies have found that this diet can help reduce the risk of obesity, dementia and Alzheimer’s disease and diabetes. This diet has been shown to raise HDL (good cholesterol) and lower LDL (bad cholesterol).It can also decrease heart disease and help to maintain a healthier weight.

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5. Paleo Diet

This diet became popular over the past year few years. The Paleo diet focuses on eating foods in their most natural states like vegetables, tubers, berries, fruits, eggs, meat, and nuts. However, this way of eating has been around for centuries. The Paleo diet is also high in healthy fats such as ghee and cold-pressed coconut oil. You have to avoid eating processed foods, grains, dairy, and legumes and sugar. This diet promotes eating organic foods such as organic eggs and free-range poultry.

You should also eat omega-3 fatty acids from fish oil and unprocessed foods. The Paleo diet also encourages people to be more active. Studies have shown that the Paleo diet can help improve blood pressure and reduce bloating and water retention.

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6. Vegetarian Diet

This is one of the healthiest diets on the planet. The vegetarian diet has been known for decades but became more mainstream during the 1980s. This diet promotes your health, but also the health of our planet. Vegetarians avoid any type of meat such as pork, poultry, wild game, or fish. However, they eat animal products such as cheese, milk, yogurt, kefir and eggs. This diet also emphasizes tofu and various seeds and grains. A healthy, balanced vegan diet has many health benefits. Eating too much meat is associated with developing a cancer of the colon.

Avoiding processed meat can make us live longer. Eating processed meat is linked to increased risk of many diseases. So, try incorporating more fruits and vegetables every day into your daily diet.

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7. Veganism

Veganism has gained popularity over the last decade. Veganism is also not a diet, but a healthy lifestyle. Vegans eat fermented foods, seeds, legumes, vegetables, fruits, nuts, grains and soy-based products and avoid eating any kind of animal products. They eat soy only in moderation. Vegans also avoid any item of clothing made from the animals. A healthy vegan diet must be carefully planned to include essential nutrients. This diet is also associated with a reduced risk of cardiovascular disease and mortality. The diet has also become popular among athletes.

Various studies have shown that veganism is associated with lower risk of several chronic diseases. This diet can help to lower systolic blood pressure. Vegans have a lower risk of obesity, coronary heart disease, high blood pressure, diabetes, obesity, and cancer.

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8. Raw Food Diet

The raw food diet consists of raw food (that is not heated above 118 F, as above this temperature range food begins to lose its essential nutrients). This diet is loaded with fruits and vegetables. People who follow this diet eat raw, organic, foods such as meat, unpasteurized milk, and eggs.This diet has been shown to help you lose weight. You should also avoid eating high fat-filled foods and sugar.

Numerous studies have found that this diet can help prevent many diseases of today such as and high cholesterol, type 2 diabetes, coronary artery disease and hypertension (diseases caused by poor eating habits). So you sold incorporate more and more raw fruits and vegetables into your daily diet.

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9. Dash diet

This diet is a nutritious and heart-healthy diet. The DASH diet consists of fruits, vegetables, grains and moderate amounts of low-fat milk. Also, you should limit your intake of foods containing fat, salt, and added sugars. This diet was specifically designed to lower blood pressure. It is recommended that people consume 27% of total daily calories from fat, and no more than 6% of daily calories come from saturated fats.

The DASH diet can help you lower blood pressure, helps reduce the risk of developing kidney disease, improve insulin sensitivity, and reduce inflammation markers in the blood. The DASH diet is high in fiber, potassium, magnesium, calcium and low in processed meat, sweets sugars, and sugary drinks. Plus, this diet is associated with better dental health.

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10. Low-Glycemic Diet

The typical American diet is high in simple carbohydrates and added sugars. Simple carbs and added sugars can cause blood sugar spikes, which leads to insulin resistance (metabolic syndrome). Carbs are also part of a healthy diet. The glycemic index (GI) is a ranking system for carbohydrates based on their effect on blood glucose levels. Low-glycemic foods digest and absorb more slowly, resulting in a more stable blood sugar. Eating foods with a low-glycemic index can help prevent diabetes and blood sugar spikes.

Try to eat more foods in the low-GI category such as barley, bulgar, lentils, fruits, veggies, and low-fat milk products. And even more, eating low GI foods can help you lose your weight, control cravings, and appetite.

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11. Low-Carb Diet

We all know by now that refined carbs are bad for your health. They can cause obesity, type 2 diabetes, and other diseases. A low carb diet can prevent sugar rush and keep your energy levels steady. This diet is an effective tool for long-term weight loss. Since carbs affect blood glucose levels the most, limit the amounts of carbs you eat each day. Try eating a low carbohydrate diet, high in good fats and moderate in protein.

This diet isn’t focused on counting calories. Just keep an eye on how much carbohydrates you are having. Low-carb foods will help you keep satiated through the day. Studies have shown that low-carb diets can help you lose weight and improve your general health.