Ketogenic and paleo diets may be trendy, but they won’t do your heart any favors. An analysis of diets by the American Heart Association gave low marks to some of the most popular diets for straying from heart-healthy eating guidelines.
The authors said one of the purposes of their report was to counter widespread misinformation about nutrition promoted by diet books, blogs and people on TikTok, Instagram and Twitter — where posts promoting keto and paleo eating plans have surged in recent years.
The group recommends limiting foods that are salty, sugary, highly processed or made with white flour and other refined grains. These include things like soft drinks, white bread, white pasta, cookies, cakes, pastries and processed meats such as hot dogs, sausages and cold cuts. The report noted that the Atkins and keto diets have some beneficial features: They restrict sugar and refined grains, for example, and they encourage the consumption of non-starchy vegetables like broccoli, asparagus, leafy greens, and cauliflower. But they generally require limiting a lot of “healthy” carbs that align with the heart association’s dietary principles, like beans, whole grains, starchy veggies, and many fruits.
The diets have also been criticized for what is often interpreted as an all-you-can-eat stance toward red meat, from steaks and burgers to bacon and processed deli meats. The DASH diet and three others with high scores were grouped into what the heart association called Tier 1. The others in the Tier 1 group included the pescatarian diet , the Mediterranean diet and the vegetarian diet .some common denominators — promoting fresh produce, whole grains, beans and other plants and whole foods. The pescatarian diet is similar to the vegetarian diet, but it allows seafood.
The report included two other tiers of dietary patterns. Vegan and low-fat diets were grouped into the second tier because they encourage eating fiber-rich plants, fruits and veggies while limiting sugary foods and alcohol. But the report noted that they are quite restrictive and can be difficult for many people to follow. The vegan diet, in particular, can increase the risk of developing a vitamin B12 deficiency and other problems.
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