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Medical News Today
04-08-2025
- Health
- Medical News Today
Mediterranean, DASH, or AHEI: Which diet lowers diabetes risk the most?
The Mediterranean diet, the DASH diet, and the AHEI diet can all lower the risk of developing type 2 diabetes, according to a new researchers who conducted it analyzed the medical histories of over 800,000 people across 33 studies to arrive at its three diets share one common principle: reducing the consumption of unhealthy fats, sugars, and processed to a new meta-analysis, or study of studies, following any of three healthy diets can reduce the risk of developing type 2 whose food consumption closely adhered to the eating patterns established in the Mediterranean diet, the DASH diet, and the AHEI diet had lower chances of developing greatest reduction of diabetes risk, 23%, came for those closely following the DASH diet, followed by the AHEI diet, 21%, and the Mediterranean diet, 17%.The researchers analyzed the findings of 33 reports describing associations between diet and diabetes, encompassing the medical histories of over 800,000 important finding of the meta-analysis is that its conclusions applied across a broad range of populations, including African, Asian, European, and Hispanic ethnic groups. This is noteworthy because these groups have different food cultures and different levels of diabetes limitation of the analysis is that the decrease in risk, though apparent, did not reach a level of statistical significance for Hispanic people or mixed ethnic groups. The researchers suggest that this may be due to having less data for these populations in the original studies. They say further investigation, particularly for these populations, is results of the meta-analysis will be presented in September 2025 at the Annual Meeting of the European Association for the Study of Diabetes (EASD) in Vienna, Austria. They are yet to appear in a peer-reviewed do the Mediterranean, DASH, and AHEI diets have in common?Perhaps the best-known of the three diets cited in the meta-analysis is the Mediterranean diet. This diet is based on the eating patterns practiced by long-lived people living in the vicinity of the Mediterranean is characterized by an emphasis on unprocessed foods, fruits, vegetables, legumes, whole grains, and lean sources of DASH diet, as its full name — Dietary Approaches to Stop Hypertension — suggests, helps a person reduce their intake of sodium and to increase their consumption of magnesium, calcium, and potassium to help maintain a healthy blood pressure. It is in many ways not very different from the Mediterranean the least familiar diet mentioned in the metastudy is Harvard University's AHEI Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and heart health expert at Entirely Nourished, not involved in this research, explained what the AHEI diet is:'The AHEI (Alternative Healthy Eating Index) diet is a research-based scoring system developed to assess diet quality based on how well it aligns with dietary patterns that have been shown to lower chronic disease risk. It encourages high consumption of fiber-dense foods like vegetables, whole fruits excluding juice, whole grains, nuts, legumes; healthy fats like polyunsaturated fats, and lean proteins, specifically fish and poultry. It limits red and processed meats, refined grains, sodium, and sugar-sweetened beverages.'All three diets share some underlying concepts, said Jason Ng, MD, BA, who teaches endocrinology and metabolism in the Department of Medicine at the University of all, 'contain the common theme of focusing on healthy fats, more plant-based foods like vegetables and fruits, and staying away from processed foods and keeping away from high sugar and added sugars to foods, which are all cornerstones of type 2 diabetes management,' said Ng, who was likewise not involved in this does diet contribute to diabetes?The foods people consume are a major driver of diabetes, said Ng. 'Type 2 diabetes is caused by increasing insulin resistance.''Carbohydrates,' he explained, 'especially processed sugars, for example, lead to extra work for the body to process. Over time, potential insulin resistance increases, which forces the pancreas to make more insulin to compensate. When the pancreas cannot make enough insulin to manage blood sugars, you develop [type 2 diabetes].'Routhenstein noted that some popular foods are particularly likely to cause this to occur, citing sugar-sweetened beverages, refined grains such as white bread and pastries, processed and red meats, and fried and fast addition, she said, 'diets high in added sugars and sodium but low in fiber-rich whole foods significantly increase diabetes risk by promoting inflammation, impairing insulin sensitivity, contributing to weight gain, and disrupting gut health, all of which play a role in poor glucose regulation.'Why the DASH diet may decrease diabetes risk the most'The DASH diet has a slightly higher emphasis on sodium intake that may indirectly worsen insulin resistance,' Ng hypothesized, 'so an emphasis on low sodium may indirectly help insulin sensitivity and, thus, improve [type 2 diabetes].'Routhenstein was drawn to another aspect of the DASH diet, pointing out that it 'has the unique offering of honing into certain micronutrients.''For example,' she explained, '[the DASH diet] is abundant in both potassium and magnesium that not only supports healthy blood pressure but also plays a key role in glucose metabolism, enhancing insulin sensitivity, facilitating cellular glucose uptake, and reducing systemic inflammation, creating a metabolic environment less prone to diabetes development.'Will these diets help if you already have diabetes?Ng suggested it is unclear if these diets can reverse diabetes once it has developed, but suggested it makes sense to give one a noted that 'although reversing [type 2 diabetes] is a complex process, any diet that emphasizes healthy eating, which all of these do, can only help reduce the progression of [type 2 diabetes] and obtain better sugar control and improved insulin sensitivity.'
