Know About Dash Diet & Diabetes
Nutrition

Dash Diet For Diabetes

DASH Diet and Diabetes

The DASH diet can assist persons with diabetes lower their fasting blood glucose while also lowering their blood pressure. Furthermore, the DASH diet is easy to adapt for weight loss. However, the DASH diet's biggest benefit is its ability to reduce the risk of heart attack and stroke. In persons with diabetes and hypertension, diet can play an essential role in decreasing blood pressure. The DASH Diet, in particular, can help you get back on track if you have diabetes.

What is the DASH Diet?

Dietary Approaches to Stop Hypertension (DASH) is an acronym for Dietary Approaches. The DASH diet is a healthy eating plan which can help with high blood pressure management and prevention (hypertension). The DASH eating plan emphasizes foods high in potassium, calcium, magnesium, fibre, and protein while low in saturated fat, total fat, cholesterol, and sodium. The DASH dietary pattern recommends whole grains, low-fat or fat-free products, fruits, vegetables, chicken, fish, and nuts. Banned foods include fatty meats, full-fat dairy products, tropical oils (such as coconut, palm, and palm kernel oils), sweets, and sugar-sweetened beverages.

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How does the DASH Diet help with Prediabetes?

There are many diets on the market that claim to be the best prediabetes diet. The truth is that each one has its own set of benefits and drawbacks. If you want to begin a diet, you need first to learn about your options. All of this should be taken into account before making any decisions. Here you'll find some of the best dash diets for prediabetes. This is to help you make an educated decision on which one will best meet your requirements. The DASH diet establishes dietary goals for each day and week. The daily calorie requirements determine the number of servings people should consume.

The following are the recommended portions from every food group for the 2,000-calorie-per-day DASH diet:

  • 6–8 grain servings per day- 1 serving equals one slice of bread, one ounce of dry cereal, ½(half) cup of cooked rice, cereal, or pasta. We advocate choosing whole grains wherever possible. A few examples include 100% whole wheat bread, brown rice, and whole-wheat pasta. A serving size would be 1 slice or 1/2 cup of cooked grains.
  • Every day, eat Four to Five servings of vegetables. 1 serving equals one cup raw green leafy vegetable, 1/2 (half) cup chopped cooked or raw vegetables, or 1/2 (half) cup vegetable juice. Vegetables include tomatoes, carrots, broccoli, eggplant, and greens, to name a few. Vegetables can be either raw or cooked. The recommended serving size is 1 cup of leafy greens and 1/2 cup of all other vegetables.
  • 4–5 servings of fruit per day- 1 medium fruit, 1/2 (half) cup frozen, fresh, or canned fruit, or ½(half) cup fruit juice equals one serving. 
  • 2 to 3 servings of dairy products that are low-fat or fat-free every day. 1 serving equals 1 (one) cup milk or yogurt or 1(one) ½(half) ounces cheese. When it comes to dairy, the trick is to go for non-fat or low-fat varieties because, while dairy is high in vitamin D and calcium, it can also be high in saturated fat if you're not careful! One serving of dairy consists of 1 cup of milk or yogurt with 1 ounce of cheese.
  • Six 1-ounce portions of lean meats, fish, and poultry should be consumed daily. One ounce of cooked fish, meat, or poultry or one egg = 1 serving Eggs, chicken, turkey, salmon, herring, and tuna are just a few examples.
  • Seeds, nuts, and legumes: Four to five servings per week. 1 serving equals 1/3 (one-third) cup nuts, 2(two) tablespoons of peanut butter, 2(two) tablespoons of seeds, or 1/2 (half) cup cooked legumes (dried peas or beans).
  • Two to three servings of fat and oil per day. 1 serving is 1(one) teaspoon of soft margarine, 1(one) teaspoon of vegetable oil, 1 (one) tablespoon of mayonnaise, or 2 (two) tablespoons of salad dressing equals one serving.
  • Five or fewer servings of sweets & added sugars each week 1 tablespoon of sugar, jam or jelly, ½ (half) cup sorbet, or 1 (one) cup lemonade equals one serving.

What makes the DASH Diet successful?

The dash diet plan for diabetes recommends meals high in minerals, including calcium, magnesium, potassium, fibre, and protein, all of which are critical components of a healthy prediabetes diet. These foods are also low in saturated fat, total fat, cholesterol, and sodium, which are risk factors for heart disease, such as high blood pressure and cholesterol. This is especially important in the case of prediabetes because the two conditions are commonly linked. Based on its components, the DASH diet has been proved to be a successful strategy to reduce prediabetes.

Bottomline

The DASH diet could be a simple and efficient way to control blood pressure. Despite decreasing blood pressure, limiting salt intake to 3/4 teaspoon (1,500 mg) or less per day has not been related to any health benefits, such as a reduced risk of heart disease.

Furthermore, the dash diet for prediabetes is comparable to the traditional low-fat diet, which has not been proved to reduce the risk of death from heart disease in rigorous controlled trials. Healthy people may have little reason to follow this diet. On the other hand, DASH may be a fantastic alternative for you if you have high blood pressure or suspect you are salt sensitive.

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