Instead, Americans appear to rely more on undefined marketing claims, such as natural and clean, when selecting products now or use online tools or mobile apps to help them improve their diet and physical activity, IFIC found in its 2022 Food and Health Survey published this week.

In its 17th year, the long-term study surveyed about 1,000 Americans online in late March and early April and compares current attitudes and behaviors to those of prior years.

According to the study, 52% of Americans report following a diet or eating pattern in the past year a steep uptick from the 39% who reported the same last year, the 43% who did so in 2020 and the 38% in 2019, said Ali Webster, the director of research and nutrition communication at IFIC.

This increase is mainly driven by customers who are under the age of 50, said Marisa Paipongna, IFICs research and nutrition coordinator.

Interestingly, she added, we also see changes in the types of eating patterns and diets that Americans are likely following."

Shooting to the top of the diet list this year is 'clean eating,' to which 16% of respondents say they adhere, followed by mindful eating a new option for this year at 14%, and calorie-counting, which increased from last year with 13% of dieters citing it.

For context, last year the top diets were calorie counting, clean eating and intermittent fasting, so we can see theres a little bit of rearranging with clean eating rising to the top in terms of popularity, Paipongna said.

Lower on the list, but rising, are plant-based (at 12%), gluten-free (9%), flexitarian and carb-cycling (both at 7%), the low-sodium DASH diet (4%) and cleanse and vegan (both 2%). Dropping on the list are more high-profile options, including keto or high-fat, which was cited by 7% of dieters and low-carb at 6%.

The top reasons for dieting remain the same, but appear reversed compared to last year, with a desire to protect long-term health or prevent future health conditions taking the top slot and being listed by 35% of dieters and a desire to lose weight dropping to second place at 34%, according to the study.

Much lower on the list, but gaining traction from last year, are a desire to follow the Dietary Guidelines for Americans and My Plate recommendations, cited by 16% of survey respondents, and a news article, blog post or study discussing the effects of a selected eating style motivated 15% of respondents.

Paipongna noted some really interesting generational differences for why people follow a diet, with boomers more often wanting to protect their health and prevent future health conditions and younger Gen Zers wanting to improve their physical appearance as well as better manage health conditions.

Stress also influenced more than a third of survey respondents approach to diet and nutrition, according to the study, which looked at the correlation between stress and food choices for the first time this year.

We see that over half of people that we surveyed reported feeling stressed in the past six months, with younger generations being much more likely to have felt higher levels of stress as compared to Baby Boomers, Webster said.

Of those who reported being at least somewhat stressed over the past six months, about 30% said they changed their nutrition or diet to reduce stress with the bulk (54%) saying the simply tried to eat healthier and 37% reporting that they adopted a specific dietary pattern.

Moving down the list of diet changes to manage or reduce stress, Webster said three out of 10 respondents consumed less caffeine and one in every four cut back on alcohol consumption.

Also notable, 30% took dietary supplements that claimed to reduce stress or the effects of stress, such as headaches or fatigue, the report found.

In addition, IFIC found 18% of consumers seek emotional and mental health benefits from food and beverages, while 26% look for the related benefit of improved sleep.

While mental health support is gaining traction, far more consumers at 37% seek energy or to counter fatigue as the top health benefit they seek from food, beverages and nutrients. In second place is weight loss and weight management at 30% and digestive health comes in third with 29%, followed closely by heart health benefits, which was cited by 28% of consumers.

While some consumers are using foods and beverages to manage their health, the study revealed significant gaps in knowledge about what is healthy and how much thought consumers actually give to the products that they consume.

According to the research, about 86% of consumers think at least a little about the healthfulness of the foods and beverages they consume, but this is a significant drop from the 93% who did so ten years ago, Webster noted.

Likewise, of those who thought about the healthfulness of the products they consume, only 40% do so a lot, which is about the same as the percentage of people who also think about the healthfulness of ingredients a lot, according to the study.

Millennials are more likely to have thought about many of these issues, particularly in comparison to Boomers, Webster said. Boomers dont see to have been prioritizing these as much as younger generations.

One reason more people might not consider the healthfulness of what they consume could be because they are confused or unsure what nutrition information they can trust, the study suggests.

If found about seven in 10 Americans believe because nutrition information seems to keep changing, it is hard to know what to believe. While this figure could be disheartening, Webster noted it is slightly better than ten years ago when three quarters of people thought this way.

