A Comparison of Mediterranean Diet and DASH Diet on Weight, Blood Glucose and Physical Function

Abstract

As global rates of obesity and type 2 diabetes keep climbing, picking a scientifically sound healthy diet has become a key focus in public health. This study draws on clinical evidence and meta-analyses from the past five years (2020–2025) to systematically compare how the Mediterranean diet—rich in olive oil, fish, and whole grains—and the DASH diet—low in sodium and high in potassium, magnesium, and calcium—affect weight management, blood sugar control, and physical function. By analyzing typical intervention data and evidence-based findings, the study shows that the Mediterranean diet stands out for long-term weight maintenance (with BMI dropping 0.8–2.1 kg/m²) and boosting cardiovascular health, while the DASH diet works better for short-term blood sugar stability (cutting post-meal blood sugar swings by 15–20%) and blood pressure control (lowering systolic pressure by 3–15 mmHg). This research offers timely scientific guidance for personalized nutrition plans, suggesting that dietary choices should shift based on metabolic goals.