Alkaline Diet
The alkaline diet is based on the concept that your blood’s pH levels (which measure how acidic or basic your blood is) are associated with various health issues. To maintain optimal pH levels in the body, eating more fruits, vegetables and nuts to lower acid load while cutting back on meat consumption as well as processed food items, sugary drinks, caffeine or alcohol may help.
Advocates of an alkaline diet contend that high acid levels contribute to cancer and other diseases while lower acidity prevents them. Their claim is supported by studies showing cancer cells’ propensity for growing in acidic environments – however these experiments were usually performed on petri dishes instead of live subjects.
Alkaline diets advocate consuming more plant-based foods and less animal proteins. This may benefit those living with chronic kidney disease who need to limit protein consumption to avoid excess acidity in their bloodstream, although a strict alkaline diet could prove hard to adhere to and could eventually result in deficiencies of protein, calcium, iron and zinc over time.
Japanese Diet
A traditional Japanese diet emphasizes whole-food options like rice, fish, vegetables and legumes while restricting fats, salt and sugar intake.
Diets following this approach typically consist of foods such as steamed and simmered vegetables, green tea, rice or soba noodles in hot broths, protein rich fish and seafood dishes as well as seaweed for optimal health benefits. While such diets provide vital energy and nutrients needed for optimal wellbeing, it is important to avoid overindulgence of foods like sashimi, tempura and sweetened desserts which could cause imbalance.
Japanese culture has long been known to promote long, healthy lives, and research suggests that their food habits may play a part in this. A recent study conducted on participants who follow the “washoku” diet (recently recognized by UNESCO) had lower rates of cerebrovascular disease compared to those who do not – attributing it to being packed full of folic acid, potassium, unsaturated fats and polyphenols – making their lifestyle even healthier than its Western counterpart.
Low-Fat Diet
A low-fat diet typically limits fat to 30% or fewer of total calorie consumption. People who follow such eating plans typically opt for healthier fat sources like olive and canola oils over saturated or trans fats found in processed food that have been associated with increased risks for heart disease. Foods on this diet tend to naturally be low in fat content while providing satisfying levels of satiety and nutrition.
This diet emphasizes lean cuts of meat, egg whites, beans, vegetables and nonfat dairy products as well as whole fruits for consumption. No foods are off limits and this diet can easily be adhered to using grocery store produce sections as well as fat-free condiments or cooking techniques like baking or roasting. Incorporating healthy fats like fish oil, avocado, nuts and seeds will have positive results for weight management and health in general.
