Popular diet trends: Doctor breaks down what really delivers results
Which trendy diets have no proven effectiveness (photo: Freepik)
Food trends change quickly, but not all of them stand up to scientific scrutiny. Some have simply become popular on social media and can even be harmful to health.
Whether popular diets can be trusted and which ones really work is explained by professor and dietitian Oleh Shvets on Facebook.
Are organic products healthier
According to the expert, the global market for organic products continues to grow rapidly. However, it is important to know whether they are truly healthier for your health than conventionally grown products.
“It is difficult to scientifically prove the benefits of organic products for health. The content of vitamins and minerals in fruits and vegetables depends on many factors — for example, the time of harvest, transport duration, storage conditions, and ripeness,” the specialist added.
The advantages include lower nitrate levels, which can form carcinogenic nitrosamines during cooking. They also have significantly fewer pesticide residues.
Organic grains generally contain slightly fewer mycotoxins (mold toxins). Such fruits and vegetables are often richer in antioxidants. Organic milk and meat also have a better fatty acid profile, especially when animals are pasture-raised.
Clean eating
Clean Eating involves limiting harmful food additives (sweeteners, sugar, colorings and flavorings, flavor enhancers, trans fats, etc.) found in ultra-processed foods.
Main rules of this eating style include: daily breakfast, consuming at least 3 liters of water, meal prep in advance, avoiding “diet” products, six small meals per day, and limiting alcohol consumption.
This style is mainly popularized in online blogs. It supposedly increases productivity, reduces acne, headaches, and bloating. However, there is no scientific evidence for these claims.
“In the Clean Eating concept, all processed foods are viewed negatively. But there are high-quality processed foods, including fermented ones (sauerkraut or certain cheeses),” wrote Shvets.
Therefore, some flexibility in diet is healthier than strict adherence to rigid rules.
Dietary supplements
People with a proper diet get sufficient nutrients from food, so additional vitamins and minerals are usually unnecessary.
However, even insufficient intake does not always mean a real deficiency — recommended allowances include a safety margin, and individual needs may still be met.
Pregnant and breastfeeding women may need iron and iodine supplements. Women planning pregnancy should take 400 µg of folic acid daily in addition to a folate-rich diet.
Infants are recommended to take vitamin K, and in the first year, a supplement containing 10 µg of vitamin D and 0.25 mg of fluoride.
People following a vegan diet should regularly take vitamin B12 and monitor their levels with a doctor.
“Vitamin D (20 µg/day or 800 IU) is recommended for all Ukrainians from October to April, due to the geographic location of our country and lack of sunlight needed for vitamin synthesis in the skin,” explained the dietitian.
Body detox
This includes detox courses, smoothies, and cleansing drinks that promise to reset the body.
Supporters of such detox diets believe the body needs to be cleansed of toxins formed due to unhealthy eating, high in fats and sugar, nicotine, alcohol, and stress.
It is important to note that no quality studies have proven the effectiveness of detox diets. A healthy human body is capable of detoxifying itself. Rapid weight loss during detox is usually only associated with drastic calorie reduction.
Food for beauty
The glow food trend has become popular online, claiming that beauty comes through the gut. Its supporters believe vegetables, nuts, and green tea improve skin condition and slow aging.
The connection between nutrition and skin health does exist, but sufficient intake of vitamins A and C, zinc, essential fatty acids, and high-quality protein is necessary. Balanced nutrition with a plant-based emphasis is key.
Individual foods or nutrients cannot replace a healthy lifestyle. Adequate sleep and physical activity play a decisive role in skin health.
Plant-based diets
Another trend is plant-based eating, considered eco-friendly and healthy.
A diet mainly of vegetables, fruits, whole grains, legumes, nuts, and plant oils provides many essential nutrients, fiber, plant compounds, and unsaturated fatty acids.
Such eating is associated with a lower risk of obesity, type 2 diabetes, and cardiovascular disease.
However, how healthy and beneficial a plant-based diet is largely depends on the quality and preparation of foods.
Functional foods
The expert explained that functional foods are designed to achieve specific health effects. These products are enriched with probiotics, fiber, protein, or other ingredients.
The main risks are excessive intake of certain micronutrients.
“Individual functional ingredients used in claims about health benefits are still being scientifically evaluated by the European Food Safety Authority,” the professor added.
It is important to understand that no single diet is a universal solution, and excessive restrictions can be harmful. A balanced and flexible approach to nutrition remains key.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
