What are the different types of diet?
There are many different types of diet that differ in their principles and objectives. Here is an overview of the best-known forms:
Wholefood diet
The wholefood diet emphasises a balanced, natural diet with plenty of fresh fruit and vegetables, wholegrain products, pulses, nuts and seeds. It largely avoids highly processed foods.
Vegetarian diet
Vegetarian diets avoid meat and fish. There are different forms of vegetarianism:
- Ovo-vegetarians eat a plant-based diet but also eat eggs
- Lacto-vegetarians eat a plant-based diet, but also eat dairy products
- Ovo-lacto-vegetarians eat both
Vegan diet
The vegan diet completely avoids animal products, including eggs, milk and honey. Vegans eat a purely plant-based diet.
Raw food
Raw food is predominantly raw, unheated food. This includes fruit, vegetables, nuts, seeds and sprouts. Raw foodists assume that many vitamins and enzymes are destroyed by heating.
Low carb
Low-carb nutrition means a low-carb diet. This mainly involves avoiding carbohydrates from sugar and white flour and eating more protein and healthy fats.
Keto
The keto diet is a special form of low-carb nutrition. Instead, a lot of fat is eaten to bring the body into ketosis. In this metabolic state, it burns fat instead of carbohydrates.
High protein
The high protein diet focuses on an increased protein intake, usually in the form of lean meat, fish, eggs or protein shakes. Carbohydrates are reduced at the same time. This type of diet is particularly popular with athletes.
High carb
The carbohydrate-rich high carb diet is the opposite of the low carb diet. Here, up to 70% of daily calories are consumed in the form of complex carbohydrates, e.g. from wholemeal products, potatoes or rice. Fat and protein only make up a small proportion.
Paleo
The Paleo diet, also known as the Stone Age diet, is based on the foods that were eaten in the Palaeolithic Age: Meat, fish, eggs, vegetables, fruit, nuts and seeds. Cereals, pulses and dairy products are avoided.
Intolerances: When food makes you ill
What are intolerances?
Food intolerances are hypersensitivity reactions of the body to certain foods or food components. Unlike allergies, the immune system is not involved. Instead, a specific digestive enzyme is usually missing.
Lactose intolerance
In lactose intolerance, the enzyme lactase, which breaks down the milk sugar lactose, is missing. Undigested lactose reaches the large intestine, where it is broken down by bacteria to produce gas. This results in flatulence, abdominal pain and diarrhoea. Those affected must avoid foods containing lactose such as milk, yoghurt and cheese or opt for lactose-free alternatives.
Gluten intolerance
Gluten intolerance is an intolerance to the gluten protein gluten, which is mainly found in wheat, spelt, rye and barley. For those affected, the consumption of gluten-containing foods leads to symptoms such as diarrhoea, abdominal pain, bloating and nausea. A lifelong gluten-free diet is necessary to avoid the symptoms.
Fructose intolerance
Fructose intolerance is an intolerance to the fruit sugar fructose, which is found in many types of fruit, some vegetables and sweets. The body lacks the transport protein GLUT-5 to channel the fructose from the intestine into the bloodstream. This results in flatulence, diarrhoea and abdominal cramps. Those affected must avoid foods rich in fructose or only eat them in small quantities.
Histamine intolerance
Histamine is a tissue hormone that cannot be broken down sufficiently in the case of histamine intolerance. Histamine-rich foods such as red wine, hard cheese, fish or sausage then lead to symptoms such as headaches, diarrhoea, reddening of the skin or a blocked nose. The treatment consists of a low-histamine diet and taking antihistamines.
Which type of diet is the healthiest?
It is impossible to say which type of diet is the healthiest. It depends on individual factors such as age, state of health, lifestyle and personal preferences. However, as a general rule:
Balance
A healthy diet should be balanced and provide all the important nutrients. This includes carbohydrates, proteins, healthy fats, vitamins, minerals and fibre.
