Comparing popular “diets” for weight-loss and health

Have you wondered what the better diet is? How the popular Keto diet compares to the Mediterranean diet? Over the last several years, many people have sworn by the Keto diet for weight loss. But there are other health factors to also consider when choosing how you eat. For example, will your diet help prevent heart disease, diabetes, stroke, and cancer? Will your diet provide your body and brain with important nutrients? Will you be able to follow your diet long-term?

First, let’s define “diet” (which is temporary) vs. “eating lifestyle” (which is a longterm way of living). If a temporary diet is a thing you “go on to”, then that suggests that you will eventually go off it. At that point, then what will you do? How will you eat? Will you go back to how you used to eat and put back on the weight you may have lost? Off and on dieting can lead to your weight yoyoing up and down repeatedly, which is not healthy.

You’re better off developing a long-term eating lifestyle, which is a way of eating that you both enjoy and that is healthy for you. It’s a lifestyle rather than a temporary diet. And it doesn’t mean you need to eat perfectly healthy all the time. While a healthy eating lifestyle focuses on eating healthy foods, of course there is always the allowed treat here and there.

Dr. Christopher Gardner, a nutrition researcher at Stanford University, conducted a recent study comparing the ultra-low-carb high-fat Keto diet and the low-carb moderately-high-fat plant-based Mediterranean diet on weight loss and several other health factors. While the Keto diet drastically restricts carbohydrates and focuses on a diet high in fat, the Mediterranean diet emphasizes including vegetables, fruits, whole grains, olive oil, and fish.

This study found that both diets worked well for weight loss and controlling blood glucose levels, which are two factors important for people with or at risk for Type 2 diabetes. Ultimately though, the Keto diet fell short of the Mediterranean diet. The Keto diet provided less fiber and vital nutrients, did not provide additional health benefits, and was harder to stick with because of it being so restrictive. Plus, it’s really not good for the overall health of your body to wipe out entire food groups!

So, after reading the results of this fantastic study, what are the take home messages?

1. Your heart health is as important as weight loss. As is prevention of stroke, diabetes, cancers, and other chronic diseases. It’s more important to view how and what you eat as a long-term and balanced way of life to live healthier in general, rather than just a temporary diet.

2. Getting plenty of nutrients and fiber from a variety of foods is very important to include in your eating lifestyle. There is no reason to entirely cut out heart-healthy quality carbohydrate foods. Include in what you eat low-fat and healthy options that include plenty of vegetables and fruit, healthy proteins such as legumes, healthy fats, fiber, and fish. And yes, include healthy wholegrain carbohydrates.

3. Cut back on overly processed foods and drinks that are full of added sugar.

4. Finally, what you enjoy (your taste) is important. It is still possible to enjoy less healthy food items sparingly and as special treats rather than regularly during meals. Balance is important for maintenance and longevity.

Bon Appetit! Try eating foods that are both tasty and that support lifelong health. Please though, discuss with your physician before starting a new diet or eating lifestyle. Each person is unique and has unique medical and nutritional needs.

For more resources, including helpful tips on eating healthy, go to https://livinghealthy.hawaii.gov/eat-healthy/. You can download the FREE Keiki Can Cook recipe book full of recipes kids will love. If you’re interested in reading more about Dr. Gardner’s study, you can do so here: https://med. stanford.edu/news/all-news/2022/070/keto-mediterranean-diet-diabetes.html.