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Intro While dieting is often thought of as a way to lose weight, the pursuit of a svelte body isn't the main goal of all diets. Some are simple modifications aimed at improving blood pressure and better overall health. Here are five diets that can help fend off diseases and make you healthier. Low-glycemic index diet The glycemic index diet is based on the idea that carbohydrates that can lead to a rapid increase in blood sugar levels should be avoided. The diet focuses on consuming the "right" carbohydrates to keep your blood sugar balanced. Foods that are emphasized include low-glycemic index breads such as pumpernickel and rye, large flake oatmeal, oat bran, pasta, parboiled rice, quinoa, beans, peas, lentils and nuts. People are also encouraged to eat plenty of fruits and vegetables, and few potatoes. Although a diet of low-glycemic index foods is the basis of weight loss plans such as Nutrisystem and the Zone diet, the diet has a more significant impact on patients with Type 2 diabetes, or prediabetes. Not only can the diet help control blood sugar levels and reduce overall diabetes risk, it can also increase high-density lipoprotein (the "good" cholesterol) and reduce overall cardiovascular risks. In a randomized clinical trial published in the Journal of the American Medical Association in 2008 in which 210 people followed the diet for six months, the diet was shown to be more effective at controlling blood sugar levels than a high-cereal fiber diet consisting of "brown" carbohydrates such as whole grain breads, whole grain breakfast cereals, brown rice, potatoes with skins and whole wheat bread. Vegetarian diet Though a vegetarian diet may be adopted for cultural, religious or ecological reasons, a primarily plant-based diet also brings health benefits. According to the American Heart Association, studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease, high blood pressure and diabetes. Most vegetarian diets, even ones that include eggs and dairy products, often have less saturated fat and cholesterol and more complex carbohydrates, dietary fiber, magnesium, folic acid, vitamin C and E and carotenoids than diets that include meat. Concerns that a vegetarian diet lacks protein and essential vitamins can be addressed though careful meal planning and a balanced diet, according to the National Institutes of Health. DASH diet "DASH," which stands for "dietary approaches to stop hypertension," is a diet promoted by the National Heart Lung and Blood Institute as a way to lower blood pressure. Much of the eating plan is rather intuitive it stresses a balanced meal rich in fruits, vegetables, fat-free or low-fat dairy products, whole grains, fish, poultry, beans, seeds and nuts. It also contains less sodium, sugar, fats and red meats than the typical American diet. There are no special recipes; however, the daily caloric intake and the number of allowable servings should correspond to a person's age and level of physical activity. The blood pressure reduction can happen quickly, as early as two weeks into the diet. A recent randomized study by Duke University researchers in 2010 involving 144 overweight, unmedicated patients showed that the diet alone could reduce systolic blood pressure (the top blood pressure number) by 11 points and diastolic blood pressure by 7 points. And the DASH diet, in combination with exercise, can reduce systolic blood pressure by 16 points and diastolic blood pressure by 10 points, the study showed. The same study also shows that, aside from lowering blood pressure, the DASH diet, combined with exercise and weight loss, can offer significant improvements in insulin sensitivity for overweight and obese individuals. Another 2010 study by Johns Hopkins University researchers showed that the diet can also trim the estimated 10-year coronary heart disease risk by 18 percent for individuals with prehypertension or stage-1 hypertension. Low-gluten diet or gluten-free diet Gluten is a type of protein found in grains like wheat, barley and rye. Diets that limit or eliminate gluten are often prescribed to patients with celiac disease, in which the immune system responds to gluten by irritating and damaging the small intestine. This prevents the body from absorbing such important nutrients as vitamins, calcium, protein, carbohydrates and fats. Aside from avoiding wheat, barley and rye, people who follow a gluten-free diet will also have to omit many breads, pastas, cereals and processed foods from their diet. Although there are anecdotal claims that a gluten-free diet can lead to behavioral improvements for people with autism, so far there is no evidence-based research that supports these claims. A 2010 consensus report published in the journal Pediatrics by Harvard Medical School researchers explained that while gastrointestinal disorders and associated symptoms are reported in autistic individuals, a link between autism and gluten in the diet has not been established. While more research is on the way, currently there are no studies showing that a gluten-free diet affects any health conditions other than celiac disease. Ketogenic diet The Ketogenic diet is not for everybody. In fact, this highly specialized and carefully balanced diet is meant for people with epilepsy (especially children) whose seizures have not responded to medicines. Those on the diet adhere to a very specific ratio of fat, carbohydrate and protein: around 80 percent fat, 15 percent protein and 5 percent carbohydrate. Meal plans are patient-tailored and can include heavy cream, bacon, eggs, tuna, shrimp, vegetables, mayonnaise, sausages and other high-fat and low-carbohydrate foods. Patients should not eat starchy vegetables and fruits, breads, pasta or sources of simple sugars (even toothpaste might have some sugar in it). Side effects, according to the Mayo Clinic, include constipation, dehydration, lack of energy and hunger. The diet, though unconventional, is effective at controlling epilepsy. One clinical trial published in The Lancet in 2008 showed that children on the ketogenic diet reduced the number of seizures they suffered by more than a third, compared with children not on the diet. On top of that, 28 out of 54 children on the diet suffered 50 percent fewer seizures, and five children had better than 90 percent seizure reduction after staying on the diet for three months, the study showed. However, the diet's strictness, unpalatability and side effects can make it difficult to adhere to. Follow MyHealthNewsDaily on Twitter @ MyHealth_MHND .
