A recent study in the Annals of Family Medicine pitted a very low-carbohydrate diet against the DASH (Dietary Approaches to Stop Hypertension) diet for adults with hypertension, type 2 diabetes or pre-diabetes, and overweight or obesity. Although both interventions led to improvements in HbA1c, systolic blood pressure and body weight, the improvements were significantly greater among the low-carb group, raising the question of whether this approach might be more effective than the DASH diet, which is currently the American Heart Association’s standard dietary recommendation for high blood pressure.
In the study, participants were divided into four groups:
- one group on a low-carbohydrate diet
- one on the DASH diet
- two of these diets with additional support in the form of email coaching, cookbooks, text messages and recommendations regarding sleep and physical activity.
It was found that the additional support had no significant effect on the outcomes.
For the Very Low Carb (VLC) diet, subjects were advised to limit carbohydrate intake to 20 – 35 grams of non-fiber carbohydrates per day with the goal of achieving ketosis, measured via urine test strips, at least once per week. The DASH diet called for limiting sodium intake to less than 2,300 mg per day and fat intake to 20% – 30% of calories per day. Participants were advised to eat a variety of fruits and vegetables, fish and lean meats, whole grains and low-fat dairy products.
Both interventions led to improvements in key measures, but greater improvements were observed in the VLC arms. In the VLC+ support group, almost 44 percent of subjects were able to reduce or discontinue hypertension medications, compared to only 5 percent in the DASH+ support group.
If you are dealing with hypertension and type 2 diabetes, trying a low-carb diet can help you better manage your condition and even reduce drug dependence. Talk to your healthcare provider for a solution that may work for you.
What is a low-carb diet?
A low-carb diet is a diet that limits carbohydrates, especially in sugary foods, pasta and bread. Instead of eating carbs, focus on protein-rich, whole foods and vegetables. A low-carb diet means that you eat fewer carbohydrates and a higher proportion of proteins and fats. This can also be called a keto diet. However, not all low-carb diets result in ketosis.
The basics
- Food: Meat, fish, eggs, above-ground vegetables and natural fats (such as butter).
- Avoid: Sugar and starchy foods (such as bread, pasta, rice, beans and potatoes).
Eat when you are hungry and stop when you are satisfied. It can be that simple. You don’t have to count calories or weigh your food.
Low-carb can help calm a cranky feeling, often reducing symptoms of irritable bowel syndrome, such as bloating, gas, diarrhea, cramps and pain. Indigestion, reflux and other digestive problems can also sometimes improve. For some, this is the best part of low-carb eating and usually happens within the first few days or first week of starting the diet.
Counting or weighing food is therefore not necessary. You can forget about calories and rely on your sense of hunger and satiety. Most people don’t need to count or weigh their food any more than their breathing. If you don’t believe it, try it for a few weeks and see for yourself.