Variety
Variety is the be-all and end-all of a healthy diet. A varied selection of foods ensures a supply of all important nutrients. An unbalanced diet can lead to deficiency symptoms.
Naturalness
The more natural and unprocessed the food is, the better. Highly processed foods often contain a lot of sugar, unhealthy fats and additives.
Individuality
In the end, everyone has to find out for themselves which type of diet suits them best. The important thing is to listen to your own body and feel comfortable with it.
What are the benefits of a plant-based diet?
A plant-based diet, i.e. a diet with lots of fruit, vegetables, wholegrain products, pulses, nuts and seeds, has many health benefits:
High nutrient-to-energy ratio
Plant-based foods usually have a low energy density, but are rich in vitamins, minerals, phytochemicals and fibre. This is good for your figure and your health.
Healthy fats
Plant-based oils such as olive oil, rapeseed oil or linseed oil contain lots of monounsaturated and polyunsaturated fatty acids, which are good for the heart and blood vessels.
Fibre-rich
Plant-based foods are rich in fibre. This keeps you full for a long time, stimulates digestion and prevents constipation and other intestinal diseases.
Secondary plant substances
Fruit and vegetables contain many secondary plant substances such as antioxidants, which neutralise free radicals and thus protect against diseases.
Drinkable meals from Saturo
Another option for a plant-based and balanced diet is the drinkable meals from Saturo. These products provide a wholesome and nutrient-rich meal in liquid form. Saturo is a great choice for anyone who wants a quick and easy plant-based diet without sacrificing a balanced nutritional intake.
How do I switch to a healthy diet?
The best way to switch to a healthier diet is step by step. Here are a few tips:
Slow changeover
Don't radically change your diet overnight. Instead, change your habits gradually. This will make it easier to stick with it in the long term.
Balanced and varied
Make sure you have a balanced selection of foods and eat a varied diet. Use the food pyramid as a guide.
More fruit and vegetables
Eat fruit and/or vegetables with every meal. Ideally 5 portions a day. Fruit and vegetables provide important vitamins, minerals and fibre.
Prefer wholemeal products
When eating bread, pasta and rice, choose wholemeal products. These contain more nutrients and fibre than white flour products.
Drink water
Drink plenty of water or unsweetened tea throughout the day, preferably 1.5 to 2 litres. This is good for your concentration and metabolism.
Cooking for yourself
Cook for yourself as often as possible using fresh, natural ingredients. This gives you full control over what goes on your plate.
Conclusion
There are many different types of diet, all of which have their pros and cons. Ultimately, everyone has to find out for themselves which diet suits them best.
Basically, however, a healthy diet should be balanced, varied and natural. A plant-based diet with plenty of fruit, vegetables and wholegrain products is particularly recommended.
Awareness should also be given to intolerances. If you suffer from a food intolerance such as lactose intolerance, gluten intolerance, fructose intolerance or histamine intolerance, you need to adapt your diet accordingly and avoid problematic foods as much as possible.
It's best to change your diet step by step and don't be too strict with yourself. Small outliers are allowed. The important thing is that you feel comfortable with it and stick to it in the long term. This way, you will benefit from all the advantages that a healthy diet has for your health and well-being.
Frequently asked questions
What are the most common forms of nutrition?
The most common diets are mixed diets, vegetarian diets and vegan diets. There are also many other diets such as wholefood, raw food, low carb and paleo. Which diet is most widespread depends heavily on the cultural background.
Why are there different diets?
There are different diets because people have different needs, preferences and beliefs. Some diets are for health reasons, others are ethical, ecological or religious. Factors such as age, state of health, lifestyle and budget also play a role in the choice of diet.
What is the most extreme form of nutrition?
Fruganism and Breatharianism are among the most extreme forms of nutrition. Frugans feed exclusively on fruit, nuts and seeds that fall from the plant without damaging it. Breatharians believe they can live on air and light alone and do not eat solid food at all.