As consumers look for answers, many are turning to online tools and mobile apps which 63% either strongly or somewhat agree can help them improve their diet and physical activity up from 57% in 2012, according to the study.

Lack of trustworthy healthy nutrition and lifestyle information also could contribute to more people preferring to take medication for a health condition than change their lifestyle an attitude that 38% strongly or somewhat agree with, which is more than two times the 16% who said the same 10 years ago, according to the study.

In lieu of trustworthy nutritional information, an increasing number of consumers are looking for products labelled as natural and clean, according to IFIC.

Even though natural does not have a regulatory definition and many consumers interpret it broadly, it resonates with consumers when they buy products both in person and online, Webster said, noting that 39% of consumers say they regularly buy products labelled as natural while 27% say the same about label claims for clean ingredients.

We dug a little bit deeper into the natural aspects, because we wanted to know exactly what this label is doing for people why is it so influential to them?, Webster said. The top responses that we got is that people believe that foods labelled as natural are generally healthy for them [54%].

The study also revealed that 47% of consumers seek foods labelled as natural because they want to avoid artificial ingredients, 38% do so because the believe natural foods are generally better quality than the alternatives are 36% are worked about potentially harmful additives or chemicals in food as well as perceive them as better for the environment.

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Although it can stem from genetics, high blood pressure is a condition that can affect your body, potentially causing heart attacks and strokes. If you're dealing with high blood pressure, chances are your doctor has tried to supply you with ways of lowering it, such as developing exercise routines and fixing what you eat and drink. It is possible to get your blood pressure down. However, it's important you follow specific diets in order to lower your risk.

One diet, in particular, was actually meant to help lower blood pressure. According to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook, the best diet to help lower blood pressure is the DASH Diet.

"The DASH Diet, or Dietary Approaches to Stop Hypertension, was designed to help individuals with high blood pressure lower it," says Goodson. "High blood pressure is a risk for cardiovascular disease, the number one killer of men and women in the US. So, improving blood pressure is necessary for your heart."

According to Goodson, the diet includes foods that are rich in calcium, potassium, and magnesium. These nutrients can help lower blood pressure and are also low in sodium, saturated fat, and added sugars. It also includes limiting sodium intake to between 1,500 and 2,300 milligrams a day.

The DASH Diet also encourages eating lean protein daily (such as fish, beans, and poultry) as well as multiple servings of healthy fat throughout the week. Healthy fats can include nuts, seeds, and healthy oils.

"A key recommendation is to eat less than 2,300 milligrams of sodium a day," says Goodson. "While that might sound like a lot, the truth is that processed foods, restaurant food, and fast food are very high in sodium. And in some cases, just one food item can land you over 2,300 milligrams of sodium a day."

Goodson suggests cooking at home and flavoring your foods with herbs and spices instead of salt, which will help cut back on sodium.

Along with reducing sodium intake, someone who is following the DASH Diet should also limit saturated and added sugars on a regular basis. Aside from dieting, they should also be exercising, as exercise can also help lower blood pressure.

If you are stumped for what you can eat on the DASH Diet, Goodson recommends some specific foods and portions (given the intake is 2,000 calories a day).

"The DASH Diet recommends eating 4 to 5 servings of veggies a day," says Goodson. "Vegetables are high in nutrients and have no sodium, a common contributor to high blood pressure and thus unhealthy blood circulation."

As recommended before, Goodson suggests seasoning your vegetables with herbs and spices instead of salt.

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One of the recommendations of the DASH Diet is to eat foods rich in potassium. Some examples include fruits like Medjool dates, bananas, berries, and avocado.6254a4d1642c605c54bf1cab17d50f1e

"The goal is to consume 4 to 5 servings a day on this eating pattern, with a serving of fruit being one medium fruit, a half-cup chopped, one cup of berries, or one-fourth cup of dried fruit," says Goodson.

The DASH Diet also says that calcium could potentially help lower blood pressure and improve circulation. It is recommended to eat three servings of low-fat dairy a day because it could help provide you with the calcium you need.

A serving is considered one cup of low-fat milk or yogurt and 1.5 ounces of low-fat cheese.

Whole grains provide essential dietary fiber, which is important for lowering cholesterol levels and helping your body control blood sugar levels.

