But DASH—which stands for Dietary Approaches to Stop Hypertension—is far from a fad diet. Created by the National Heart, Lung, and Blood Institute (NHLBI), the DASH Diet is designed to improve health in people with high blood pressure, a.k.a. hypertension. (In the U.S., one out of every three adults has high blood pressure, according to the Centers of Disease Control and Prevention.) U.S. News & World Report has named the DASH Diet the best overall diet for the past eight years.
You can eat what you love. It’s evident that with such a variety of whole, fresh foods available to you as options, it’s easy to build meals based on the diet. And, you don’t have to eliminate your favorites, either. They may just require some tweaks. For instance, rather than a sausage and pepperoni pizza, you’d choose one piled high with veggies and topped with some cheese. You can also fit in a lot of food into one meal. Filling up on fresh foods like fruits and vegetables will allow you to build volume into meals for fewer calories.
The DASH diet is especially recommended for people with hypertension (high blood pressure) or prehypertension. The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension). In addition to being a low salt (or low sodium) plan, the DASH diet provides additional benefits to reduce blood pressure. It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, rich in potasium, calcium, and magnesium. The full DASH diet plan is shown here. The DASH diet is a healthy plan, designed for the whole family. New research continues to show additional health benefits of the plan.
There’s a large spectrum of where people can fall on a vegetarian diet: For example, vegans consume no animal products, whereas ovo-lacto vegetarians eat both dairy and eggs. The eating style may help with weight loss, suggests a review published in August 2017 in Nutrients, but some vegans and vegetarians may become deficient in specific nutrients, such as calcium, iron, zinc, and vitamin B12, according to an article published in December 2017 in Nutrition, Metabolism and Cardiovascular Diseases. (23,24)
Earlier this month during a taping of HeartTalk presented by Capital Cardiology Associates, Dr. James O’Brien mentioned the Mediterranean diet. He said it was a diet that he strongly recommend for patients with heart disease. Now, being a health and fitness enthusiast and a 40-year old man with a family history of diabetes and heart disease, I am always open to ways to improve my heart health.
We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low-carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again.
Today’s healthy pasta meals have roots that stretch back to ancient times. Thousands of years ago, people ground wheat, mixed it with water to make a wheat paste, dried it, and then boiled it to go with meals. Today’s consumers welcome pasta to their tables for its versatility and convenience, just as nutrition scientists recognize pasta meals for their place in healthy eating patterns, such as the “gold standard” Mediterranean Diet and the traditional Latin American diet. Read more
What the expert says: ‘Like with atkins, you will lose weight quickly. The ketogenic diet is used in medicine, but under strict supervision and for set periods of time, so with appropriate support it can be safe in the short to medium term. The brain does use glucose as its fuel of choice, so ‘brain fog’ lethargy are common side effects. You’ll known when your body is running off ketones by your breath – it’s known as ‘keto breath’, and it’s bad. It also can affect your ability to exercise by due to a lack of quickly accessible energy.
Long-term use of the ketogenic diet in children increases the risk of slowed or stunted growth, bone fractures and kidney stones. The diet reduces levels of insulin-like growth factor 1, which is important for childhood growth. Like many anticonvulsant drugs, the ketogenic diet has an adverse effect on bone health. Many factors may be involved such as acidosis and suppressed growth hormone. About 1 in 20 children on the ketogenic diet will develop kidney stones (compared with one in several thousand for the general population). A class of anticonvulsants known as carbonic anhydrase inhibitors (topiramate, zonisamide) are known to increase the risk of kidney stones, but the combination of these anticonvulsants and the ketogenic diet does not appear to elevate the risk above that of the diet alone. The stones are treatable and do not justify discontinuation of the diet. Johns Hopkins Hospital now gives oral potassium citrate supplements to all ketogenic diet patients, resulting in a sevenfold decrease in the incidence of kidney stones. However, this empiric usage has not been tested in a prospective controlled trial. Kidney stone formation (nephrolithiasis) is associated with the diet for four reasons:
You’re a diabetic counselor and are talking about being worried about not being able to eat birthday cake? Hell I’ve been on keto since July 2016 and haven’t felt any urge to go back, simply because I feel so much better. Also the diet is really not all that restrictive, you can make desserts using stevia/erythritrol, coconut/almond flour, etc. I had ketogenic pizza the other night and it turned out great. Lots of great resources out there for food options. I’m not diabetic myself, but I used to be prone to hypoglycemia and keto has eliminated the issue since I’m not dependent on glucose. There are a lot of wrong ways to do keto though, and doing the diet correctly has a moderate learning curve.
My pick for the healthiest meal plan for diabetes? My favorite is the Mediterranean Diet. It’s high in fiber, low in saturated fats and includes no processed foods which is the challenge for all of us at this point in history. If we could all eat like they do in Italy and Greece! Think of Sicily and the coasts of Greece where their diet consists of fresh fish, fresh fruits and vegetables, nuts, beans, seeds, olives and olive oil, lean meats such as chicken and pork, some eggs and little red meat. The American Heart Association recommends it as well as the American Diabetes Association as being one healthy diet choice for people with diabetes.
Some diet plans, such as the MIND diet and the DASH diet, are meant to focus on certain areas of health — and weight loss may be a bonus. Others are created with weight loss as a primary goal. “It is important to remember that we are all very unique individuals,” says Kyle. “We all have different states of health and different lifestyles, which could affect what diet plan is best for us. That means that you should not be considering what is working for your friends or family members — and instead should pay attention to what works for you individually.”
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In this meta-analysis, the researchers looked at the results from a total of 20 randomized controlled trials with more than 3,000 subjects, most of whom had type 2 diabetes.  Although the authors concluded that low-carbohydrate, low-GI, Mediterranean, and high-protein diets should all be considered as a dietary strategy for diabetes management, the low-carb diet proved itself as being superior in 6 of the 8 studies.
There are three instances where there’s research to back up a ketogenic diet, including to help control type 2 diabetes, as part of epilepsy treatment, or for weight loss, says Mattinson. “In terms of diabetes, there is some promising research showing that the ketogenic diet may improve glycemic control. It may cause a reduction in A1C — a key test for diabetes that measures a person’s average blood sugar control over two to three months — something that may help you reduce medication use,” she says.