Food and Diet Trends and Health

In the past, health was regarded merely as the absence of illness. However, a growing understanding of the complexity and potential of the human condition has prompted a new way of thinking about health. Today, we focus on the idea of wellness, which involves a great deal more than just not being sick. Wellness is a state of optimal well-being that enables an individual to maximize their potential. This concept includes a host of dimensions—physical, mental, emotional, social, environmental, and spiritual—which affect one’s quality of life.  ^[1] Striving for wellness begins with an examination of dietary choices.

 Food Trends

Hundreds of years ago, when food was less accessible and daily life required much more physical activity, people worried less about obesity and more about simply getting enough to eat. In today’s industrialized nations, conveniences have solved some problems and introduced new ones, including the emerging obesity and diabetes epidemics. Fad diets gained popularity as more North Americans struggled with excess pounds. However, new evidence-based approaches that emphasize more holistic measures are on the rise. These new dietary trends encourage those seeking to lose weight to eat healthy, whole foods first, while adopting a more active lifestyle. These sound practices put dietary choices in the context of wellness and a healthier approach to life.

Functional Foods

Many people try to eat foods that provide the greatest health benefits. This trend is giving rise to the idea of functional foods, which not only help meet basic nutritional needs but also are reported to fight illness and aging. According to the Academy of Nutrition and Dietetics (AND) functional foods may reduce the risk of disease or promote optimal health. The AND recognizes four types of functional foods: conventional, modified, medical, and special dietary use.^[2]

1. Conventional Foods

The first group, conventional foods, represents the simplest form of functional foods. They are whole foods that have not been modified. Examples include whole fruits and vegetables abundant in phytochemicals and antioxidants, yogurt and kefir abundant in natural probiotic bacteria, and dark chocolate made with 70% or more cacao abundant in antioxidants.

Examples of conventional functional foods:

• Bell Peppers
• Chia Seeds
• Dragon Fruit
• Flax Seeds
• Honey
• Kimchi
• Kiwi
• Mango
• Miso Soup
• Peaches
• Pineapples
• Raspberries
• Spinach

2. Modified Foods

Modified foods have been fortified, enriched, or enhanced with additional nutrients or bioactive compounds. Foods are modified using biotechnology to improve their nutritional value and health attributes. Examples of modified foods include calcium-fortified orange juice, breads enriched with B vitamins, iodized salt, cereals fortified with vitamins and minerals, margarine enhanced with plant sterols, and energy drinks that have been enriched with herbs such as ginseng or guarana or amino acids like taurine. It is important to consider that the health claims of some modified foods may be debatable, or entirely fraudulent. Check with a reliable health professional regarding the effects of modified foods on your health.

3. Medical Foods

Medical foods are designed for enteric administration under the guidance of a medical professional. During enteric administration, food is treated so that it goes through the stomach undigested. Instead, the food is broken down in the intestines only. Medical foods are created to meet very specific nutritional requirements. Examples of medical foods include liquid formulas for people with kidney disease, liver disease, diabetes, or other health issues. Medical food is also given to comatose patients through a gastronomy tube because they cannot eat by mouth.

4. Special Dietary Foods

Special dietary use foods do not have to be administered under a doctor’s care and can be found in a variety of stores. Similar to medical foods, they address special dietary needs and meet the nutritional requirements of certain health conditions. For example, a bottled oral supplement administered under medical supervision is a medical food, but it becomes a special dietary use food when it is sold to retail customers. Examples of special dietary use foods include gluten-free foods, lactose-free dairy products, and formulas and shakes that promote weight loss.

Popular Diets

The concept of functional foods represents initiatives aimed at addressing health problems. Certain diet plans take this concept one step further, by striving to prevent or treat specific conditions. For example, it is widely understood that people with diabetes need to follow a particular diet. Although some of these diet plans may be nutritionally sound, use caution because some diets may be fads or be so extreme that they can potentially cause health problems.

Before experimenting with a diet, discuss your plans with your doctor or a registered dietitian. Throughout this section, we will discuss some of the more popular diets. Some fall under the category of fad diets, while others are backed by scientific evidence. Those that fall into the latter category provide a good foundation to build a solid regimen for optimal health.

