SAD, Keto, Mediterranean & WFPB Explained

Published on 9 December 2023 at 13:58


The Standard American Diet (SAD), the Ketogenic diet (keto), the Mediterranean diet, and the Whole Foods, Plant-Based (WFPB) diet are all popular dietary approaches with distinct characteristics and potential benefits. Here's a comparative overview of these diets:


Standard American Diet (SAD)


The SAD is characterized by a high intake of:


  • Processed Foods


  • Red meat


  • Sugary Drinks


  • Refined Grains


With a low consumption of:


  • Fruits


  • Vegetables


  • Whole Grains


This diet has been linked to an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.


Ketogenic Diet (Keto)


This diet has gained popularity for its potential to promote weight loss and improve blood sugar control.

The keto diet is a high-fat, low-carbohydrate diet that attempts to induce ketosis, a metabolic state where the body utilizes fat for energy instead of glucose.

The diet aims to mimic the effects of fasting, but through recent research, has not been proven to be as effective.


Mediterranean Diet


The Mediterranean diet is inspired by the traditional eating patterns of countries bordering the Mediterranean Sea.

It is characterized by...

High Intake of:


  • Fruits


  • Vegetables


  • Whole Grains


  • Legumes


  • Nuts/Seeds


  • Olive Oil


Moderate Amounts of:


  • Fish/Seafood


Limited Consumption of:


  • Red Meat


  • Processed Foods


Whole Foods, Plant-Based (WFPB) Diet

The WFPB Diet Emphasizes Whole, Unprocessed Plant Foods, Such as:


  • Fruits


  • Vegetables


  • Whole Grains


  • Legumes


  • Nuts/Seeds


It excludes animal products, processed foods, and added oils and sugars.



Why WFPB is Considered the Best Option


Among the four dietary approaches, the WFPB diet stands out for its overall health benefits, sustainability, and ethical considerations.

Here's a summary of why the WFPB diet is considered the best option:


  • More So Promotes Overall Health

The WFPB diet is rich in nutrients and fiber, which contribute to reduced risk of chronic diseases, improved heart health, and enhanced gut health - all the while eliminating harmful animal products, extra oils, or added sugars and sodium from the diet.


  • Sustainable

The WFPB diet aligns with sustainable food practices, requiring fewer resources and reducing environmental impact.


  • Ethical Considerations

The WFPB diet avoids animal products, promoting animal welfare and ethical food choices.


Overall, the WFPB diet offers a comprehensive approach to health, sustainability, and ethical considerations, making it a well-rounded dietary choice.

While individual needs and preferences may vary, the WFPB diet provides a strong foundation for a healthy and sustainable lifestyle.


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