Written by Melinda Charlet
Dear Dietician,
Lately, I have heard about a lot of different kinds of diets that people are following: Gluten-free, Paleo, low-carb, low-glycemic, vegan, and juicing, just to name a few. All of these options are very confusing and it feels like there are new diets to add to the list all the time. How do I know which diet is the best for me?
Sincerely,
Nutritionally Confused
Dear Nutritionally Confused,
There are always new diets being promoted, some new and some just recycled under a different name. All diets have advocates (many of them paid endorsers) that will tell you that their “diet of choice” is the best kind of diet for everyone. However, here is the reality that is never discussed: Every body is different, and every person has their own unique nutritional requirements. As such, it is important to do your research to find out what each of the different diets entails before you decide which one is safe and right for you.
Let’s take a look at the pros and cons of several of the current diet trends to give you an idea of how to do this.
Gluten-free
This diet was originally designed for people with celiac disease or gluten intolerance. It eliminates all foods that contain wheat, barley, or rye. Some people that don’t have celiac disease have started following this diet because they have found that it helps them lose weight.
The positive side of this diet is that it includes lots of whole foods, such as fruits, vegetables, beans, healthy fats, and seeds. The negative aspects of this diet are that sometimes, packaged foods that claim to be gluten-free are not necessarily healthy for you. They may contain more sugar and fat than similar products that aren’t gluten-free (and can also be pricey).
Also, limiting whole grains that contain gluten may make it difficult to get all of the nutrients that these foods contain, such as B vitamins and fiber. So, unless you are sensitive to gluten, you don’t necessarily need to follow a gluten-free diet.
Paleo
The Paleo diet is based on how our Paleolithic ancestors consumed food. It includes fresh fruits and vegetables, seafood, grass-fed meats, eggs, nuts, seeds and healthy fats. It discourages processed foods, beans, potatoes, dairy, and whole grains. The pros of the Paleo diet are that it tends to be low in sodium and limits processed foods. The cons of following the Paleo diet are that it limits carbs, which are a good source of energy. And by eliminating food groups such as dairy and grains, it can be hard to get the right amount of some nutrients you need, such as calcium and vitamin D.
It should be noted that the higher amount of protein can be harmful for some people with medical conditions such as kidney disease. The cavemen probably only ate that way because they didn’t have any other options. We do have other options, so this might not be the best one for us.
Juicing
Some people use juicing as a cleanse or as a regular part of their diet. Juicing involves placing fruits and vegetables in a special juicing machine that removes all of the skins, seeds, and rinds. The good aspect of juicing is that it can help you get more fruits and vegetables in your diet than you otherwise would. The bad aspect of juicing is that it removes or breaks down the fiber that you would get by just eating the whole fruits or vegetables. It can also contain a lot of calories and carbohydrates. You might get a lot of nutrients this way, but you might be getting more than you need of some things and not enough of others.
Low-glycemic
The low-glycemic diet is a system of eating that ranks different carbohydrate-containing foods according to how they affect your blood sugar level. The foods are divided into three different groups: Low, medium, and high. The good part of eating mostly low-glycemic foods is that they do not cause a big spike in your glucose, and therefore, your insulin levels. This can help with weight loss. The bad part of trying to eat low-glycemic is that it is not an exact science, and can be somewhat confusing. Many factors affect the glycemic index of foods, such as preparation method, what else is eaten with the food, ripeness, and how fast you digest the food. Trying to figure out the glycemic index of every single food you eat can be time-consuming and complicated.
After completing the research, you still might be scratching your head about which of these ways of eating is best. As you can see, these trendy diets all have some negative aspects. Maybe a better idea would be to take the positive parts of any or all of these diets and incorporate them into a food plan that is unique to you.
For example, you could take the whole foods part of the gluten-free diet, the healthy sources of protein from the Paleo diet, the fruits and vegetables from the juicing diet, the good carbs from the low-glycemic diet, and create your own diet trend, “the gluten-containing, kind-of-Paleo, un-juiced, good carb diet,” which pretty much boils down to what we dieticians refer to as a “healthy” diet. Buck the trends.
If you still feel like you need help deciding which foods should be in your diet, you can always consult a registered dietician for an individualized nutrition consultation. And if you have any specific allergies, medical conditions, or health problems, always consult your physician before making changes to your diet.
Hopefully, you are a little less nutritionally confused than you were before.
Healthy wishes!
Melinda Charlet is a registered and licensed dietician who lives in St. George. She has a bachelor’s degree in medical dietetics, and works throughout Southern Utah and Nevada helping patients and clients achieve proper nutrition for their individual needs. She also runs her own weight-loss clinic and likes to create healthier versions of recipes in her free time. Send her your questions at [email protected].
