![]() ![]() ![]() The mean age of the participants was 55 years, 57.1% were male, and the average BMI was 30.4. The legume-rich DASH diet was similar to the traditional diet except that one serving of red meat was replaced with one serving of legumes at least five days per week.ĭietitians monitored the participants’ diet regularly throughout the study, and before and after the study, the researchers measured the participants’ weight, blood pressure, triglycerides and cholesterol.Ī total of 284 adults completed the study. The traditional DASH diet contained 8-12 servings of fruits and vegetables, 7-15 servings of whole grains, 2-3 servings of low-fat dairy products, two servings of red meat, and one serving of nuts and seeds daily with limited intake of sweets and sugar (five servings per week). The participants were allocated to a calorie-reduced traditional DASH diet or a legume-rich DASH diet over 16 weeks. Researchers in Tehran, Iran, recruited patients with type 2 diabetes enrolled on the Tehran Lipid and Glucose Study (TLGS). However, with dietary guidelines emphasising reducing red meat and increasing plant-based proteins, it is unknown if replacing red meat with legumes in the DASH diet could further reduce hypertension risk, especially in type 2 diabetes. The DASH diet typically includes two daily servings of red meat. ![]() The DASH diet, which includes whole grains, fruits, vegetables, legumes, and low-fat dairy with minimal red and processed meat, is clinically proven to reduce blood pressure. The landmark UK Prospective Diabetes Study showed that reducing blood pressure by 10 mmHg reduces CVD risk and death by up to 12% in type 2 diabetes. Hypertension, a risk factor for cardiovascular disease, affects 70% of people with type 2 diabetes. The study, “ Effect of legumes in energy reduced dietary approaches to stop hypertension (DASH) diet on blood pressure among overweight and obese type 2 diabetic patients: a randomised trial,” was published in Diabetology & Metabolic Syndrome. Notably, participants eating the legume-rich DASH diet reduced their blood pressure by 3.8mmHg more than those eating the traditional diet. Just watch portion sizes.Eating a Dietary Approaches to Stop Hypertension (DASH) diet containing more legumes and less red meat than the traditional DASH diet may further reduce blood pressure, a new randomised study has found. This plan included chocolate and cookies, but those can be replaced with your favorite dessert instead, such as ice cream. A small amount of sweet treats are built into the DASH diet, since deprivation doesn't work well for many people. It is not a fad diet that you stop and start. The DASH diet is a healthy lifestyle that can be followed life long. Specific portion sizes for each of the food groups can be found here. The DASH diet is based on getting enough calcium, fiber, protein and calcium throughout the day. Lean red meat is an acceptable alternative for fish and poultry on occasion. In the DASH diet, poultry and fish are favored over fatty red meats. If you prefer, you can add an additional snack between breakfast and lunch, or can remove the snack after dinner. This meal plan includes three meals and two snacks daily. When you grocery shop, fill your cart with mostly whole foods (vegetables, fruit, whole grains, beans, nuts, seeds, dairy, fish, and poultry) and less processed foods. ![]() The total meal plan calls for 4 to 5 servings of vegetables and 4 to 5 servings of fruits daily. Plan meals and snacks to include a serving or more of vegetables and fruits. ![]()
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