"The goal is to eat 6 to 8 servings of whole grains, with a serving being 1 slice of bread or a half-cup of a cooked grain like rice," says Goodson.

RELATED: The #1 Worst Bread to Eat for High Blood Sugar, Says Dietitian

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The Best Diet To Lower Blood Pressure, Says Dietitian Eat This Not That - Eat This, Not That

When youre dealing with diarrhea, its understandable to want to make things better ASAP. After all, being chained to the toilet isnt exactly a fun way to spend your day. But it also raises a lot of questions, including what, exactly, youre supposed to eat that wont make the situation even worse.

Thats when many people turn to the BRAT diet. Unlike many other popular diets, its not designed to make you healthier or to help you lose weight. Instead, itll (hopefully) stop the, er, flow. Not familiar with this eating plan? It has a very specific purposeand a limited menu. Heres what you need to know about the BRAT diet, plus when to go on it.

BRAT is actually an acronym that stands for "Bananas, Rice, Applesauce, and Toast," explains Jessica Cording, M.S., R.D., C.D.N., a dietitian and health coach, and author of The Little Book of Game-Changers. Its a very bland diet thats designed to be gentle on your stomach, she says.

People often reach for the BRAT diet when they have diarrhea, but its hard to say if its actually effective, says David Cutler, M.D., a family medicine physician at Providence Saint Johns Health Center in Santa Monica, Calif. The BRAT diet generates a lot of interest due to its simplicity, low cost, safety, and apparent effectiveness for a common conditiondiarrhea caused by an intestinal virus, he says. But the value of a BRAT diet is unproven, and most likely minimal. This is because almost all cases of diarrhea due to intestinal viruses will resolve in a few days regardless of the diet used.

He also notes that the most important initial treatment for diarrhea is fluid replacement, not diet.

Still, Dr. Cohen says, that doesnt mean a BRAT diet wont help. When you are ill and your ability to digest food may be limited, a BRAT diet or other easy to digest foods may help resolve diarrhea or other intestinal symptoms like nausea, vomiting, or abdominal pain, he says.

In general, the BRAT diet focuses on four main ingredients:

But you can branch out slightly from that, says Sonya Angelone, R.D., a spokeswoman for the US Academy of Nutrition and Dietetics. Simple crackers and broth can be included, she says. Youd also probably be OK having other bland foods like cream of wheat and oatmeal, Cording says.

Its also not uncommon to include cooked eggs since they are easy to digest, says Keri Gans, M.S., R.D., C.D.N., author of The Small Change Diet.

Generally speaking, these are all pretty easy to digest foods, says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy. They tend to have low amounts of fiber and will not add to the amount of material that remains in your GI tract making the diarrhea worse.

You can start it when you develop diarrhea, Cording says.

Dr. Cohen just recommends looking out for symptoms like blood in your poop, severe stomach pain, a high fever, and constant vomitingyoull want to reach out to your doctor if you have those since they could be a sign of a more serious health condition than run-of-the-mill diarrhea.

But, if you dont have those symptoms and youre able to hydrate well, then it is generally prudent to proceed with a BRAT or similar easily digestible diet, Dr. Cohen says.

In general, the BRAT diet is pretty easy to use and has minimal side effects, Angelone saysyou just dont want to be on it for an extended period of time.

The BRAT diet is very limited in nutrients, fiber, and calories so shouldnt be followed for very long, Angelone says. It can contribute to constipation and nutrient deficiencies, including protein.

Keatley agrees. This diet does not have much calcium, B12, protein, or fiber, he says. In the long-term it could be bad for hair, skin, nails, teeth, and bones and keep you ill for a longer period of time.

It depends on how youre feeling. After two days of BRAT, if diarrhea has improved, then it is safe to advance to a more balanced diet, Dr. Cohen says. But, he says, youll still want to avoid harder-to-digest foods (think: nuts and seeds and spicy things) and avoid foods that contain lactose (milk, cheese, yogurt), since they can be tough on your still-sensitive stomach.

But, if you're still struggling with No.3 after a week, Dr. Cohen recommends reaching out to your doctor about next steps.

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The BRAT Diet - Efficacy, Foods Included, and When to Follow - Prevention Magazine

(The Conversation is an independent and nonprofit source of news, analysis and commentary from academic experts.)

