Adopting either the DASH or Mediterranean diet could lower the risk of developing type 2 diabetes by up to 30%, according to a new study. These findings add to the growing body of evidence supporting the health benefits of these dietary patterns.
The Power of Plant-Based Eating
The research, published in a leading nutrition journal, examined the eating habits of over 20,000 participants. Those who closely followed either the Dietary Approaches to Stop Hypertension (DASH) or Mediterranean diet showed significantly reduced diabetes risk compared to those on standard Western diets.
Key Features of Diabetes-Fighting Diets
Both diets emphasize:
- Abundant fruits and vegetables
- Whole grains and legumes
- Healthy fats like olive oil
- Limited red meat and processed foods
"These diets work because they're rich in fiber and nutrients that improve insulin sensitivity," explains Dr. Sarah Thompson, a nutrition researcher unaffiliated with the study.
Beyond Diabetes Prevention
The benefits extend beyond blood sugar control. Both diets have been shown to:
- Lower blood pressure
- Reduce cardiovascular risk
- Support healthy weight management
- Improve cholesterol levels
Practical tip: Start by incorporating more plant-based meals into your weekly routine rather than attempting a complete diet overhaul overnight.
