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Changing Trends in Diet

As times are changing, so is our lifestyle.  With modernization, unhealthy eating and sedentary lifestyles, people are falling prey to lifestyle diseases such as diabetes, cancer, cholesterol issues and obesity. Many people today are experimenting with their diets to improve their health parameters and stay fit and healthy.

Here is reviewing some of the newer diets which are gaining popularity today.

Vegan Diet

Many people including celebrities have taken up Veganism as way of life. Celebrities who swear by the vegan diet include Bill Clinton, Sonam Kapoor, Aamir Khan to name a few. A vegan diet is a pure vegetarian diet with exclusion of any animal products such as eggs, milk, milk products and honey. They also refrain from using animal byproducts such as leather, fur, silk, wool, cosmetics, and soaps derived from animal products.Vegans only eat food from plants such as vegetables, cereals, pulses, soybean, nuts and fruits.The vegan diet has known to show improvements in weight, blood sugars and blood cholesterol levels.

It is a well-balanced diet and you should be able to get most of the nutrients you need from eating a varied and balanced vegan diet. If you plan to go vegan, we recommend you review your diet with a nutritionist to make sure you dont miss out on essential nutrients, such as calcium, iron and vitamin B12.

GLUTEN-FREE DIET

This diet is gaining a lot of prominence today with many people excluding gluten from the diet either for weight loss or due to a food intolerance report which shows they are allergic to gluten.

A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat and wheat products like maida, rawa, daliya, biscuits, bread, pasta, soya sauce,barley, rye, spelt and triticale (a cross between wheat and rye).

 

The gluten-free diet is a treatment for celiac disease. Gluten causes inflammation in the small intestines of people with celiac disease. Eating a gluten-free diet helps people with celiac disease control their signs and symptoms and prevent complications.

 

Switching to a gluten-free diet is a big change and, like anything new, it takes some time getting used to it. You may initially feel deprived by the diet's restrictions. However we have so many options to choose from when we go gluten free.

Amaranth, arrowroot, buckwheat, corn, ragi, jowar, bajra, quinoa, rice,banana flour, soya tapioca, oats (processed in a gluten free plant) are all gluten free and can be consumed.

It is important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives.

 

The food industry is booming with gluten free products, right from the bread to the pasta to the biscuits to the flour. Many specialty grocery stores sell gluten-free foods.

 

People who follow a gluten-free diet may have low levels of certain vitamins and nutrients such as iron, calcium, fiber, folate and B Vitamins. Many grains are enriched with vitamins. Avoiding grains with a gluten-free diet may mean eating fewer of these enriched products.

 

If you're just starting with a gluten-free diet, it is a good idea to consult a dietitian who can answer your questions and offer advice about how to avoid gluten while still eating a healthy, balanced diet.

 

PALEO DIET

 

The Paleo Diet also known as the stoneage diet/caveman diet is an effort to eat like we used to back in the day. It includes foods presumed to have been eaten by early humans, consisting chiefly of meat, fish, vegetables, and fruit and excluding dairy or grains/cereal products and processed food.

 

Many people who follow the Paleo diet believe it is the healthiest way you can eat because it is the only nutritional approach that works with your genetics to help you stay lean, strong and energetic. Research indicates it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.

 

A healthy paleo dietincludes lean proteins like lean chicken, egg and fish, fiber and antioxidant rich fruits and vegetables, healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat.

 

For most people, paleo diet works well to improve blood lipids, weight loss, and overall health and reduced autoimmunity.  Focus should be on including the right foods to meet the macro and micronutrient requirements.

MACROBIOTIC DIET

A macrobiotic diet isn't just about a weight loss diet .It is about achieving balance in your life. It promises a healthier, more holistic long-term lifestyle forpeople that encompasses mental outlook as well as food choices. People who follow a macrobiotic diet are encouraged to eat regularly, chew their food extremely well, listen to their bodies, stay active, and maintain a positive mental outlook.

Whole grains, vegetables, fruits and beans are the mainstays of the diet. Since it is a plant-based, low-fat, high-fiber diet, it has shown to lower the risk ofheart disease and cancer.About 40% to 60% percent of your daily diet should be organically grown whole grains, like brown rice, barley, ragi, jowar, bajra, oats and corn. Locally grown vegetables make up 20%-30% of your daily total. 5% to 10% is reserved for beans .You can also have fresh fish and seafood, locally grown fruit, and nuts several times a week.  

When following a macrobiotic diet, one is discouraged from eating dairy, eggs, poultry, processed foods, refined sugars, and meats, and fruit juice.

 

Chewing each mouthful of food at least 50 times is standard macrobiotic practice. So is pausing to express gratitude for your food before you eat it. This plan also recommends that you eat two to three times a day and stop before you're full.

 

A nutritionist can help guide you on foods to include in a macrobiotic diet.

The Mediterranean Diet

The Mediterranean dietis a very popular diet and besides being a successful weight loss diet in clinical tests, it has also shown to lower the risk of heart disease, cancer,  type 2 diabetes,Hypertension, high cholesterol levels, alzheimer’s disease and parkinson’s disease.

 

It is about finding depth in simple, fresh foods, while staying healthy and fit in the most natural way possible. It is based on the traditional eating habits of the poor coastal regions of Southern Italy, Crete, and Greece.

 

The essential elements of the diet are lots of vegetables and pulses, fresh fruit every day , olive oil as the principal source of fat, dairy products, mostly as curd and cheese, fish and poultry in moderate amounts, Very little red meat, o-4 eggs a week and red wine in moderate amounts

 

  Typically the Mediterranean diet includes primarily whole-grain and unprocessed carbohydrates that have very few unhealthy trans-fats. Nuts are a big part of a typical    Mediterranean diet, and while nuts are high in fat and calories, they are very low in unhealthy saturated fats and high in healthy, polyunsaturated fats. 

  These diets are well balanced diets and if done under a supervision of a qualified registered nutritionist can bring immense benefits to health.

  Eat Well, Stay Healthy!