8 Things the Healthiest Diets Have in Common
We reviewed the eight common core principles of the best-rated diets. Here's what they have in common.
- We reviewed eight of the world's healthiest diets to identify eight of the healthiest features that they all have in common.
- All the diets are plant-based, have a pretty much balanced macronutrient profile, favour whole grains over refined ones, and regularly eat legumes and oily fish.
- They cut out ultra-processed foods, limit red meat and keep the rules and recommendations flexible.
We have reviewed over 30 diets, which include some of the world’s healthiest diets and eating patterns. These include the Mediterranean, DASH, TLC, Anti-inflammatory, Volumetrics, Blue Zone, Nordic and the MIND diets.
Looking at these diets next to each other, one thing becomes clear — they share more similarities than differences. In fact, they are all pretty much related to each other in one way or another; they’re really a family of diets, which all descend from the Mediterranean diet.
So it comes as no surprise that the same foods, patterns and eating habits turn up again and again. There are no brand names. No special products or gadgets required. There is no specific ratio of carbs or fat.
Taken collectively, there are dozens of studies showing that all these diets are safe, healthy, nutritious and can be followed easily by vast swaths of people. Here’s what they all have in common. The foods that appear repeatedly, the habits that recur across every culture and continent, are the real story. Not the brand name. Not the specific ratio of carbs to fat. The patterns underneath.
1. Plants front and centre
All eight diets are built around plants, all of which fall under the plant-based diet umbrella. Vegetables, fruits, legumes, nuts, seeds, and whole grains make up the majority of calories in every single one of these diets.
This is no coincidence. Several independent studies have shown that the more plants you eat, the lower your chances of getting heart disease, type 2 diabetes, certain cancers and shorter life-expectancies.
The Blue Zone diet gets over 80% of its calories from plants. The Mediterranean and Anti-inflammatory diets are high in vegetables and olive oil. The MIND diet calls for at least six servings of leafy greens a week. The Nordic diet promotes eating berries, root vegetables, and whole grains.
Although all the diets are “plant-forward”, none of them recommend going fully vegan. However, let’s be clear, plants are the main event with everything else playing a supporting role.
