Nutrition

A Dietitian’s Guide to Deciphering This Year’s Top Diets

Author: Lisa Jones, MA, RDN, LDN, FAND
Registered Dietitian Nutritionist
Advisory Board Member, Nutrition411

Citation: Jones L. A dietitian’s guide to deciphering this year’s top diets [Published online January 27, 2020]. Nutrition411.

 

Every January, the word we hear the most is “diet!” Clients, patients, family, and friends are all asking diet-related questions, making it important for us as dietitians to think about the best way to prepare for this and to provide the best support.

Now that U.S. News and World Report has issued its rankings of the best diets overall for 2020, dietitians may encounter clients interested in following one of these diets. Here are key points about some of 2020’s top diets for dietitians to be aware of, including what each diet entails, their health benefits, and additional resources to learn more.

Mediterranean Diet

The Mediterranean diet, also known as the “heart-healthy diet,” is an eating plan based on typical foods and recipes found in Mediterranean-style cooking. It is a plant-based diet that is not limiting, but instead covers all major food groups with a foundation of fruits, vegetables, and whole grains. The diet recommends consuming more fish and poultry rather than red meat. The consumption of healthy fats (monounsaturated and polyunsaturated fats from olive oil, nuts, and seeds) is encouraged. This diet is associated with lowering low-density lipoprotein cholesterol, cardiovascular disease (CVD) risk, and risks of other major chronic diseases.

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Dietary Approaches to Stop Hypertension (DASH) Diet

The DASH diet emphasizes foods rich in protein, fiber, magnesium, potassium, and calcium, as well as fruits, vegetables, and low-fat dairy. This diet is very well-balanced and heart healthy! It features grains, vegetables, fruits, dairy, lean meat, poultry, fish, nuts, and seeds, as well as legumes, fats, and oils. Sweets are limited to 5 or fewer servings per week. The DASH diet has been found to significantly lower serum uric acid, and to aid in the prevention of CVD.

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Flexitarian Diet

The Flexitarian diet encourages mostly plant-based foods while allowing meat and other animal products in moderation. The diet has been dubbed “Flexitarian” because it is a more flexible approach to vegetarianism, conferring the benefits of higher consumption of fruits, vegetables, and whole grains without entirely eliminating animal products. Research supports that the diet helps with weight control, metabolic health, blood pressure (BP), and reduction of type 2 diabetes.

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MIND Diet

The MIND diet is a combination of the Mediterranean and DASH diets. The goal of this diet is to reduce dementia and prevent the decline of brain health that often occurs secondary to aging. Foods encouraged on the diet include whole grains, berries, green leafy vegetables, olive oil, poultry, and fish. Research indicates that the diet can help slow cognitive decline and reduce the incidence of Alzheimer disease.

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Next Page: Volumetrics, Nordic, Ornish Diets

Volumetrics Diet

The Volumetrics diet emphasizes eating low–energy-dense and high–nutrient-dense foods, such as fruits, vegetables, whole grains, and low-fat dairy. The diet limits high–energy-dense foods, such as foods with a high proportion of unhealthy fats and sugar. Research indicates that this diet helps increase vegetable intake while reducing energy intake.

Resource:

  • D Blatt A, Roe LS, Rolls BJ. Hidden vegetables: an effective strategy to reduce energy intake and increase vegetable intake in adults. Am J Clin Nutr. 2011;93(4):756-763. https://doi.org/10.3945/ajcn.110.009332.


Nordic Diet

Common in Nordic countries like Norway, Denmark, Sweden, Finland, and Iceland, the Nordic diet emphasizes the consumption of locally-sourced foods. This diet was developed in an effort to address growing obesity rates and unsustainable farming practices. It emphasizes higher consumption of fiber, seafood, and sustainably-farmed foods, and lower consumption of sugar and fat. It is similar to the Mediterranean diet, but with a focus on canola oil instead of olive oil. Research indicates that the Nordic diet may be effective in lowering BP. Additional research is needed to validate the improvement of cholesterol levels, triglycerides, blood sugar, and inflammatory markers.

Resources:

  • Brader L, Uusitupa M, Dragsted LO, Hermansen K. Effects of an isocaloric healthy Nordic diet on ambulatory blood pressure in metabolic syndrome: a randomized SYSDIET sub-study. Eur J Clin Nutr. 2013;68:57-63. https://doi.org/10.1038/ejcn.2013.192.
  • Kolehmainen M, Ulven SM, Paananen J, et al. Healthy Nordic diet downregulates the expression of genes involved in inflammation in subcutaneous adipose tissue in individuals with features of the metabolic syndrome. Am J Clin Nutr. 2015;101(1):228-239. https://doi.org/10.3945/ajcn.114.092783.
  • Poulsen SK, Due A, Jordy AB, et al. Health effect of the New Nordic Diet in adults with increased waist circumference: a 6-mo randomized controlled trial. Am J Clin Nutr. 2014 Jan;99(1):35-45. https://doi.org/10.3945/ajcn.113.069393.
  • Uusitupa M, Hermansen K, Savolainen MJ, et al. Effects of an isocaloric healthy Nordic diet on insulin sensitivity, lipid profile and inflammation markers in metabolic syndrome – a randomized study (SYSDIET). J Intern Med. 2013;274(1):52-66. https://onlinelibrary.wiley.com/doi/full/10.1111/joim.12044.


Ornish Diet

The Ornish diet is a low-fat, lacto-ovo-vegetarian diet emphasizing plant-based foods like fruits, vegetables, whole grains, and legumes. Additional foods such as soy products, egg whites, and limited amounts of non-fat dairy are also permitted. Meat, fish, and poultry are prohibited, and high-fat ingredients, refined carbs, and processed foods should be limited. The diet requires careful planning, since it is very low in healthy fats. The diet may increase weight loss and aid disease prevention.

Resources:

  • Chiu THT, Pan WH, Lin MN, Lin CL. Vegetarian diet, change in dietary patterns, and diabetes risk: a prospective study. Nutr Diabetes. 2018;8:12. https://doi.org/10.1038/s41387-018-0022-4.
  • Miller M, Beach V, Sorkin JD, et al. Comparative effects of three popular diets on lipids, endothelial function, and C-reactive protein during weight maintenance. J Am Acad Nutr Diet. 2009;109(4):713-717. https://doi.org/10.1016/j.jada.2008.12.023.