DASH Diet Meal Plan for Diabetics—With Vegan Alternatives

DASH is the acronym for "Dietary Approaches to Stop Hypertension." As the name suggests, it is mainly advised for people suffering from high blood pressure (hypertension). A DASH diet plan includes lots of fruits, vegetables, whole grains, nuts, and low-fat dairy foods. Lean protein sources like fish, poultry, and eggs are allowed.

This eating pattern has also been shown to improve insulin resistance, obesity, and hyperlipidemia. DASH diet is nutritious, balanced, and sustainable eating that can improve a number of health parameters (1).

The primary foods to avoid are high-sugar and high-fat foods.

The DASH Diet and Diabetes

Often, high blood pressure and diabetes go hand in hand. This is because both the disorders have a common cause, insulin resistance. Diabetics have higher amounts of insulin (around 5-7 times more) in the circulatory system, which causes sodium retention and increased blood pressure.

High insulin can also stimulate the autonomous nervous system, which may cause the arteries to stiffen, leading to hypertension. Consistently high insulin in the system also hardens the arteries and disrupts the endothelial layer, triggering a series of processes that result in the accumulation of calcium and cholesterol (2)(3).

Therefore, a DASH diet can not only address both problems but also help deal with complications such as inflammation, making it one of the best diets for diabetics. Many diabetes management solutions recommend similar diets.

Is the DASH Diet Vegan?

A DASH diet usually includes fish, poultry, eggs, and milk products. So, no, it is not vegan.

However, a vegan DASH diet is possible by substituting animal products with beans, seeds, legumes, and soy products. The DASH eating pattern and the vegan diet together are very effective in lowering both systolic and diastolic blood pressure when compared to a non-vegetarian diet.

1-DAY DASH Diet Meal Plan

A DASH diet recommends:

• 6 to 8 servings of grains
• 4 to 5 servings of vegetables
• 4-5 servings of fruits
• Lean meat, poultry, or fish of six 1 ounce servings
• 4-5 servings of nuts, seeds, and legumes
• Fats and oils, 2-3 servings

Based on the DASH diet guide, a 1-day DASH diet meal plan could follow:

Breakfast

• 2 eggs
• 1 bran muffin
• Yogurt with fruit

Mid-morning

• Mixed nuts
• Herbal tea or tea/coffee with almond milk and stevia leaves

Lunch

• Chicken soup
• Spiced tofu with grilled vegetables
• Kimchi
• Cooked wild rice

Evening Snacks

• Edamame and parmesan crisps
• Fresh pressed fruit juice

Dinner

• Walnut rosemary crusted salmon
• Char-grilled sweet potato
• Bean salad

This Diet Plan Gives You

• 5 serving of vegetables
• 4 servings of fruits
• 3-4 servings of whole grains
• 3 servings of legumes and beans
• 2 servings of nuts and seeds
• 5 servings of protein food

Vegan Substitutes for Common DASH Diet Ingredients

Normally, a DASH diet includes fat-free, dairy and dairy products, fish, poultry, and eggs to ensure sufficient protein intake. However, these requirements can still be attained with a vegan diet:

• Vegan meat Soy and soy products provide a good amount of high-quality protein and can suffice the daily protein intake. Examples include tofu, tempeh, and natto. Other great protein options are texturized vegetable protein (TVP), seitan, mushrooms, jackfruit, beans, and legumes.
• Dairy and dairy products These include soy milk, coconut milk, nut milk, rice milk, and yogurts made from these components, as well as pea protein butter and cashew butter.
• Egg substitute Eggs are an integral part of baking. Amongst the tried and tested egg substitutes, we have applesauce, ground flaxseed or chia seeds, mashed banana, silken tofu, arrowroot powder, vegan agar-agar, etc.

Therefore, a 1-day vegan, DASH diet for diabetics could be:

Breakfast

• 1 cup of coconut milk yogurt with fruits for diabetics such as apples, berries, melons, and some nuts
• 1 piece of whole wheat toast

Midmorning

• Mixed nuts and herbal tea

Lunch

• Spiced tofu with grilled vegetables or jackfruit curry
• Kimchi
• Cooked wild rice

High Tea

• Celery sticks with peanut butter

Dinner

• Vegan mulligatawny soup
• Tempeh steak
• Chickpea quinoa salad

Conclusion

A vegan DASH diet for diabetics is highly recommended by doctors and nutritionists all over the world. They are highly effective and easily sustainable. Not only does it help reduce high blood pressure but also addresses the root cause by optimizing your overall health.

Medical Disclaimer

Dario Health offers health, fitness, and nutritional information and is designed for educational purposes only and should not be relied upon. The information provided might not be accurate, full, complete, or effective. Accordingly, it is not intended to be used for medical diagnosis or treatment or as a substitute for professional medical advice. You are strongly advised to consult your physician or qualified health professional regarding your condition and appropriate medical treatment. Individual symptoms, situations, and circumstances may vary.

Resources

1. https://www.ncbi.nlm.nih.gov/books/NBK482514/
2. https://pubmed.ncbi.nlm.nih.gov/16222607/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5032944/

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