Daily Mail
31-07-2025
- Entertainment
- Daily Mail
Blanca Blanco reveals the trendy DASH diet has helped her stay a size 2 all summer
Blanca Blanco has stayed a tiny size two all summer thanks to her new trendy diet. The brunette bombshell from Washington state said she has been on the DASH Diet. 'I love this diet because it focuses on whole foods while cutting out sugar, which is something I can do,' the Finding Nicole actress told Daily Mail. 'I start my day with oats with berries or eggs with avocado, and black beans on the side. For lunch I have a salad with chickpeas and tuna, and dinner is chicken or salmon with chickpeas and plenty of vegetables,' added the Eye For Eye actress. 'Snacks are raw vegetables, nuts mixed with raisins or fat-free yogurt.' The DASH (Dietary Approaches to Stop Hypertension) diet focuses on reducing sodium intake and emphasizes fruits, vegetables, and low-fat dairy. Blanca Blanco has stayed a tiny size two all summer thanks to her new trendy diet; seen on Wednesday in Los Angeles The DASH diet continues to be highly recommended in 2025, particularly for heart health and managing high blood pressure. It's been recognized as the number one Best Heart-Healthy Diet and Best Diet for High Blood Pressure in the U.S. News & World Report's 2025 Best Diets rankings. This diet emphasizes nutrient-rich foods like fruits, vegetables, whole grains, and low-fat dairy while limiting sodium, saturated fat, and added sugars. The DASH diet emphasizes lean meats, poultry, fish, beans, and nuts as protein sources. It includes healthy oils like canola, corn, olive, and safflower oils. Overall health benefits include managing blood pressure, cholesterol levels, blood sugar control, and even weight loss, according to some studies. The DASH diet also has several cookbooks to guide individuals. In May Blanco told Daily Mail that she does a '20 minute exercise' every day that helps keep her core strong and her waistline small. 'I do this exercise without fail every day because it keeps my tummy flat,' Blanca told Daily Mail. 'I usually do it as soon as I wake up to get it out of the way, that way it does not burden me. If I do first thing, it's off my check list.' Blanca lays on the floor and does 100 mini crunches. Then she does a plank position for five minutes and 50 lunges. 'It's so easy and I change it up, sometimes I do the plank first because it's easier, then I go into the lunges and leave the crunches for last because they are painful, I will be honest,' she said. 'I do this to get a strong core and because I love having mini abs, it makes me feel good when I am in a bikini.' Blanco is in a new film: Finding Nicole was released on Apple TV+ and Amazon Prime on May 6. The beauty plays Katarina Lopez. Her costars are Sean Whalen and Richard Tyson. Based on the true-life story of Nicole Beverly as seen on Inside Evil with Chris Cuomo, Til Death Do Us Part, and the top-selling book with the same title. Nicole and her children survive and overcome domestic violence. In February Blanca told about her diet that involves less carbs, more protein, with meals ending by 5 pm. The DASH (Dietary Approaches to Stop Hypertension) diet focuses on reducing sodium intake and emphasizes fruits, vegetables, and low-fat dairy Turns out she eats carbs only once a week so that's a no to pizza, pasta and bagels six days a week. 'That shocks the body,' said the cover girl. 'My body is not used to having a ton of carbs but it is hard to completely cut them out. So if I have carbs once a week my body does not get used to them and can process fast. If you have carbs every day, your body doesn't process them as well.' This comes after Blanca told that she would never use the diabetes drug Ozempic for weight loss as she would rather ' sweat it out at the gym' instead of rely on the drug. 'I know Ozempic does wonders for people suffering from Diabetes, it is like a miracle drug for some, but I would not use it for weight loss,' said Blanca. 'I don't judge people who do that, I know it's incredibly challenging to lose weight. It's just not for me because I feel I can diet and exercise to stay at the weight I want. 'But I also have to admit that I am lucky, my metabolism is pretty fast, so I have it easier than a lot of people. Everyone has to do what is right for them and just be healthy first and foremost.' Staying in shape is important to the actress as she tells she has learned a new way to work out. She does strength training instead of intense cardio - and she does it at home as well as the gym. 'As we get older, we lose muscle mass; that's called sarcopenia. So it is important to keep muscle mass up,' she told Sarcopenia is a condition that causes a progressive loss of muscle mass, strength, and quality in older adults. 'When you maintain muscle mass then you not only look better but you move better and your risk for injury is lower.' She added: 'So I have been focusing on mobility, strength, and stability. It is so easy to do, I keep free weights at home and at the gym I use the machines. It is a must for me now.' She also lost 10lbs earlier this year by giving up meat and is instead eating fish and chicken. 'I think it is has been really good for my waistline because my dresses are all loose now!' she told 'And I don't miss the steaks which can be too heavy sometimes.'
India.com
02-06-2025
- Health
- India.com
7 expert recommended diets to reduce risk of heart disease
Here are seven expert-backed diets that can lower your risk of heart disease. A Mediterranean diet loaded with fruits, vegetables, whole grains, olive oil, and fish is beneficial for the heart. It keeps cholesterol and rampant inflammation under control, which cuts down the risk of heart disease. A Plant-Based Diet mainly consists of unprocessed legumes, fruits, and veggies. It can help bring blood pressure and bad cholesterol down, and also raise the amount of beneficial nutrients for the heart. Flexitarian Diet A diet comprised mostly of plants, and eating a little bit of meat whenever you want. It helps to protect your heart since it cuts down on saturated fats and gives you more fibre. A Low-Carb Diet that uses healthy fats. eats less refined celery and instead chooses avocados and nuts, which are good fats. may support keeping weight on track, help regulate blood sugar, and lower the risk of heart problems. Nordic Diet Inspired by eating patterns common in Scandinavia that include berries, root vegetables, and fish. Omega-3s have been shown to help with heart problems by reducing inflammation and cholesterol. The TLC Diet managed by the National Institutes of Health, the plan aims to lower bad cholesterol. It advises eating low-fat foods, more fibre, and making healthy changes. DASH Diet Since it helps reduce high blood pressure, it has a high content of potassium, calcium, and magnesium. It removes sodium, red meat, and sugar, which are beneficial to the heart.
