One’s health is intimately tied to the type of food that can be seen on one’s plate.
In this post, we look at four of the most popular diets or eating regimens not only here in the Philippines but in the world. First, we’ll look into the rationale behind their design, and then we’ll find out what food items each prescribes and prohibits. (The diets presented here are not necessarily mutually exclusive. They often have a healthy overlap as to the food items they recommend.)
I. The Mediterranean Diet
In the 1960s, researchers observed that countries bordering the Mediterranean Sea, such as Greece and Italy, have lower rates of cardiovascular diseases, diabetes and stroke compared to Western countries like the United States—in spite of the fact that Mediterranean countries often have less access to quality health care.
Much of this longevity and health was attributed to the types of food eaten in the region, and thus, the “Mediterranean Diet” was born.
A Spanish government-sponsored study with 7,447 participants and running for almost 5 years has found that the Mediterranean diet has reduced the risk of heart attack, stroke, and death from cardiovascular complications by as much as 30%.
A subsequent study, which looked into the health of the non-diabetic participants, found that the eating program can reduce type 2 diabetes by as much as 52%.
Another study pointed to improved blood pressure and blood sugar levels, as well as HDL cholesterol ratio as a result.
(The Mediterranean Diet reflects the eating habits of peoples around the region. Although there are variations between countries, there are guidelines to help would-be adherents. It’s also important to note that these food recommendations are based on the diet of people in the 1960s when the observations of Mediterranean health and longevity were first made. Today, with the advent of fast food and global trade, the consumption pattern of people around the region might have slightly changed.)
What To Eat?
The Mediterranean Diet is heavy on vegetables like artichokes, arugula, broccoli, Brussels sprouts, cabbage, carrots, celery, cucumbers, eggplant, fennel, kale, leeks, lettuce, mushrooms, onions, peas, peppers, potatoes, pumpkin, radishes, scallions, shallots, spinach, sweet potatoes, turnips, and zucchini.
You can take these as a salad mixed with some red wine vinegar, feta cheese or olive oil.
Fruits also come highly recommended. Fruits common in the region include apples, apricots, avocados, cherries, dates, figs, grapefruits, grapes, melons, olives, oranges, peaches, pears, pomegranates, strawberries, tangerines, and tomatoes.
A rich assortment of nuts, beans, and legumes are rich sources of protein and fiber.
Whole grains like wheat, oats, rice, rye, barley, and corn can also be consumed.
Olive oil is the go-to source of fat used in cooking, baking and as a dressing for salads.
Cheese, dairy, egg, fish, and poultry should only be eaten moderately.
What not to eat?
Red meat like pork, beef, lamb or veal, should only be eaten very rarely.
Processed food like bacon, sausage, hotdog, ham, and salami cannot be eaten.
Sugary food and drinks should be avoided. They include soda, candies, ice cream, and cake.
Overall, anything with artificial flavorings, or anything that has been processed, anything refined or that comes with added sugars are excluded in the Mediterranean Diet.
II. The Keto Diet
Generally, the body runs on two types of fuels: sugar and fat.
Sugar is derived from the breakdown of carbohydrates from foods such as rice, bread, and pasta. Fat, on the other hand, is found mostly in items like meats, eggs, and cheese.
Most people run on sugar derived from foods rich in carbohydrates. The Keto Diet directs your body to run on fat. It’s a low-carb, high-fat diet. (Other low-carb diets are Atkins and South Beach.)
By giving your body very little amounts of carbs, you are forcing it to switch from sugar to fat as fuel. Fat is converted in the liver into molecules called “ketones,” which ultimately fuels the brain and body. Your body is then said to be in a state of “ketosis.” It becomes a fat-burning machine, promoting rapid weight loss.
Several studies support the effectiveness of the Keto Diet in weight loss. It has been shown to significantly decrease the weight and body mass index of obese patients. In addition, the regimen also helps control blood sugar as well as increase good cholesterol (HDL) and decrease bad cholesterol (LDL).
What to eat?
Remember that Keto severely restricts carbohydrates, the source of sugar, and leans more on fat as your body’s fuel.
So you can eat meats like pork, chicken, beef, veal, and lamb.
You can also have sea products like shrimp, lobster, crab, oyster, squid, and fish.
Dairy, cheese, cream, butter, plain yogurt, and egg are allowed.
For vegetables, greens like lettuce, kale, and spinach can be enjoyed. You can also have celery, eggplant, mushroom, and zucchini as well.
If you drink coffee, you’ll have to take it without sugar. And while zero carb alcoholic drinks like gin, rum, and vodka are allowed in moderation, your best bet would be water.
What not to eat?
With Keto, fruits are almost akin to candy. Because of their high sugar content, fruits are to be consumed in very small amounts. Eating them is almost considered an indulgence and you might just snack on berries (eg. raspberries, blackberries and strawberries), known to have the least amount of carbs.
You can’t have grains like rice, wheat, oats, and barley.
