Paleo? Keto? Blood type diet? It seems like every week, a different popular diet trend emerges. As a dietitian, I receive many questions from program participants, family, and friends about how I feel about the newest diet fad. Luckily, there are two questions that many dietitians and I ask to determine if a diet is based in science and therefore recommended.
- Where does the diet stand on allowing or limiting these super foods?
- Fruits and vegetables
- Nuts and seeds
- Whole grains
- Plant-based oils, primary olive oil
- Legumes, including beans, peas, lentils, and split peas
- Where does the diet stand on allowing or limiting these unhealthy food items?
- Red meat
- Saturated fat
- Highly processed foods
I have analyzed eight popular diets through the lens of these two questions and listed the PROS, CONS, and whether I would RECOMMEND this diet in the table below. In November 2021, I have reviewed my 2018 analysis and updated my recommendations to reflect the recent research. *The only recommendation that has changed is for Intermittent Fasting, which I am changing from “No” to “May be beneficial for some to reduce nighttime snacking.”
2Blood Type Diet: https://www.webmd.com/diet/a-z/blood-type-diet
4Intermittent Fasting: Journal of Nutritional Science, 7, E22. doi:10.1017/jns.2018.13
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