(THE CONVERSATION) What if I told you all you need to do to lose weight is read a calendar and tell time? These are the basics for successfully following an intermittent fasting diet.

Can it be that simple, though? Does it work? And what is the scientific basis for fasting? As a registered dietitian and expert in human nutrition and metabolism, I am frequently asked such questions.

Simply stated, intermittent fasting is defined by alternating set periods of fasting with periods in which eating is permitted. One method is alternate-day fasting. On fast days, followers of this form of fasting are restricted to consuming no more than 500 calories per day; on feast days, which occur every other day, they can eat freely, with no restrictions on the types or quantities of foods eaten.

Other methods include the increasingly popular 5:2 method. This form of fasting involves five days of feasting and two days of fasting per week.

Another variation relies on time-restricted eating. That means followers should fast for a specified number of hours typically 16 to 20 per day while freely consuming foods within a designated four- to eight-hour period.

But what about eating breakfast and then small meals throughout the day to keep the bodys metabolism running? After all, thats the conventional wisdom that many of us grew up with.

To answer these questions, it helps to understand the basics of human metabolism.

Human metabolism 101

The human body requires a continual supply of energy to sustain life, and the foods we eat provide us with this energy. But because eating is often followed by periods of time without eating, an intricate set of biological pathways is in place to meet the bodys energy demands between meals.

Most of the pathways function at some level all the time, but they fluctuate following a meal in a predictable pattern called the fed-fast cycle. The time frames of the cycle can vary, depending on the food types eaten, the size of the meal and the persons activity level.

So what happens, metabolically speaking, after we eat? Consuming carbohydrates and fats leads to a rise in blood glucose and also lipid levels, which include cholesterol and triglycerides.

This triggers the release of insulin from the pancreas. The insulin helps tissues throughout the body take up the glucose and lipids, which supplies the tissues with energy.

Once energy needs are met, leftover glucose is stored in the liver and skeletal muscle in a condensed form called glycogen. When glycogen stores are full, excess glucose converts to fatty acids and is stored in fat tissue.

About three to 18 hours after a meal again, depending upon a persons activity level and size the of the meal the amount of circulating blood glucose and lipids returns to baseline levels. So tissues then must rely on fuel sources already in the body, which are the glycogen and fat. A hormone called glucagon, secreted by the pancreas, helps facilitate the breakdown of glycogen and fat to provide energy for the body between meals.

Glucagon also initiates a process known as gluconeogenesis, which is the synthesis of glucose from nondietary sources. This helps maintain the right level of blood glucose levels.

When the body reaches a true fasting state about 18 hours to two days without additional food intake the bodys stores of glycogen are depleted, and tissues like the heart and skeletal muscle start to rely heavily on fats for energy. That means an increase in the breakdown of the stored fats.

Aha! you might say. So intermittent fasting is the key to ultimate fat burning? Well, its not that simple. Lets go through what happens next.

The starvation state

Though many tissues adapt to using fats for energy, the brain and red blood cells need a continual supply of glucose. But when glucose is not available because of fasting, the body starts to break down its own proteins and converts them to glucose instead. However, because proteins are also critical for supporting essential bodily functions, this is not a sustainable process.

When the body enters the starvation state, the body goes into self-preservation mode, and a metabolic shift occurs in an effort to spare body protein. The body continues to synthesize glucose for those cells and tissue that absolutely need it, but the breakdown of stored fats increases as well to provide energy for tissues such as the skeletal muscle, heart, liver and kidneys.

This also promotes ketogenesis, or the formation of ketone bodies molecules produced in the liver as an energy source when glucose is not available. In the starvation state, ketone bodies are important energy sources, because the body is not capable of solely utilizing fat for energy. This is why it is inaccurate when some proponents of intermittent fasting claim that fasting is a way of burning just fat - its not biologically possible.

What happens when you break the fast? The cycle starts over. Blood glucose and lipids return to basal levels, and energy levels in the body are seamlessly maintained by transitioning between the metabolic pathways described earlier. The neat thing is, we dont even have to think about it. The body is well-equipped to adapt between periods of feasting and fasting.

Possible downsides

If an all-or-nothing dietary approach to weight loss sounds appealing to you, chances are it just might work. Indeed, intermittent fasting diets have produced clinically significant amounts of weight loss. Intermittent fasting may also reduce disease risk by lowering blood pressure and blood lipid levels.