Starchy foods like bread, pasta, potatoes, and cereals are also to be avoided.
Sugary drinks like sodas, juice, and drinks with sweeteners and syrups are prohibited as well.
III. The Paleo Diet
The Paleo Diet seeks to bring back early man’s original pattern of consumption before processed food and mass consumerism entered the scene. It is said during the Paleolithic Era (around 2.5 million to 10,000 years ago), man only ate food that can either be hunted or gathered.
The types of food that we eat today, which has evolved in production and preparation over the centuries, have become so different from the natural states our bodies are used to. And this has been, it is said, the cause of health conditions like obesity and cardiovascular diseases. The Paleo Diet seeks to fix this by restoring the food program observed by our ancestors.
A study has found that following the Paleo Diet, even in the short term, could have positive effects on one’s weight, body mass index, and blood pressure. Another study suggests that eating a paleolithic diet can decrease cholesterol, blood pressure and triglycerides. The Paleo Diet is also seen as an effective program for type 2 diabetes patients. By following the program, participants lessened their cardiovascular risk factors like blood sugar levels and HDL levels.
What to eat?
Generally, you should only eat food items that can either be hunted or gathered.
You can eat meats like pork, chicken, beef, veal, lamb, and game. Fish and seafood like shrimps, crabs, and shellfish are also allowed.
Eat plenty of fruits like avocados, bananas, oranges, pears, apples, and pineapples.
Vegetables like kale, tomatoes, onions, carrots, and spinach are highly recommended. Choose fresh, whole, unprocessed and organically grown items, if possible.
What not to eat?
Grains like rice, wheat, and barley are considered “farmed,” not “gathered,” so don’t make the list of food you can eat.
Pasta and bread are also generally not allowed. So are beans, legumes, and lentils.
Dairy, especially those that have gone through industrial food processes (eg. low-fat milk), should be avoided.
In general, avoid eating processed food, sugary drinks, and food with plenty of additives, artificial flavorings, and sweeteners. Our ancestors never had these chemicals in their diets, and they considered healthier than their modern counterparts.
So, items with trans-fat, like those found in fast foods like burger, pizza, donut, cookies, biscuits, and cakes are not to be consumed.
IV. Plant-based Diet
A plant-based diet is a food program that derives all the body’s nutritional needs from plant sources.
There’s plenty of scientific evidence that a plant-based diet brings with it a host of health advantages. A study has confirmed, for example, that people who follow such a regimen have seen decreased body mass index, cholesterol levels. In addition to promoting a healthy body weight, a plant-based diet is seen as an effective tool for the prevention and management of diabetes.
According to the United States’ Academy of Nutrition and Dietetics, plant-based programs are not only environmentally sustainable because of its non-reliance on animal products, but it is also proven to decrease the risk of heart diseases and hypertension. It’s also been seen to reduce the risk of some cancers like that of the prostate and breast. The high intake of fiber and phytochemicals and the low intake of saturated fats are factors that help adherents ward off chronic diseases.
What to eat?
There are several ways of going about the program, and they differ in the number of animal products one includes in the diet.
Plant-based purists will eschew any and all animal products. That means no meat, milk, eggs, and honey.
Those that are going semi-vegetarian (or “flexitarian”), do allow for some meat and fish—although in controlled, tiny portions.
Others forego red meats like pork but still eat fish. These are called “pescatarians.”
Still, there are others that forego meat and fish altogether but still allow for dairy and eggs. These are the “vegetarians.”
Finally, plant-based purists that solely eat from the plant sources and do not have dairy, egg, honey or even gelatin (because it’s an animal by-product), are called “vegans.”
In general, the plant-based programs eat a wide range of fruits, vegetables, grains, nuts and legumes, and soy products (as a meat substitute). The fresher the fruits and vegetables are, the better. Grains are better whole and unrefined.
What not to eat?
As mentioned, animal products are to be avoided.
And just like other diets, processed and packaged food, sweetened drinks, and food items that are heavy on chemical additives should be avoided. Fast food and desserts also don’t make it on the menu.
That said, should you go on a specific eating program, make sure to consult your doctor first. Each diet has its own pros and cons, advantages and disadvantages. For example, avoiding a whole food group may have negative effects in the long run. So talk to your trusted physician who can recommend a specific program factoring in your individual needs (eg. preexisting conditions).
Bloodworks Lab offers a “Diet/Weight Management Package” that looks into your blood chemistry. We check BUN (kinetic), Creatinine, Sodium, Potassium, and Chloride. Your test results can be used by your doctor to prescribe a diet program that’s specifically designed for you. We are also proud to be the first laboratory in the Philippines to offer the Anti-NMDA Receptor Antibody Test and the Anti Acetylcholine Receptor (lgG) Antibody Test.
BloodWorks Lab is your one-stop-shop for all your blood test needs. Our branches are in Alabang, Katipunan, and Cebu.