Summarizing the healthiest diet in 2021, experts in American diet, nutrition, obesity, diet psychology, diabetes, and heart disease have selected Mediterranean diet, Deshu diet, and flexible vegetarian diet as the best diet.
2021 The world's best diet is out! Eat like this if you want to lose weight and stay away from disease-heho health
In terms of the difficulty of implementation, short-term weight loss effect, long-term weight loss effect, comprehensive nutrition, food safety, and the potential for preventing and controlling diabetes and heart disease, experts choose the top 3 from 35 dietary styles. Name diet.
First place: Mediterranean diet
The Mediterranean diet has been rated as the best overall diet for three consecutive years, but there is no uniform recipe for the Mediterranean diet. After all, Italian, Greek, French, and Spanish cuisines are all different.
The Mediterranean diet emphasizes eating fruits, vegetables, whole grains, legumes and soy products, nuts and olive oil; fish and seafood at least twice a week; moderate consumption of poultry, eggs, cheese and yogurt. On the Mediterranean diet pyramid, fruits and vegetables occupy the most space. Sweets rarely appear. It is recommended to reduce sweets. The proportion of red meat (red-colored meat, such as beef and lamb) is also very low. In many Mediterranean recipes, Use the meat sparingly instead of making a large meat separately.
The Mediterranean diet also tops the rankings for the best plant-based diet, the best diabetic diet, the easiest to follow diet, and the best healthy diet.
Second place: Deshu diet
Deshu Diet is a diet developed to lower blood pressure, so it naturally gets high scores in terms of heart health, nutrition and safety. It ranks first with the Mediterranean diet in the ranking of the best healthy diet; in the best diabetes Ranked second in diet; third in the best heart-healthy diet.
The Deshu diet requires that the sodium intake in the daily menu is less than 2.3 grams (equivalent to 6 grams of salt) and gradually reduced to 1.5 grams per day (equivalent to 4 grams of salt). Since it advocates low-fat, low-salt, and low-sugar food intake, it can provide the human body with balanced nutrition, so it is also suitable for people who want to lose weight or control weight.
Deshu Diet advocates the use of refined meat, poultry, and fish as the main protein sources in the diet, and a balanced intake of fruits and vegetables, dairy products, grains, soy products, nuts, a small amount of fat and sweets. Because these foods are rich in potassium, calcium, protein and dietary fiber, they have a good effect on preventing high blood pressure. The Deshu Diet discourages the consumption of foods high in saturated fat, such as fatty meat and full-fat dairy products, as well as sugar-sweetened beverages and sweets.
Third place: Flexible vegetarian diet
The flexible vegetarian diet focuses on the nutritional balance in vegetarian recipes, and is especially suitable for people who love vegetarian food. The flexible vegetarian diet should add five foods to the diet, rather than just substituting meat. They are "new meats", that is, non-meat proteins such as tofu, peas, nuts or eggs; fruits and vegetables; whole grains; dairy products.
Increasing the intake of plant-based protein can effectively reduce blood lipids and blood pressure indicators. Compared with meat, plant foods have lower fat and cholesterol content, and contain more dietary fiber. When adopting a flexible vegetarian diet, also pay attention to the amount of oil and salt during cooking.
Although many vegetarians insist that vegetarian food is good for health, the cooking method of heavy oil and salt for the flavor of the dishes is not conducive to health. The flexible vegetarian diet ranks second in the best diabetic diet and the easiest diet to follow. .
On the whole, these three dietary patterns have both taste and nutrition, and are easy to adhere to for a long time. If you want to eat healthy in the new year, you might as well try new recipes according to your preferences.
CS.Wang