The DASH Diet

The Dietary Approaches to Stop Hypertension, or DASH diet, focuses on reducing sodium intake to either 2,300 milligrams per day (as recommended by the Dietary Guidelines for Americans) or 1,500 milligrams per day for certain populations. The DASH diet is an evidence-based eating plan that can help reduce high blood pressure. This plan may also decrease the risk of heart attack, stroke, diabetes, osteoporosis, and certain cancers.^[3]

DASH tips to lower sodium include:

• Using spices instead of salt to add flavor
• Reading sodium content on processed or canned food labels, and choosing low-sodium options
• Removing some sodium from canned foods (such as beans) by rinsing the product before consumption
• Avoiding salt when cooking

DASH dieters are recommended to consume a variety of whole grains and high-fiber fruits and vegetables, and moderate amounts of low-fat dairy products, lean meats, and heart-healthy fish. In addition, DASH limits the use of saturated fats to less than 7 percent of total calories and limits the consumption of sweets and alcohol. The DASH diet also calls for consuming less added sugar and drinking fewer sugar-sweetened drinks. It replaces red meat with fish and legumes and calls for increased calcium, magnesium, potassium, and fiber.^[4]

The Gluten-Free Diet

The gluten-free diet helps people whose bodies cannot tolerate gluten, a protein found in wheat, barley, and rye. One of the most important ways to treat this condition is to avoid problematic foods, which is not easy. Although following a gluten-free diet is challenging, it is prescribed for patients with gluten intolerance and celiac disease, an autoimmune disorder with a genetic link. People who have celiac disease cannot consume gluten products without damaging their intestinal lining. Eating a gluten-free diet means finding replacements for bread, cereal, pasta, and more.

It also means emphasizing fresh fruits, vegetables, and other foods without gluten. It is important to note that the gluten-free trend has become something of a fad even for those without a gluten intolerance. Celiac disease is a relatively rare condition found in only 1 percent of the population. A gluten-free diet should be followed only with a physician or dietitian recommendation.

Low-Carb Diets

Low-carb diets limit foods high in carbohydrates—such as grains, sugary foods, and sometimes fruit or starchy vegetables—to promote weight loss and improve metabolic health. Historically popular low-carb diets included the Atkins Diet and the South Beach Diet. Today, the most widely discussed version of this dietary approach is the ketogenic (keto) diet.

Low-carb diets are based on that idea that limiting carbs lowers blood glucose and insulin levels resulting in the body using stored fat for energy. In the keto diet, carbohydrates are restricted enough (usually 20-50 grams per day) to produce ketosis, a metabolic state in which the body primarily burns fat and produces ketones for energy.

While low-carb diets may lead to weight loss, improved blood sugar levels, and reduced triglycerides in the short term, longer-term studies show that weight loss from these diets is similar to other calorie-controlled diets after 1-2 years. ^[5]

The benefits of this kind of diet include emphasizing whole, unprocessed foods like vegetables, nuts, and lean proteins, and de-emphasizing refined carbohydrates such as white flour, white bread, and white sugar. Downsides include a higher intake of saturated fat, a reduced intake of fiber-rich foods like whole grains, fruits, and legumes, and a higher overall energy intake.

The Macrobiotic Diet

The macrobiotic diet is a plant-focused dietary pattern inspired by Japanese eating habits and elements of Eastern philosophy that draws on the concept of yin and yang, which represent opposing but complimentary forces. Yin foods are thought to be sweet, cooling, and passive, while yang foods are considered to be salty, warming, and energizing.

Whole grains make up about half of total calories, while vegetables like cabbage, kale, collards, broccoli, bok choy, celery, and mushrooms make up around 25-30 percent of the diet. Beans, soups, nuts, seeds, and fermented foods are also included, and some versions of the diet also allow for occasional fish or seafood. Certain foods are generally avoided such as red meat, dairy products, and highly processed foods.

