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The DASH diet is all you need for weight loss if you have diabetes

If you’re a diabetic and want to lose weight, then there’s nothing better than the DASH diet for you. Read on to know more
DASH diet for hypertension
DASH diet can have many health benefits. Image courtesy: Shutterstock
Geetika Sachdev Updated: 30 Oct 2023, 16:16 pm IST
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We all know how important it is to maintain a healthy weight. And this becomes even more critical when you’re suffering from diabetes. That’s because your weight has a direct impact on your blood sugar levels; and in some cases, it could give rise to some complications. Now, we are sure you don’t want that right?

Losing weight is no mean feat for diabetics, and that’s why we are here to help you with a diet for weight loss. Remember consuming weight loss pills or even starving yourself is not a healthy option, and if you already suffer from high blood sugar levels, this could really cause damage. 

That’s why we present to you the DASH diet or Dietary Approaches to Stop Hypertension, that has garnered praise all over the world for helping diabetics lose weight, without any side effects. 

So without wasting any time, let’s try and understand why this diet works better than others. 

Also, read: 5 diabetes superfoods that can help you control your blood sugar naturally

What is the DASH diet?
Unlike a temporary diet plan, DASH is all about inculcating a healthy lifestyle in the long run. Although the diet plan was initially created to lower blood pressure without medication, it became popular amongst diabetics too. 

That’s because the diet focuses on consuming foods that contain nutrients like potassium, calcium, and magnesium. It also abstains people from consuming too much sodium, so try not to sprinkle any extra salt for your own good. 

DASH diet
What you eat matters a lot when it comes to weight loss. Image courtesy: Shutterstock

What to eat on a DASH diet
As mentioned above, the DASH diet includes whole grains, fruits, vegetables, and low-fat dairy products in abundant quantities. You can also include fish, poultry, and legumes, as well as nuts and seeds. The diet is low in saturated fats, trans fat, and total fat. 

Try and include whole grains, instead of processed ones. For instance, swap white rice with brown rice, wholewheat pasta instead of regular pasta, and the same goes for bread. Avoid the use of butter, cheese or heavy sauces! 

Make sure you consume four to five servings of vegetables every day like tomatoes, carrots, sweet potatoes, and greens. These are particularly beneficial for diabetics, since they contain generous amounts of fibre, vitamins, and minerals such as potassium and magnesium. 

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You can include fresh fruits to your diet, but in moderation. Canned fruits are a complete no-no! 

Dairy is also a critical part of the DASH diet, so make sure you get your fill of milk, yoghurt and cheese. These foods also contain calcium, vitamin D, and protein, and are good for you. The only thing to keep in mind is to choose dairy products that are either low-fat or fat-free. 

Lean meat, poultry and heart-healthy fish like salmon and tuna are all rich sources of protein, vitamin B, iron and zinc, and can be enjoyed without a worry. Stay away from red meat as much as possible!  

Also, read: 9 foods that your diabetic parents must avoid at all costs

The bottom line?
Although the DASH diet is not a weight loss program, it helps you shed excess fat because of the healthy food choices you make! 

The DASH diet generally includes about 2,000 calories a day.  If you’re trying to lose weight, you can cut back by a few calories! So diabetics, wait no more and adopt this diet today to kickstart your weight loss regime!

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About the Author

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town. ...Read More

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