Diets That Fight Diseases

it: Anna Chelnokova | Dreamstime
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.
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.