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What Kind of Flour for the DASH Diet?

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

Honey Whole Wheat Bread

Whole Grain Chocolate Cupcakes

Whole Wheat Honey Bread