What Kind of Flour for the DASH Diet?
What is the DASH Diet?
The DASH diet plan, an acronym for Dietary Approaches to Stop Hypertension, is said to lower blood pressure and cholesterol, help with weight loss, and reduce the risk of cancer, stroke, heart disease, kidney stones, and diabetes. Those following the DASH diet limit their sodium intake and eat foods rich in potassium, calcium, and magnesium.
Although the DASH diet discourages empty carbs, it does not forbid any particular types of grain or flour. In fact, whole grain flours and flour made from nuts and seeds, such as almond flour and chickpea flour, align with the DASH diet very well. Many grains and seeds can be milled at home using the Lee Household Flour Mill.
What Can You Eat on the DASH Diet?
Although originally intended to reduce blood pressure, the DASH diet has been adapted as a weight loss diet and a vegetarian diet. This diet plan focuses on high fiber, high protein, low to moderate fat, and low empty carbs. It is considered to be an Americanized version of the Mediterranean diet.
Foods to Eat:
- Fruits
- Vegetables
- Low-fat or nonfat dairy
- Whole grains
- Lean meats
- Fish
- Poultry
- Nuts
- Beans
Foods to Avoid:
- Refined foods
- Processed foods
Read full How to Mill Your Own Flour Guide.
Types of Flour Compatible with the DASH Diet
Almond Flour: Compatible
Amaranth Flour: Compatible
Barley Flour: Compatible
Brown Rice Flour: Compatible
Buckwheat Flour: Compatible
Bulgur Flour: Compatible
Chia Seed Flour: Compatible
Chickpea Flour: Compatible
Coconut Flour: Compatible
Corn Flour: Compatible
Durum Wheat Flour: Compatible
Farro Flour: Compatible
Freekeh Flour: Compatible
Hard Red Spring Wheat Flour: Compatible
Hard Red Winter Wheat Flour: Compatible
Hard White Spring Wheat Flour: Compatible
Hard White Winter Wheat Flour: Compatible
Kamut Flour: Compatible
Millet Flour: Compatible
Oat Flour: Compatible
Potato Flour: Compatible
Pumpernickel Flour: Compatible
Quinoa Flour: Compatible
Rice Flour: Compatible
Rye Flour: Compatible
Semolina Flour: Compatible
Soft Red Spring Wheat Flour: Compatible
Soft Red Winter Wheat Flour: Compatible
Soft White Spring Wheat: Compatible
Soft White Winter Wheat: Compatible
Sorghum Flour: Compatible
Spelt Flour: Compatible
Tapioca Flour: Compatible
Teff Flour: Compatible
Triticale Flour: Compatible
White Rice Flour: Compatible
Whole Grain Wheat Flour: Compatible
Wild Rice Flour: Compatible
Types of Flour NOT Compatible with the DASH Diet
All Purpose Flour: Not Compatible
Recipes Compatible with the DASH Diet include:
Gluten-Free Whole Grain Buckwheat Pancakes