Metabolic Syndrome Diet: Foods to Eat and Foods to Avoid

Insulin resistance

Insulin resistance occurs when the cells become less sensitive to a hormone called insulin.

Normally, the pancreas produces insulin in response to increased blood sugar levels post meals. This insulin signals the cells to pull sugar from the bloodstream, which can be either used for energy or stored for later use.

With insulin resistance, also known as impaired glucose tolerance, the cells become less sensitive to the effects of insulin, thus increasing the blood sugar levels and eventually the risk of diabetes and other complications.

Obesity

Obesity is a significant risk factor for metabolic syndrome, but adults at a healthy weight are at risk too.

A large study has also reported that metabolic syndrome is seen in up to 8% of adults of normal weight (body mass index [BMI] lower than 25), up to 32% in overweight adults (BMI 25 to 30), and up to 71% in obese adults (BMI higher than 30).

In addition, excessive fat tissue increases the production of certain chemicals that can be harmful in large amounts—one of these is clusterin, a protein that plays a key role in cell death.

Inflammation

Some studies have linked chronic, low-grade inflammation with metabolic syndrome.

Obese people tend to have greater production of inflammatory chemicals called cytokines and C-reactive protein in the fat cells, which has been linked with increased cardiovascular risk. Other risk factors for chronic inflammation include emotional stress, older age, and a Western diet.

Medical conditions

Some chronic medical conditions can increase the risk of metabolic syndrome, including hypothyroidism, polycystic ovary syndrome, and abdominal obesity.

Risk factors most closely tied to metabolic syndrome include:

• Age (more common in older people)
• Ethnicity (African Americans and Mexican Americans are more likely to get metabolic syndrome)
• Body mass index higher than 25
• Personal or family history of diabetes
• Being past menopause 
• History of heavy drinking
• Smoking
• High-fat diet
• Stress
• Sedentary lifestyle

• Fiber-rich foods
  • Fresh fruit
  • Dried fruit
  • Vegetables
  • Oats
  • Barley
  • Dried beans
  • Lentils
  • Brown rice
  • Quinoa
  • Bran
  • Whole-grain bread and pasta
  • Cinnamon
• Potassium-rich foods
  • Bananas
  • Dates
  • Oranges
  • Grapefruit
  • Cantaloupe
  • Collard greens
  • Spinach
  • Edamame beans
  • Black beans
  • Lentils
  • Mushrooms
  • Potato with skin
  • Tomatoes
  • Oat bran
  • Yogurt
• Omega-3 fatty acids
  • Flax seeds
  • Chia seeds
  • Pumpkin seeds
  • Olive oil
  • Pine nuts
  • Walnuts
  • Almonds
  • Navy beans
  • Avocados
  • Salmon
  • Sardines
  • Tuna
  • Mackerel
  • Trout

• Refined carbs
  • White flour, bread, and rice
  • Sugary snacks
  • Potato chips
  • Crackers
• Sugar-sweetened beverages
• Red meat
• Whole-milk dairy products
• Baked goods such as cakes, cookies, and pastries)
• Cured meats such as hot dogs, bacon, and deli meats
• Processed foods
  • Deep-fried foods
  • Packaged cookies
  • Margarine
  • Frozen pizza
  • Frozen fries
  • Cake mixes
  • Pies and pastries

The best diet for metabolic syndrome is one that is healthy, balanced, and sustainable for your lifestyle. People with metabolic syndrome can lower their risk with any diet that promotes weight loss, although certain diets have shown to be especially helpful:

• Mediterranean diet: The Mediterranean diet emphasizes the consumption of fruits, vegetables, whole grains, lean protein, and healthy fats and has been shown to help reduce the risk of metabolic syndrome. In addition to aiding in weight loss, the Mediterranean diet can lower inflammation and improve endothelial function due to it being rich in antioxidants, fiber, and healthy fats.
• Low-carb diet: Low-carb diets are those that contain fewer than 30% of calories from carbohydrates. They promote weight loss and help reverse risks associated with metabolic syndrome by improving insulin sensitivity.
• Vegetarian diet: Large studies have linked vegetarian diets to a lower risk of metabolic syndrome. Incorporating more fresh fruits and vegetables in a plant-based diet can reverse metabolic syndrome in people who already have it.
• Intermittent fasting: Intermittent fasting has become a popular eating pattern in recent years. Some protocols involve restricting food for several hours a day (consuming all meals within 8 hours), whereas others restrict calories several days a week. Studies have reported that intermittent fasting can lower insulin resistance and diabetes risk. If, however, you are on any medications or have existing health concerns including pregnancy, consult your doctor before trying intermittent fasting.

There is no one-size-fits-all diet for metabolic syndrome. Choose the one that is easiest for you to stick with long-term.

Here are some of the best tips that can help you prevent or manage metabolic syndrome:

• Consume a variety of fresh fruits and vegetables
• Limit simple carb intake
• Choose healthy fats
• Eat high-potassium foods such as potatoes, tomatoes, beet greens, and bananas
• Limit sodium intake
• Limit or avoid alcohol
• Avoid smoking
• Get enough sleep and rest
• Engage in regular exercise