DASH Diet for Diabetes people isn’t an eating plan you follow for a short time. It’s designed to be a lifelong part of diabetes nutrition. You can start by cutting out sodas or adding fruits and vegetables to every meal of your diet. Bring spices to the table and leave the saltshaker in the cabinet! The diet gives you the flexibility to choose how you want to begin and what steps to take and when.
What is DASH Diet?
NHLBI, part of the National Institutes of Health (NIH), promotes the DASH diet or eating pattern. As a means of preventing and controlling blood pressure without the use of medication. The DASH is an eating pattern that is a healthful option for the general public.
The DASH eating pattern promotes blood pressure reduction by encouraging the consumption of foods that are low in saturated fat, total fat, cholesterol, and sodium and high in potassium, calcium, magnesium, fiber, and protein. DASH eating pattern includes whole grains, fat-free or low-fat dairy products, fruits, vegetables, poultry, fish, and nuts. Foods that are limited include fatty meats, full-fat dairy products, tropical oils (e.g., coconut, palm, and palm kernel oils), and sweets and sugar-sweetened beverages.
The number of servings of foods is based on a person’s estimated calorie needs. The DASH eating plan is made with an approach to help lower blood pressure without the use of medication.
DASH Diet and Diabetes Nutrition
DASH stands for Dietary Approaches to Stop Hypertension. Its primary aim is to lower blood pressure. Diabetes and high blood pressure tend to go hand-in-hand: More than half of all adults with diabetes have hypertension, according to research in Diabetes Spectrum. DASH diet may improve insulin resistance, hyperlipidemia (an abnormally high concentration of fats in the blood), and obesity in addition to lowering blood pressure.
Because of the diet’s effect on weight, insulin sensitivity, and glycemic control, it works well for people with prediabetes and type 1 and types 2 diabetes. The Diabetes Spectrum research suggests the diet may decrease your future risk of type 2 diabetes by 20%.
Further research on Diabetes Management, it was found that diet helped lessen episodes of hyperglycemia and control blood glucose levels. Moderating blood glucose levels is an important part of diabetes care. And to prevent damage from diabetes and to protect your heart.
The traditional DASH diet can be low in fat and too high in carbohydrates for those with diabetes. Lowering your carb intake and adding in more unsaturated fats through foods can help you control your blood sugar levels and give you more energy. Foods such as oils, nuts, seeds, and avocado!
Following a healthy eating plan is key to managing diabetes nutrition. You always come across many diet options suggesting how to eat to keep your blood sugar in check. Unlike fad diets that are often hard to maintain, the DASH diet is long touted for its benefits in lowering high blood pressure — is also a top choice in diabetes care and one that’s easy to start.
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