Pros and Cons of the DASH Diet Pros:Įasy to Begin – No special, particularly expensive, or hard to access foods or supplements are required to partake in the DASH diet.įlexibility – Easy to sustain and there are no real restrictions, but rather it’s recommended to eat small amounts of things like red meat, sweets and fats. For those who already have diabetes, DASH has been cited to help increase insulin sensitivity, especially in conjunction with exercise and weight loss. While there is not one diet, in particular, that is specifically recommended for the prevention of type 2 diabetes, the DASH diet has been associated with a 20 percent reduced risk for being diagnosed with type 2 in the future. Several studies show the effectiveness of the DASH diet in regards to type 2 diabetes, whether it’s to possibly prevent it from occurring or reducing the risk of health complications in those who already have it. It can also improve blood sugar, improve insulin sensitivity, hyperlipidemia (high cholesterol) and promote weight loss-all of which decrease the risks of type 2 diabetes and are conducive to diabetes management. When you eat this diet, you’re also consuming nutrient-rich foods in calcium, potassium and magnesium. However, the DASH diet’s benefits aren’t singular to hypertension. High blood pressure is one of the risk factors of type 2 diabetes. People adopt the DASH diet because it can reduce hypertension or high blood pressure. Why DASH? Research Shows Its Effectiveness But, alcohol consumption should be done in moderation. What about alcohol and caffeine you ask? The diet doesn’t mention caffeine due to the lack of evidence on the effect of caffeine on blood pressure.
Four-to-five servings of nuts, seeds and legumes.The following amounts are suggested per week: Two-to-three servings of fats and oils-healthy options for fats include avocados, low-fat cheese and yogurt, dark chocolate, nuts, olive oil.Six or fewer servings of lean meats, poultry or fish-1 ounce per serving.Here’s what a day following the DASH diet, based on a 2,000-calorie plan would look like: The primary goal of the DASH diet is to help lower high blood pressure. Ideally, less than 10 percent of your daily caloric intake should be allotted for each. One of the goals of the diet is to limit the intake of foods with significant amounts of sugar, sodium and saturated fat. It also recommends the consumption of fat-free or low-fat dairy options. Similar to the Mediterranean Diet, the plan recommends eating fruits, vegetables and whole grains, along with sources of lean protein, such as fish and poultry, and healthier fats like beans, nuts and vegetable oils. The DASH diet- Dietary Approaches to Stop Hypertension-is a nutrition plan that promotes heart-healthy foods.
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