Because of the emphasis on whole grains, vegetables, and minimally processed foods, this diet is naturally low in saturated fats and high in fiber, which can help to lower the risk of cardiovascular disease. Proponents of this diet also believe that it may protect against cancer. However, many nutritionists and healthcare providers express concerns, particularly if the diet is followed strictly. Extreme macrobiotic eating can be low in calories, protein, vitamin B12, iron, calcium, and vitamin D. Careful planning is recommended when following the macrobiotic diet. ^[6]

The Mediterranean Diet

The traditional Mediterranean diet incorporates many elements of the dietary choices of people living in countries bordering the Mediterranean Sea, like Greece and Italy. The Mediterranean diet focuses on minimally processed, nutrient dense foods. This diet pattern features vegetables, fruits, whole grains, beans and lentils, nuts, seeds, herbs, and olive oil. Fish and seafood are eaten regularly, and poultry, eggs, cheese, and yogurt are consumed in moderate amounts. Red and processed meats, refined grains, and highly processed foods are eaten less often. Moderate wine consumption with meals may also be included in this dietary pattern, although it’s optional and not recommended for everyone.

Decades of nutritional and epidemiological research has shown that people who follow the Mediterranean diet have some of the lowest rates of chronic disease and the highest rates of longevity among the populations of the world. Studies have shown that this dietary pattern helps to improve blood pressure, blood lipid levels, and blood sugar control, and may support a healthy weight when followed long-term.^[7][8]

The Raw Food Diet

The raw food diet is based on eating foods that are uncooked or only heated a little due to a belief that raw or minimally processed foods are healthier and more natural than cooked foods. This diet places emphasis on fruits, vegetables, nuts, seeds, sprouts, seaweed, and dehydrated foods. Some versions also include raw dairy, eggs, fish or meat. Instead of cooking, food preparation mostly involves peeling, chopping, blending, soaking, sprouting, juicing, straining, and dehydrating fruits and vegetables.

The positive aspects of this eating method include consuming foods that are high in fiber and nutrients, and low in calories, saturated fat, and added sugars. However, a strict raw food diet can be difficult to plan well and can end up being low in calories, protein, vitamin B12, vitamin D, calcium, iron, zinc, and iodine, especially when no animal foods are eaten.^[9] Not all foods are healthier uncooked, such as spinach and tomatoes. Cooking helps to eliminate potentially harmful microorganisms that can cause foodborne illnesses and makes some foods easier for the body to absorb. People who primarily eat raw foods should thoroughly clean all fruit and vegetables before eating them, and poultry, seafood, eggs and unpasteurized milk should be avoided or handled very carefully.^[10][11]

Vegetarian and Vegan Diets

Vegetarian and vegan diets have been followed for thousands of years for different reasons, including as part of a spiritual practice, to show respect for living things, for health reasons, or because of environmental concerns. For many people, being a vegetarian is a logical outgrowth of “thinking green.” A meat-based food system requires more energy, land, and water resources than a plant-based food system. This may suggest that the plant-based diet is more sustainable than the average meat-based diet. By avoiding animal flesh, some vegetarians hope to look after their own health and that of the planet at the same time. Broadly speaking, vegetarians eat beans, grains, and fruits and vegetables, and do not eat red meat, poultry, seafood, or any other animal flesh. Some vegetarians, known as lacto-vegetarians, will eat dairy products. Others, known as lacto-ovo-vegetarians, will include dairy products and eggs. A vegan diet is the most restrictive vegetarian diet—vegans do not eat dairy, eggs, or other animal products, and some do not eat honey.^[12]

Vegetarian diets have a number of benefits. Well-balanced and well-planned eating plans can lower the risk of a number of chronic conditions, including heart disease, diabetes, and obesity, and can help to promote sustainable agriculture. However, if a vegetarian does not vary his or her food choices, the diet may be insufficient in calcium, vitamin D, iron, iodine, zinc, vitamin B12, and omega-3 fatty acids. Also, if people who follow these diets do not plan out their meals, they may gravitate toward highly processed foods that rely heavily on refined grains and added sugars that offer fewer health benefits.^[13]

attributions

This section is an adaptation of “Comparing Diets” in Human Nutrition: 2020 Edition by University of Hawai‘i at Mānoa Food Science and Human Nutrition Program licensed under a Creative Commons Attribution 4.0 International License.