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5 tipova prehrane koji štite od bolesti I dok dijeta uglavnom služi kako bi se izgubila prekomjerna težina, lijepo tijelo nije glavni cilj svih tipova prehrane Neke su dijete modificirane kako bi se poboljšao krvni tlak i cjelokupno zdravlje. Pogledajte 5 tipova dijeta koje vam mogu pomoći da smanjite rizik od bolesti i osjećate se bolje. Dijeta niskog glikemijskog indeksa Ova dijeta bazirana je na ideji kako bi se trebalo izbjegavati ugljikohidrate koji vode do brzog podizanja razine šećera u krvi. Fokusira se na konzumiranje "sporih" ugljikohidrata koji nivo šećera u krvi drži izbalansiranim. Hrana koja je poželjna uključuje onu niskog glikemijskog indeksa, poput integralnog kruha, zobenih pahuljica, tjestenine, graha, graška, leće i orašastih plodova. Voće i povrće je također dobrodošlo. Premda je prehrana bazirana na hrani s niskim glikemijskim indeksom osnova nekih drugih dijeta poput Zone, ova dijeta ima značajan utjecaj na pacijente s tip 2 dijabetesom ili pred-dijabetesom. Ne samo da može pomoći kontroli šećera u krvi, te reducirati rizik od dijabetesa, već može i povećati nivo lipoproteina (dobrog kolesterola), te reducirati rizik od kardiovaskularnih bolesti. Vegetarijanska dijeta Premda se vegetarijanska prehrana može primjenjivati iz kulturoloških, religioznih i ekoloških razloga, primarna svrha jest zdravstvena dobrobit. Studije su pokazale da vegetarijanci imaju niži rizik od pretilosti, koronarne srčane bolesti, visokog krvnog tlaka te dijabetesa. Većina tipova vegetarijanske prehrane, pa i one koje uključuju jaja i mliječne proizvode, često sadrže manje zasićenih masnih kiselina i kolesterola, te više kompleksnih ugljikohidrata, vlakana, magnezija, folne kiseline, vitamina C i E, te karotenoida u odnosu na prehranu koja sadrži meso. DASH dijeta DASH je američka skraćenica za "dijetalni pristup za prevenciju hipertenzija", a cilj ove dijete je snižavanje krvnog tlaka. Američka je studija, naime, prva dokazala da povećano konzumiranje voća i povrća već nakon 8 tjedana, u prosjeku, smanjuje sistolički tlak za 2,8 mmHg, a dijastolički za 1,1 mmHg, u usporedbi s kontrolnom skupinom. Na temelju toga nastao je vrlo jednostavan način prehrane, koji ne zahtijeva velike promjene i velika odricanja, a dokazano je djelotvoran. U čemu je tajna DASH-a? Znanstvenici su zaključili da su vlakna, kalcij, kalij i magnezij, kojih u ovoj prehrani ima u izobilju, uzrok sniženju visokog krvnog tlaka. Napravljena je i dodatna studija, DASH - Sodium study, u kojoj se ispitivao utjecaj natrija na krvni tlak. Nalazi su pokazali da smanjenje unosa natrija dovodi do snižavanja tlaka, posebno kad se prehrana s malo natrija (manje soli) kombinira s DASH programom. Dijeta sa sniženim unosom glutena Gluten je vrsta proteina koja se nalazi u žitaricama poput pšenice, ječma i raži. Dijete koje ograničuju ili potpuno izbacuju unos glutena namijenjene su pacijentima koji boluju od celijaklije. Radi se o bolesti tijekom koje imunološki sustav reagira na gluten te može dovesti do problema i oštećenja tankog crijeva. To pak spriječava tijelo da apsorbira hranjive tvari poput vitamina, kalcija, proteina, ugljikohidrata i masti. Osim izbjegavanja žitarica, ljudi koji slijede ovu dijetu također moraju izbjegavati mnoge vrste kruha i prerađene hrane. Ketogena dijeta Ova dijeta nije za svakoga. U stvari, ova visoko specijalizirana i pažljivo balansirana dijeta namijenjena je ljudima koji pate od epilepsije (posebice djeci), a čije stanje lijekovi ne mogu ublažiti. Oni koji primjenjuju dijetu održavaju specifičan omjer masti, ugljikohidrata i proteina: oko 80 posto masti, 15 posto proteina i 5 posto ugljikohidrata. Prehrana uključuje slaninu, jaja, tunu, povrće, majonezu i ostalu hranu s više masti, a manje ugljikohidrata. Pacijenti ne bi trebali jesti hranu bogatu škrobom poput voća i povrća, kruha, tjestenine i izvora jednostavnih šećera. Nuspojave mogu uključivati zatvor, dehidraciju, nedostatak energije i glad. Dijeta, unatoč tome što je neobična, je efektivan način kontrole epilepsije. Jedna klinička studija pokazala je da su djeca na ketogenoj dijeti reducirala broj epileptičnih napadaja za trećinu, u odnosu na onu koja dijetu nisu primjenjivala.