In our never-ending pursuit for weight reduction and wellbeing, the days of confining ourselves to celery juice, grapefruits, and rice cakes are long gone. The top new diet trends to take over 2022 that are gaining traction span a wide range of methods.
Diet to Boost Immunity
Although most people equate the term “diet” with weight reduction, there are many more reasons to adjust your eating habits than just being able to slip into a smaller outfit. COVID sparked an interest in using diet to strengthen immune systems. The World Health Organization (WHO) developed modified dietary recommendations in response to the pandemic to maintain a robust immune system and reduce chronic illnesses. It’s worth noting that they almost doubled their earlier recommendation of five portions of vegetables and fruits. The new WHO recommendations call for four servings of fruits and five portions of vegetables per day, for a total of nine servings. They also prescribe foods that include macronutrients such as vitamins A, C, and D. Mango, broccoli, spinach, nuts, citrus, seeds, avocados, and other heart-healthy foods include natural versions of these nutrients. Protein intake is a key element in boosting immunological health, according to the WHO, which notes that nations with low protein consumption or malnutrition have a greater proportion of COVID-19 cases. Protein bar manufacturers may incorporate all of these elements by integrating nuts, whey protein isolate, seeds, and dried fruits into their formulas.
Sugar Isn’t Good (The New “Keto”)
If there’s one health claim that will dominate the shelves in 2022, it’ll be the presently popular version of “Keto.” The original “True Keto” diet required adherents to consume predominantly fat in order to drive themselves into ketosis (70 percent or more of total diet). As their systems switched from burning carbohydrates (glucose) to fat burning as a result of eating such high-fat levels, they lost weight quickly (ketones). However, since “Keto” has gained popularity, dieters are increasingly referring to their diets as “Keto” if they meet only two important “Keto” criteria: very low sugar and very low net carbohydrates. Customers who eat “Sugar-Free Keto” choose a high protein (as opposed to orthodox keto, which restricts protein to no more than 20% of total calories), moderate fat from high-quality sources (such as coconut, almonds, and avocado), and very low sugars (no more than 4g net carbohydrates). All of which is calculated by the total intake of carbs subtracted from fiber, sugar, alcohol, and allulose. Gluten-free is a positive in the “Keto” world since the term suggests low carb. Cereals, chips, and toaster pastries are examples of culinary developments that might exemplify the Sugar-Free Keto mentality.
Forget “Veganism”; the “plant-powered” movement is all about customers eating a majority (90 percent or more) of plant-based meals while yet enjoying the occasional free-range well-sourced chicken leg or grass-fed meatball. Proteins produced from plant sources, such as pea protein, almond protein, pumpkin seed protein, and hemp protein, are especially important to the plant-based movement. Adaptogens, which include “whole-body” supportive components like turmeric, ashwagandha, and reishi mushrooms, are also quite popular among vegans. Plants have a far smaller carbon footprint than animals; therefore, this diet is also good for the environment. As a result, you’ll note that flexitarians are often vocal proponents of sustainable, or better still, “zero waste” packaging.
Whereas the keto diet extols the glories of bacon and steak, the MIND diet focuses on brown rice and bok choy, with the occasional addition of meat. The MIND diet trend is a hybrid of the classic Mediterranean and DASH diets, with a focus on cognitive and mental health. “MIND” is an abbreviation for “Mediterranean-DASH Intervention for Neurodegenerative Delay.” While the MIND diet is less rigorous than keto, individuals who follow it strive to eat largely plant-based and vegetarian meals and cut out processed foods that are high in salt. The MIND diet has salt levels that are much lower than the typical American’s consumption. According to the National Institutes of Health, dietary salt consumption is linked to dementia risk and decreased cognitive function in middle-aged and older persons. The Food and Drug Administration (FDA) announced new salt reduction recommendations for commercially processed, packaged, and prepared foods in response to this study. The MIND diet, which is prevalent for Baby Boomers and similar older generations, attempts to lower the risk of Alzheimer’s disease and dementia. In general, it promotes a diet rich in fruits, vegetables, legumes, and whole grains, as well as healthy fats like olive oil and the occasional addition of meat (particularly fish) and animal products. It’s similar to the flexitarian or Mediterranean diets in many ways. Nevertheless, just because a dish is mostly composed of plants does not imply that it is healthy. To offset the absence of taste and texture, some plant-based meat makers add harmful amounts of sugar, fat, and salt. In comparison to roughly 5% for a plain old burger, sodium levels in a particular dish may reach almost 20% of the daily recommended requirements. Similarly, some plant-based burgers may have almost twice as much saturated fat as a traditional ground beef patty. Most popular diets promote sustainability and healthy eating, but limiting meat, as well as other animal products, may put some people at risk of vitamin shortages. Furthermore, people who choose plant-based proteins over whey proteins may lose out on nutrients and digestibility.
When looking at the new diet trends to take over 2022, it is best to make sure to go with what suits you the best. Don’t just run after the trend but take your lifestyle and needs into consideration too when selecting a diet for your health or even weight loss.