With the rise of social media, it’s not uncommon to see influencers either discussing their diets or showing off ‘what I eat in a day’. While on the surface this doesn’t seem harmful, the underlying themes of eating disorders and beauty standards can negatively affect the audience. People on the internet tend to be like sponges, absorbing all of the opinions of those they watch online. Because of this, many fall down the rabbit hole of fad diets, or a diet that is popularized for rapid weight loss, often with little to no scientific backing. With dangerous diets everywhere you look, how can you differentiate between helpful and harmful?
Step one, identify your personal goals for dieting. The reason behind healthy eating can be different from person to person. Whether it’s for weight loss, general health, or to improve skin, focusing on a healthier diet is beneficial for anyone. However, many people tend to fall for false information and promises online, which can leave people less healthy than before. Even fad diets or trends that seem safe at first can still have negative side effects in the long run. According to Northwestern University, participating in a juice cleanse for just three days can “trigger shifts in gut and oral bacteria linked to inflammation and cognitive decline.” A weight-loss goal does not justify using a diet that can place your health at risk. If you are truly passionate about your personal goals for dieting, then it’s crucial to do a lot of research on safe methods to achieve them. It’s important to consult a doctor or registered dietitian if you are considering going on a diet.
What is the ideal diet? While there isn’t a ‘one-size-fits-all diet’, the Nutritionist Resource outlines what should be included in a healthy diet. “A healthy diet is typically a low glycemic index and low glycemic load diet” (Nutritionist Resource). Low glycemic means foods that are absorbed slowly, meaning that they raise your blood sugar slowly. This is important for long-term energy. A low glycemic load consists of mostly non-starchy vegetables, fruit, grain once per day, protein with every meal, and healthy fats and oils in moderation. Harvard recommends buying organic produce when possible, but also states that the nutrients in fruits and vegetables outweigh the potential pesticide risks in normal produce. Of course, proper diets are tailored to the individual. For example, a person with diabetes needs to be more cautious about their glucose, or sugar, intake and may avoid some carbohydrates as a result.
So is dieting even worth it if so many are unsafe? The short answer is yes, dieting has many benefits to overall health. It may be helpful to think of a diet as ‘eating healthy’ to make it sound less daunting. At the end of the day, most people do not need to follow strict meal plans to achieve their health goals. The most important part is to try to eat balanced meals that help you to stay full throughout the day rather than mindlessly snacking. No food is inherently good or bad as long as it’s consumed in moderation.
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