This study says it is the healthiest regime in the world

deleciousfood | March 22, 2025 | Diet | No Comments

What is the healthiest diet that we can eat? A study claims to have finally found the answer.

It is not such an easy task, since there are so many diets in force. There is a good chance that you know someone who has adopted a keto, paleo, pescatarian or vegan diet in recent years – if it was not yourself.

But a 2023 study examined how healthy six of the most common diets have compared the way they affect the body, but also the environment. The researchers used data from a statistical survey by the National Health and Nutrition Examination Survey (Nhanes). In the study, 16,800 adults were questioned about their diet between 2005 and 2010. If participants could not be clearly assigned to a type of diet, they were excluded. The researchers were able to categorize the remaining results in six of the most common diets, from the vegans to the pescatarian to the omnivores.

The most common diets, according to the study

The study examined six common regimes that emerged from the investigation. It was:

Vegan: Plants follow a diet exclusively based on plants and avoid animal products.
Vegetarian: Vegetarians do not eat meat or fish, but eat animal products such as milk and eggs.
Pescarine: Pescatarians eat fish, seafood and other animal products such as eggs and milk, but no meat.
Paleo: This diet is based on the stone age, before humans become sedentary. Meat, eggs and nuts are on the menu.
Keto: In the ketogenic diet, more than 80% of calories come from healthy fats and food almost eliminates carbohydrates.
Omnivorous regimes: This is how the study has classified all other regimes, which more or less include all food groups.

How researchers evaluated individual diets

To determine which diet is the healthiest – both for you and the planet – scientists have evaluated food information according to the quality and the climate footprint. In terms of quality, or the health of the diet, points have been awarded for certain food groups. The higher the scoring, the closer the diet is close to the recommendations for a healthy diet in general. The average greenhouse gas emissions of each diet were also taken into account.

And the healthiest diet is …

The diet with the highest score in terms of health and environmental impact is the pescatarian diet. This is also in accordance with other studies that have shown that people who eat fish regularly live on average. This is mainly due to omega-3 fatty acids contains, which can help reduce your blood pressure and therefore reduce the risk of cardiovascular disease and blood clots.

The pescatarian diet was closely followed by vegetarian and vegan diets, emphasizing plant -based foods, while the lowest scores went to Paleo and Ceto diets. These results generally comply with Food guidelines for Americans, Who recommends prioritize fruits, vegetables, whole grains, dairy products and lean proteins such as seafood, poultry, eggs, legumes, nuts, seeds and soy products.

In terms of carbon footprint, the vegan diet obtained the best followed by the vegetarian diet. The Paleo and Keto diets, heavy with meat, succeeded in the worst.

The advantages of a pescatarian diet

Do you want to become a pescatarian now? We asked Tamar Samuels, MS, RD and the co -founder of Culina Health, on some of the advantages of the diet.

“A well -planned pescatarian diet offers many health benefits, mainly due to the nutritional value of fish and the inclusion of plant -based foods,” said the expert. “Fish is an excellent source of high quality protein, providing essential amino acids necessary for muscle maintenance, immune function and overall health.”

The fish is rich in omega-3 in fatty acids. “One of the most significant advantages of fish consumption is its rich omega-3 fatty acid content, in particular EPA (Eicosatetraenoic acid) and DHA (Docosahexaénoic acid),” explains Samuels. “These essential fats play a crucial role in heart health by reducing inflammation, reducing triglycerides and supporting healthy blood pressure levels. Omega-3s are also vital for brain function, contributing to cognitive health, by reducing the risk of neurodegenerative diseases and supporting mental well-being. In addition, the DHA is essential for the development of the fetal brain during pregnancy, the consumption of fish in particular.
A lower risk of cardiovascular disease and better long -term health. “Pescatarians tend to have a more favorable cardiovascular risk profile, in particular levels of BIM, cholesterol and lower hypertension compared to omnivores,” explains Samuels. “This diet is also linked to lower DNA damage than vegetarian regimes, which can contribute to better long -term health results.”
Better eye health over time. “Regular consumption of fish in a pescatarian diet is associated with a reduced risk of visual impairment, such as age -related macular degeneration,” adds Samuels.

Risks of the Pescatarian regime

For all its many advantages, Samuels recommends being aware that you can always get all the nutrients you need before adopting a Pescatarian diet because there are risks involved. Talk to a doctor about your food requirements if you have questions or concerns.

“Without meticulous planning, pescatarian diets can cause shortcomings in nutrients like iron, especially in women of childbearing age,” said the expert. “A well -planned pescatarian diet offers many health benefits, but several key considerations should be kept in mind to ensure optimal nutrition and minimize potential risks.” Some of them are:

Nutritious balance. “An important factor is the balance of nutrients – while fish provide high quality proteins and essential omega -3 fatty acids, a pescatarian diet should also include a variety of plant -based foods, such as legumes, whole grains, nuts and seeds, to ensure adequate fibers, vitamins and minerals.”
Mercury exposure. “Another critical factor is exposure to mercury, because some fish contain high levels of mercury, which can be harmful, especially for pregnant women and young children,” explains Samuels. “To reduce the risks, it is advisable to prioritize the seafood options with low jaws such as salmon, sardines, trout and shrimp while limiting the contribution of high mercury fish such as tuna, swordfish and king model.”
The sustainability of seafood choices. “Beyond individual health problems, the sustainability of seafood choices is an important consideration,” advises Samuels. “Overheaval overfishing and fishing practices contribute to environmental damage, therefore opting for seafood certified by organizations such as the Stewardship Council (MSC) navy or the following recommendations for guides such as the seafood watch in the Monterey Bay aquarium can help reduce the ecological impact.”

A version of this article has already been published in Glamor Germany.

(tagstotranslate) healthy power