A metabolic syndrome diet aims to control high insulin levels, high cholesterol, and high blood pressure caused by obesity, poor diet, a sedentary lifestyle, and stress. The best diet includes lean proteins, vegetables, healthy fats, whole grains, legumes, and fruits, while avoiding refined grains, sugar, high fructose corn syrup, and trans fats. Exercise is also important in reversing metabolic syndrome.
A metabolic syndrome diet is an eating style intended to control the condition known as metabolic syndrome. Metabolic syndrome is characterized by the presence of all of the following factors: high insulin levels, high cholesterol, and high blood pressure. Some of the factors that cause metabolic syndrome are obesity, poor diet, a sedentary lifestyle, and stress. A modified diet, along with exercise and moderate weight loss, has been found to be effective in reversing metabolic syndrome.
The best diet for metabolic syndrome will depend on the dieter’s individual preferences and needs. Many proper diets will have three characteristics. First is the restriction or elimination of any foods that contain refined grains and sugar. Second, any foods with high fructose corn syrup or trans fat are eliminated. The third is the consumption of foods that will moderate insulin levels.
Refined grains like white rice should be avoided due to their effect on insulin levels. It’s best to eat mostly unprocessed whole grains, which cause less of a spike in blood sugar than whole grains. Whole wheat products like whole wheat pasta can be eaten in moderation. Fruit juice or foods with added sugar should also be avoided or consumed in small amounts. Whole fruit is preferable to fruit juice, because the whole form contains fiber and doesn’t spike your blood sugar as much.
High fructose corn syrup and trans fats should be completely eliminated from any metabolic syndrome diet. Some studies have found that corn syrup can increase insulin resistance and visceral fat storage. Excess visceral fat is strongly associated with metabolic syndrome. Trans fats raise cholesterol and can also negatively affect insulin sensitivity.
The foods required in a metabolic syndrome diet plan are generally lean proteins, vegetables, healthy fats, whole grains, legumes, and fruits. The amounts and combinations of these required foods vary between diets. Some dieters find that they do better on a very low-carb metabolic syndrome diet; others may eat higher amounts of carbohydrates. The best diet will be one that provides enough food for satiety while causing weight loss and insulin stabilization.
Exercise should be associated with any metabolic syndrome diet. Promotes weight loss and stabilizes insulin levels, which can prevent or reverse metabolic syndrome. Stress is also reduced with exercise. The intensity of the exercise also appears to be important; One study concluded that interval exercise is especially effective in addressing metabolic syndrome.
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