Exploring different types of diets and their effects on the body
Before we dive into the information about many of the more popular diets out there, I want to be clear that no one diet works for everyone. We are all different. We have different preferences, different food tolerances, different gut microbiomes, and different goals. So, if one diet works for your neighbor, best friend, or even your sibling, it does not mean that it will work for you.
Additionally, some of the diets we explore in this blog are designed to be followed for short periods of time to address certain health issues. Some of them are wonderful for the long term. But, we need to also remember that our dietary needs change when the demands on our bodies change, over time and as we age. So, remember to stay flexible with your diet and to listen to the messages that your body is sending you. With those caveats in mind, let’s explore some of the more popular diets and how they impact our bodies!
One diet that gets a lot of attention these days is the ketogenic diet. The ketogenic diet (commonly known as keto) is a low-carbohydrate, high-fat diet that has become pretty popular because many who practice this diet see weight loss, improved energy levels, and mental clarity. When we are not eating many carbohydrates (which are essentially the fuel that every cell in our body needs), we are encouraging our body to enter a metabolic state called ketosis, where the liver converts fat to ketones, which are then used for fuel instead of carbohydrates.
Some potential benefits of staying in the state of ketosis are weight loss (because the body is burning fat for fuel at a faster rate), improved mental clarity (because the brain loves to use ketones for energy), increased energy levels (because there are no spikes and crashes from carb-heavy meals), and stabilized blood sugar levels (again, because of the decrease in carbs and sugars).
As with all restrictive diets, there are some risks. For the keto diet, these include nutrient deficiencies (when you cut out carbs like fruits, vegetables and whole grains) and the increased risk of high cholesterol or heart disease with an emphasis on fats (if they are trans fats or highly processed). It is also difficult to stick with a restrictive diet like this for a long period of time.
Similar to the keto diet is the low-carb diet.
A low-carb diet is a more flexible approach to restricting carbohydrates. This diet strives to decrease the intake of simple carbs primarily found in sugary foods, pasta, and bread. So, instead of relying on carbs for energy, the diet emphasizes the consumption of protein from lean meat, eggs, fish and legumes, healthy fats from avocados, olive oil, nuts, seeds, and fatty fish like salmon, and whole, unprocessed foods, including non-starchy vegetables like spinach and broccoli.
The benefits of eating fewer simple carbs are weight loss, reduced appetite (fats and protein are more satiating than carbs), more stable blood sugar, and lower triglycerides.
Some potential risks include nutrient deficiency (from the limited intake of fiber, vitamins, and minerals from fruits, whole grains, and legumes) and constipation from the reduced intake of fiber. For many, it is difficult to maintain this way of eating.
Similar to the low-carb diet, but more restrictive, is the paleo diet. The premise of this diet is to eat as humans did during the Paleolithic era. The idea behind the Paleo diet is to return to a way of eating that is closer to what humans were genetically adapted to before the start of mass agriculture and processed foods. This means that you would eat only whole, unprocessed foods like meat, fish, vegetables, fruits, nuts and seeds. You would avoid all processed foods like grains, legumes, dairy, refined sugars and processed oils. And, you would look for fats from natural sources like avocados, nuts, seeds, and fatty fish.
Benefits of the Paleo Diet include weight loss, improved blood sugar control, improved heart health, increased satiety and reduced systemic inflammation.
Potential downsides include nutrient deficiencies, the cost of grass-fed meats and organic produce, and sustainability as the diet is restrictive.
People with high blood pressure may be advised to try the DASH (Dietary Approaches to Stop Hypertension) Diet. This diet limits foods that are high in salt, saturated fat, and trans fats. It focuses on foods that are rich in nutrients like potassium, calcium, and magnesium, which can help prevent endothelial dysfunction (a type of coronary artery disease). The DASH diet emphasizes fruits and vegetables while also allowing for lean protein sources like chicken, fish, and beans. The diet is low in red meat, salt, added sugars, and fat. While this can be beneficial in many ways (by reducing blood pressure, and the risk of cancer, diabetes and heart disease), the focus on reducing salt intake may not be great for everyone. For some, this can actually cause heart disease, insulin resistance and low blood sodium levels.
Gluten-free diets are super interesting. In my health coaching practice, I urge many of my clients to take gluten out of their diets, at least for a period of time. While there is no full consensus on the negative impact of gluten on those who do not have Celiac disease (an autoimmune disease) or a gluten sensitivity, there have been entire books written on the damage that gluten is doing to our bodies, particularly as it is processed in the US. The recent findings show that gluten in the US is so processed that it is almost unrecognizable as food to our bodies. This leads to an immune response and inflammation in the gut. Repeated inflammation in the gut can cause leaky gut which, in turn, leads to systemic inflammation. Once we have systemic inflammation, we are prone to joint pain, mood swings, brain fog, skin issues and fatigue.
Gluten is a protein found in wheat, rye, barley, and other grains. It acts as a binder to hold food together and give it shape. It is found in many common foods and drinks, including pasta, cereal, beer, vitamins, cosmetics, and certain medications. Additionally, it is often extracted and added to food and other products to add protein, texture, and flavor so it shows up in unexpected places like salad dressings, soy sauce, and taco seasoning.
Overall, I have found that people who cut gluten from their diets tend to have less digestive distress, decreased joint pain, increased energy, and less brain fog.
