It is extremely important for diabetes patients to adopt a healthy and varied diet in their daily lives. Sometimes a specific diet can be a tool to achieve this. An example of a diet that is often mentioned in the same breath as diabetes is the DASH diet.
What is the DASH diet?
DASH stands for Dietary Approaches to Stop Hypertension and was developed in the XNUMXs by the National Health Institute in the United States, based on scientific research. The goal of this diet is to lower blood pressure without the use of medications. In addition, it appears that weight can also be lost, LDL cholesterol can be lowered, as well as blood sugar. It also has a beneficial effect on metabolism and intestinal flora. Diabetes patients in particular benefit from this diet, as they are twice as likely to suffer from high blood pressure compared to healthy people. High blood pressure means a higher risk of cardiovascular disease.
What should I not eat and drink according to DASH?
The most important thing is to avoid added sugars, saturated fats and high salt intakes.
Reduce added sugars
It is a myth that diabetes patients no longer eat sugar. Everyone needs sugar, but people with diabetes need to pay more attention to blood sugar levels. Added sugars should be avoided as much as possible. These are mainly found in soft drinks, pastries, sweets, chocolate and cookies. Therefore, always pay attention to the labels of the products purchased in the supermarket.
Reduce saturated fat
Our body needs fats as building blocks, to absorb vitamins, protect cells and store energy. There are unsaturated (good) fats and saturated (bad) fats. Fatty meat, pastries, cookies, chocolate, butter, cheese, margarine and whole milk products often contain a lot of saturated fats. These are not recommended for the DASH diet. Therefore choose unsaturated fats, such as those found in fish, nuts and oils.
Reduce salt intake
According to the Heart Foundation, 6.000 new patients with cardiovascular disease are prevented every year if we reduce our salt intake. We consume no less than 80 percent of salt through food. We add the remaining 20 percent to meals ourselves.
What can I eat and drink?
Potassium, calcium, magnesium and dietary fiber in particular contribute to lower blood pressure. These nutrients are central to the DASH diet. These are found in low-fat dairy products, whole grain products, vegetables, fruit, nuts, seeds, legumes, fish, poultry and vegetable oil. In this way, cholesterol levels and blood pressure can be reduced. The risk of contracting cardiovascular disease as a diabetes patient is also reduced.
Because diabetes is being diagnosed more and more often and at an increasingly younger age, it has become necessary for many Dutch people to take a closer look at their unhealthy diet. There are many DASH recipes available online, which can be useful for everyone to eat a balanced and healthy diet, without any harmful effects on their health.