What is the Diet for Metabolic Syndrome
Metabolic syndrome is a disorder that includes at least three of these conditions:
- Abdominal obesity.
- Too much sugar in your blood.
- High blood pressure.
- Higher than normal amount of fat (lipids) in your blood.
- Lower than normal level of “good” cholesterol (HDL).
Following a healthy diet can help to keep metabolic syndrome under control. It can also help to prevent the development of conditions that are associated with metabolic syndrome, such as diabetes, heart disease, and stroke. Along with exercise, a healthy diet:
- Helps to improve the way that the body uses insulin.
- Promotes weight loss. A common goal for people with this condition is to lose at least 7 to 10 percent of their starting weight.
What do I need to know about this Diet for Metabolic Syndrome?
- Use the glycemic index (GI) to plan your meals. The index tells you how quickly a food will raise your blood sugar. Choose foods that have low GI values. These foods take a longer time to raise blood sugar.
- Keep track of how many calories you take in. Eating the right amount of calories will help your achieve a healthy weight.
- You may want to follow a Mediterranean diet. This diet includes lots of vegetables, lean meats or fish, whole grains, fruits, and healthy oils and fats.
What foods can I eat for this Diet for Metabolic Syndrome?
Grains
Stone-ground whole wheat. Pumpernickel bread. Whole-grain bread, crackers, tortillas, cereal, and pasta. Unsweetened oatmeal. Bulgur. Barley. Quinoa. Brown rice or wild rice.
Vegetables
Lettuce. Spinach. Peas. Beets. Cauliflower. Cabbage. Broccoli. Carrots. Tomatoes. Squash. Eggplant. Herbs. Peppers. Onions. Cucumbers. Brussels sprouts. Sweet potatoes. Yams. Beans. Lentils.
Fruits
Berries. Apples. Oranges. Grapes. Mango. Pomegranate. Kiwi. Cherries.
Meats and Other Protein Sources
Seafood and shellfish. Lean meats. Poultry. Tofu.
Dairy
Low-fat or fat-free dairy products, such as milk, yogurt, and cheese.
Beverages
Water. Low-fat milk. Milk alternatives, like soy milk or almond milk. Real fruit juice.
Condiments
Low-sugar or sugar-free ketchup, barbecue sauce, and mayonnaise. Mustard. Relish.
Fats and Oils
Avocado. Canola or olive oil. Nuts and nut butters. Seeds.
What foods are not recommended?
Red meat. Palm oil and coconut oil. Processed foods. Fried foods. Alcohol. Sweetened drinks, such as iced tea and soda. Sweets. Salty foods.
The items listed above may not be a complete list of recommended foods or beverages. Contact your dietitian for more options.
