For the past 8 consecutive years, the DASH diet (Dietary Approaches to Stop Hypertension) has been ranked the best overall diet for health and well-being by expert panels from U.S. News & World Report. However, for the first time ever in 2017, the Mediterranean diet managed to tie it for first place!

Having a marginally higher score, the DASH diet is endorsed by the U.S. Department of Health and Human Services.  It was designed to lower blood pressure and focuses a high intake of fruit and vegetables, low or non-fat dairy products, nuts, legumes and whole grains.  This combination results in a high fibre, low fat and low sodium diet that is also high in potassium, calcium and magnesium.  Lean red meat, poultry and fish are it’s protein sources and alcohol intake is restricted to the American guidelines of two or less standard drinks per day for men and one or less for women.

The Mediterranean diet (MED in short) scoring slightly lower, is a high fibre, nutrient rich diet based on a high intake of fruit and vegetables, nuts, legumes and whole grains. Fish is the recommended source of protein, providing cardiac protective Omega 3 fatty acids while saturated fat sources, including red meat are limited.  A moderate to high intake of unsaturated fats, in particular olive oil, is recommended. Low fat dairy products are allowed though restricted, and red wine is promoted in moderated amounts.

So what is the difference between these diets and is one really better than the other?

The MED-DASH Standoff – Similarities

Both diets are based on a food intake high in fruits and vegetables, whole grains, legumes and nuts.  The aim of both the Dash and Med diet, is not weight loss, although both have been used successfully as part of a weight loss program.  Both diets also promote a long term change in eating style, rather than a fad or short term regime.  Unsaturated fats are heavily promoted, whilst saturated fats, high sugar products and empty calories are discouraged.  While the Dash diet has slightly more structure in terms of the number of serves of foods per day depending on caloric requirements, both diets are reasonably flexible and do not involve calorie counting.

The MED-DASH Standoff – Differences

The Dash diet follows a low sodium eating plan which is in line with the American Dietary guidelines.  The Med diet, on the other hand, offers no guidelines for salt intake.  Though generally thought to be a low-salt eating pattern, the inclusion of a number of common Mediterranean foods that are high in salt, such as olives, suggests that this eating plan is likely to be higher in sodium than the Dash diet.

Both diets advocate a low saturated fat intake and promote the use of vegetable oils.  Though the high consumption of olive oil in the Med diet means it’s a higher fat, and therefore possibly higher calorie, diet than the DASH, the high level of cholesterol lowering unsaturated fatty acids and antioxidants found in olive oil also means that the MED diet may be healthier for the heart than the DASH diet.

Another key difference lies in the amount of red meat and dairy intake.  Dash diet follows a low or non fat dairy consumption while the MED diet recommends a more stringent approach.  This may mean that calcium intake on the Med diet is less than that of the Dash.  The Dash diet is higher in red meat while the Med diet has a greater intake of fish and seafood.  In terms of nutrients, it is likely the Med diet is higher in Omega 3 fatty acids than the Dash.

The last significant difference between the two diets is red wine intake.  The Dash diet does not feature alcohol but the Med diet actively promotes the intake of red wine for its heart healthy antioxidants.  This may not work well in cultures where alcohol inhibition is discouraged or prohibited.

Which diet is better for me?

These two diets are really very similar and both are proven to improve health of individuals who follow them correctly.  The Dash diet restricts sodium so it may be more suited to those with or at risk of high blood pressure. It also has a more controlled approach to energy and fat intake which generally lead to weight loss.

The Med diet, known to be rich in heart healthy unsaturated fats and Omega 3 fatty acids, as well as antioxidants, may be more suited for those at risk of heart disease. It has shown success as a weight loss diet in some people.

Both diets are nutrient and vitamin rich, low in saturated fats, high in fibre.  When combined with adequate exercise, both diets provide health benefits in the long run.

Before embarking onto any diet plan, it is best to consult your dietician or health care professional to find out which diet is more suited to your particular nutrition requirements and goals.