Whose healthier? [An analysis of different dietary practices]

Photo by Andersen Jensen on Unsplash

This post is not meant to condemn any dietary practice or strong-arm someone into choosing one or the other. This post is to simply explain the common benefits and pitfalls of each. Also, be aware that these diets are not suited for everyone some people can not follow some of these diets because of medical reasons.

Omnivores

Eat both plant-based food and food made from animals.

Pro- They have a larger variety and more food options, which allows them to have easy access to all of their nutritional needs (whether the individual chooses to eat food that fulfills all their nutritional needs is a different story).

Con- There are also more unhealthy options available compared to what is allowed in other diets, they often have a higher risk of heart problems and other health issues.

Vegetarians

They do not eat meat. They can eat plant-based food, processed food, and other animal products.

Pro- They have a reduced risk of heart issues, often helps manage weight, reduces harmful animal treatment, good for the environment, decreases the risk of diabetes,

Con- This diet can be low in fatty acids, b-12, and protein.

https://www.verywellfit.com/vegetarian-diet-pros-and-cons-4770717

Vegans

They do not eat any animal products. This includes all meats, eggs, milk, butter, cheese, honey, etc.

Pro- It might help manage weight, it lowers your risk of heart disease, diabetes, and high blood pressure, it reduces harmful animal treatment, and it is good for the environment

Con- This diet may have too low of an intake of protein, calcium, iron, b-12, vitamin d, and fatty acids.

https://nunm.edu/2019/04/plant-based-diets/

https://nunm.edu/2019/04/plant-based-diets/

Pescatarians

The only meat that pescatarians eat is fish. Besides meats, every other food is allowed.

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Pro-Improves heart health and lowers the risk of type 2 diabetes.

Con- There is a higher mercury intake which is okay for most people but not pregnant/nursing mothers and children.

https://www.medicalnewstoday.com/articles/323907#sustainability-and-animal-welfare

Keto (Ketogenic)

This diet is all about decreasing carbohydrates and increasing fat. This puts your body into a ketosis metabolic state which burns fat for energy instead of carbs.

This diet prohibits starches, grains, and high sugary foods (including sugary fruit). This diet contains lots of meats, nuts, and vegetables.

Pro- It can help control risk factors that go into health and epilepsy. It reduces insulin levels and can help manage weight.

Con- It can be hard to maintain, if not done correctly it can lead to not enough calories nor nutrients.

https://www.nm.org/healthbeat/healthy-tips/nutrition/pros-and-cons-of-ketogenic-diet

https://www.healthline.com/nutrition/ketogenic-diet-101#ketosis

Paleo

This diet is all about eating unprocessed whole foods such as seeds, nuts, fruits, vegetables, meat, and eggs. It prohibits foods processed through farming or factory procedures such as dairy products, grains, cereals, alcohol, coffee, and processed foods. If you know your history a good rule of thumb is that while on this diet is that you can eat anything that was around during the Paleolithic period.

Pro- Due to limited food choices many people lose weight on this diet. People following this diet eat fewer preservatives and chemicals, they feel fuller due to higher protein intake, and this diet has anti-inflammatory properties.

Con- there aren't many food options, it can be expensive, you may not get enough calcium or fiber, if you are an athlete it is hard to get enough carbs on this diet, it is hard for vegetarians due to the amount of meat allowed and the exclusion of beans.

https://share.upmc.com/2016/04/pros-cons-paleo-diet/

Mediterranean

This diet follows what the people in countries near the Mediterranian sea eat. It encourages lots of fruits, vegetables, whole grains, and healthy fats. A weekly intake of fish, poultry beans, and eggs. Following with a limited intake of meat meats and dairy.

Pro- promotes a healthy heart, decreases the risk of diabetes, stroke, obesity, high cholesterol, and high blood pressure, reduces intake of inflammatory markers, may help some lose weight, because there is less meat it is healthier for the environment.

Con- may not get enough calcium or vitamin d, may be more expensive, and take more time to prep meals.

https://www.verywellfit.com/the-mediterranean-diet-pros-and-cons-4685664

https://www.mayoclinic.org/mediterranean-diet/art-20047801