DASH Diet + Type 2 Diabetes: What Are The Benefits?

If you’ve ever wondered whether the DASH diet could be helpful for managing your type 2 diabetes (T2D), this guide explains what it is and why it may be beneficial for some people with diabetes (PWD).

What is the DASH diet?

The DASH diet—Dietary Approaches to Stop Hypertension—is a nutrition plan that encourages PWD to eat heart-healthy foods. The benefits of eating this way include lowering blood pressure by following a low-fat, low-sodium, fat-free diet. 

Similar to the Mediterranean Diet, the plan recommends eating fruits, vegetables and whole grains, along with sources of lean protein, such as fish and poultry, and healthy fats like beans, nuts and vegetable oils. It also recommends that people opt for fat-free or low-fat dairy choices.

One of the goals of the diet is to limit intake of foods high in sugar, sodium and saturated fat. Ideally, less than 10% of your daily caloric intake should come from each of these categories. The ultimate goal of the DASH diet is to help PWD lower high blood pressure, which can go hand in hand with a T2D diagnosis.

What to eat on the DASH diet

If you choose to follow the DASH diet, a standard 2,000-calorie plan might look like eating: 

• Four to five servings of vegetables
• Four to five servings of fruits
• Six to eight servings of whole grains
• Two to three servings of dairy
• Six or fewer servings of lean meats, poultry or fish at one ounce per serving
• Two to three servings of fats and oils: healthy options for fats include avocados, low-fat cheese and yogurt, dark chocolate, nuts and olive oil

The following amounts are suggested per week:

• Four to five servings of nuts, seeds and legumes
• Five or fewer servings of sweets

While the diet doesn’t mention caffeine due to a lack of evidence regarding its impact on blood pressure, it does suggest drinking alcohol in moderation.

Does the DASH diet actually work?

People choose the DASH diet because it can help lower high blood pressure. Having high blood pressure is a risk factor for T2D. But the benefits of the DASH diet are not just for lowering blood pressure!

Following this diet also helps you eat foods that are rich in:

• Calcium
• Potassium
• Magnesium

The DASH diet can improve blood sugar, insulin sensitivity and cholesterol levels, helping with weight loss and reducing the risk of T2D. Studies show it’s effective for both preventing and managing the disease. While no single diet is officially recommended to prevent T2D, following the DASH diet can lower your chances of developing it. For those already with diabetes, the diet can boost insulin sensitivity, especially when combined with exercise and weight loss.

Pros and cons of the DASH diet

The pros of following the DASH diet to prevent or manage T2D include:

• It’s relatively easy to start: No special, particularly expensive or hard-to-access foods or supplements are required to follow the DASH diet.
• There’s flexibility: It’s easy to sustain, and there are no real restrictions. It’s recommended to eat small amounts of things like red meat, sweets and fats on the DASH diet.
• It’s healthy, nutritious and filling: This diet encourages eating foods rich in vitamins, minerals and other nutrients your body needs to stay healthy. It doesn’t exclude whole grains, fruits or legumes. While it promotes a healthy eating style, it doesn’t ban treats like sweets but suggests eating them in moderation. 
• It’s clinically backed: Studies show that this diet can help prevent T2D, make managing it easier and lower the chance of high blood pressure. These health issues can lead to heart attacks or strokes. Many major health groups, like the American Heart Association, the National Institutes of Health and the USDA, support this diet.

While there are many pros of the DASH diet, there are also some cons:

• It’s not always convenient: This isn’t a commercialized diet, meaning you can’t find a meal service specifically for this diet. However, you can find DASH-diet-friendly meal services that promote low-sodium meals. 
• This diet isn’t designed for weight loss: If you follow the DASH diet, you probably won’t see quick, dramatic weight loss. But following it can result in weight loss over time when combined with exercise and a calorie deficit.
• There usually aren’t support groups: Unlike national, centralized support groups like Weight Watchers, there isn’t an equivalent for the DASH diet. However, there are online social media groups that can provide peer support. If you look at Facebook Groups, you may find some.

Live with type 2 diabetes? The DASH diet might be worth a try!

Overall, this diet has no real health negatives. It encourages choosing the healthiest foods when options are available. Plus, it’s a diet suitable for the entire family, not just PWD. Many people already follow the DASH guidelines without realizing it.

At the end of the day, it’s important to follow a nutritional plan that fits your real life and health goals while still allowing you to enjoy eating and manage type 2! The answer looks different for everyone, so be sure to work with your healthcare team to find the nutritional approach that’s most supportive for you.

Living with T2D can carry a heavy burden of shame and stigma. Beyond Type 1 is changing what it means to live with T2D alongside a community of peers who truly understand. Join a community that’s been in your shoes. Explore our Community Apps.