On the flip side, numerous studies have shown that the weight reduction from intermittent fasting diets is no greater than the weight loss on a standard calorie-restricted diet.

In fact, the weight loss caused by intermittent fasting is due not to spending time in some sort of magic metabolic window, but rather to reduced overall calorie consumption. On feast days, dieters do not typically fully compensate for lack of food on fasted days. This is what results in mild to moderate weight loss. Approximately 75% of the weight is fat mass; the rest is lean mass. Thats about the same ratio as a standard low-calorie diet.

Should you still want to go forward with intermittent fasting, keep a few things to keep in mind. First, there are no studies on the long-term safety and efficacy of following this type of diet. Second, studies show that intermittent fasters dont get enough of certain nutrients.

Exercise is something else to consider. It helps preserve lean muscle mass and may also contribute to increased weight loss and long-term weight maintenance. This is important, because nearly a quarter of the weight lost on any diet is muscle tissue, and the efficacy of intermittent fasting for weight loss has been demonstrated for only short durations.

Also, once you stop following an intermittent-fasting diet, you will very likely gain the weight back. This is a critical consideration, because many people find the diet difficult to follow long-term. Imagine the challenge of planning six months worth of feasting and fasting around family dinners, holidays and parties. Then imagine doing it for a lifetime.

Ultimately, the best approach is to follow an eating plan that meets current dietary recommendations and fits into your lifestyle.

This article is republished from The Conversation under a Creative Commons license. Read the original article here: https://theconversation.com/is-intermittent-fasting-the-diet-for-you-heres-what-the-science-says-179454.

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Is intermittent fasting the diet for you? Here's what the science says - New Canaan Advertiser

There's no shortage of studies backing the Mediterranean dietit offers many potential health benefits, like improved blood sugar control, better cardiovascular outcomes (like lower blood pressure and cholesterol), and can help maintain healthy inflammatory response. But adding the keto angle may take things up a notch.

In a 2021 study, researchers compared the outcome of following a keto diet versus a Mediterranean diet for 12 weeks in 33 people. While both plans resulted in a similar rate of adherence, the participants on the keto diet experienced better glucose control and a more significant decrease in triglycerides and LDL levels. They also lost more weight, on average.

In another 2021 study published in Nutrients, researchers set out to compare a Mediterranean diet with a low-carbohydrate diet. They divided 36 participants into two groupsone group followed a traditional Mediterranean diet, while the other followed a low-carb (but not quite keto) nutrition plan with the same amount of calories.

While both groups experienced health benefits, like improved insulin sensitivity, the low-carbohydrate group lost about 60% more weight, on average.

Years ago, researchers also looked at an unlimited-calorie Mediterranean keto diet, specifically, and found that it can promote weight loss, normalize blood pressure, and reduce total cholesterol, LDL cholesterol, and triglycerides in individuals with obesity. It can also raise HDL, or "good," cholesterol.

A 2011 study showed similar results, although it's worth noting that participants in this study also took plant-based herbal extracts daily (like mint, guarana, and ginseng, to name a few) to increase their overall phytonutrient intake and leverage functional botanical bioactives.

While there are potential benefits to both the Mediterranean diet and the keto diet, there is very limited research on the combined effects of this diet, with all the studies mentioned previously lasting for only short periods of time with a small number of people.

Aside from the physical health benefits, the Mediterranean keto diet is also a bit more flexible than a traditional keto diet. Because there's no focus on strict macro counting, many people find it easier to adhere to long term than a traditional keto diet. It's also more adaptable to other diet preferences, like vegetarian or vegan plans.

But like any new diet plan, there may be an adjustment period when you're first starting out. If you're coming from a really high-carbohydrate diet, you may experience some signs of carbohydrate withdrawal.

The most common signs of carbohydrate withdrawal are headaches, impacts on digestion regularity, bad breath, muscle cramps, muscle weakness, and lightheadedness. These issues usually resolve on their own within two weeks of starting a low-carb diet, during which time you may notice an ease in bloating and fewer sugar cravings. However, if these unpleasant side effects persist, reach out to a health professional for support.

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Love The Mediterranean Diet? This Version May Be Even Better For You - mindbodygreen.com