Now let’s talk about the Vegan Diet. This is a lifestyle choice for many people based on their belief system. They choose to avoid all animal products for ethical, environmental or health reasons. When a person chooses to eat vegan, they will avoid all animal-derived products. This includes meat, poultry, fish, dairy, eggs, honey, and even animal-based additives (like gelatin or certain food colorings). They will focus on whole, unprocessed plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. And, because many people choose veganism to reduce their environmental footprint, they will focus on choosing foods from sustainable sources.
The positive impacts of eating a vegan diet on your body include improved heart health, weight loss, improved blood sugar control, reduced risk of certain cancers (colorectal and breast), and an appreciation for our environment.
Potential risks include deficiencies of certain essential nutrients found primarily in animal products. These include vitamin B12, iron, calcium, Omega-3 Fatty Acids and protein. Additionally, vegans still eat highly processed foods that can be high in sugar, unhealthy additives and fats. And, eating vegan can be hard to maintain at social gatherings or when eating out.
Before we move away from the vegan diet, I want to expand a bit on plant-based diets and their overall impact on our health. Studies have shown that plant-based diets can reduce the risk of chronic diseases, improve cardiovascular health, and support weight management while promoting better digestion and overall wellness.
Plant-based diets improve heart health by lowering cholesterol levels and reducing blood pressure. Additionally, the antioxidants and anti-inflammatory compounds found in plant foods help protect blood vessels and support healthy circulation, reducing the risk of atherosclerosis (the buildup of fats, cholesterol, and other substances in the artery walls).
Plant-based diets have also been found to help with weight management. Many plant-based foods, particularly fruits and vegetables, are low in calories but high in fiber and water content, which helps with satiety. This can naturally lead to a lower calorie intake and help with weight management or weight loss. Studies have also found that individuals following plant-based diets generally have a lower body mass index (BMI) and lower risk of obesity compared to those consuming meat-heavy diets.
Because those eating only plant-based foods are generally consuming more fiber, whole grains, and legumes, their blood sugar levels seem to be more stable and their insulin sensitivity improves, thus reducing their risk of developing type 2 diabetes.
Of particular interest are the findings that plant-based diets reduce the risk of certain cancers. Plant-based diets are rich in vitamins, minerals, and antioxidants, which help protect cells from damage and reduce the risk of cancers, such as colorectal, breast, and prostate cancer. Specifically, the high fiber content in plant-based diets is linked to a lower risk of colorectal cancer. Fiber aids in digestion and helps eliminate toxins and waste products from the body efficiently. And, because they are not eating processed meats (which have been classified as carcinogenic by the World Health Organization (WHO), people who eat plant-based diets have a lower risk of developing cancer.
A plant-based diet has been shown to lead to better digestive health overall. This is due to the high fiber content and healthy gut microbiome from the variety of plant foods. This means better digestion, improved immunity, and reduced inflammation. And, a positive downstream effect of this is a lower risk of metabolic syndrome and lower overall inflammation, which is a key factor in the development of many chronic diseases, including arthritis, heart disease, and diabetes.
As with the vegan diet, anyone who is avoiding meat needs to make sure they are getting key nutrients from other sources. These key nutrients are protein, Vitamin B12, Iron, Calcium and Omega-3 fatty acids.
Because a vegan or vegetarian diet can be difficult to maintain for many, some choose to follow the Flexitarian Diet. This diet is a more flexible approach to eating that primarily emphasizes plant-based foods but also allows for the occasional inclusion of meat and other animal products. This diet is often viewed as a middle ground between a fully plant-based diet and a traditional omnivorous diet. Some people find this appealing because it provides a wide range of nutrients, including vitamins, minerals, and antioxidants from fruits, vegetables, whole grains, and legumes, while still allowing occasional consumption of high-quality animal products, which can supply those nutrients like vitamin B12, iron, and omega-3 fatty acids that are missing from fully plant-based diets.
Close to the Flexitarian diet is the Mediterranean Diet. I have saved this one for the end of this blog because it feels like the most well-rounded and sustainable eating plan of the ones we have discussed. In general, this diet has been recognized for promoting longevity and reducing the risk of chronic diseases, especially heart disease. With its emphasis on whole, natural foods, healthy fats, and balanced meals, it offers both wonderful health benefits and sustainability. This way of eating focuses on the consumption of fruits and vegetables, whole grains, legumes and beans, and nuts and seeds. Avoiding processed foods, consuming a good amount of healthy fats from olive oil, fatty fish, and avocados, and focusing on fermented dairy (in moderation) and lean proteins gives followers of the Mediterranean Diet a healthy, balanced, nutrient-dense diet with plenty of variety.
Benefits of the Mediterranean diet include heart health, reduced risk of chronic diseases, weight management, improved brain function, and increased longevity.
Unique to the Mediterranean diet, this is a lifestyle, not just a diet. It is not simply about specific foods but also about enjoying meals with family and friends and maintaining a physically active lifestyle.
As a health coach, I rarely prescribe diets. As I said in the beginning, we are all individuals and we need to learn our own bodies. We need to learn to listen to the signals our bodies are sending to us. And to truly be healthy, we need to stop masking these signals with ibuprofen, coffee and alcohol. Each of the diets described above has benefits. However, what we want to strive for is to find the changes that work for us as individuals and that we can maintain over time.