Metabolic Syndrome

Reverse underlying insulin resistance, inflammation and correct cause of metabolic error

Recommended For

Dysmetabolic syndrome, Insulin resistance syndrome, Syndrome X.

Diet Goals

Lose weight, reverse insulin resistance

  • Whole plant based foods
  • Limit carbs, sugars
  • Consider intermittent fasting to reverse insulin resistance
1 in 3 adults have metabolic syndrome; diet goals are a steady blood sugar, lower BP and weight loss which can reverse this syndrome

Food Recommendations

Foods to Eat

Veggies, Leafy greens: Lettuce, kale, spinach, romaine, arugula
Fruit, Berries: Raspberry, blueberry, strawberry
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Fatty fish, omega-3s: Salmon, tuna, sardines, mackerel, trout
Olive oil: Extra virgin olive oil contains more antioxidants, vitamins

Foods to Avoid

Refined carbs: Bread, pasta, wraps, pancakes, condiments, sauces, dressings
Red meat: Beef, lamb, pork, goat, veal, mutton
Full fat dairy: Whole milk, yogurt, butter, cheese
Pickled or cured meats: Canned, pickled, salted, cured or smoked meat, fish
Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce

Diet Rules

Additional Information

Research

Metabolic syndrome is a cluster of 5 conditions: High BP, cholesterol, triglycerides, abdominal fat and high fasting blood sugar.
Insulin resistance is the underlying condition in metabolic syndrome; decrease processed carbs to reverse or manage metabolic syndrome.
Intermittent fasting can treat insulin resistance; even a 12 hour daily fast allows the body to rest, drops insulin and blood sugar levels significantly.

Caveats

Reducing carb intake reduces the amount of circulating insulin.
Add exercise is the fastest and most effective way to reverse insulin resistance.
Limited, steady carbs at each meal recommended but increase quality of carbs; trade white bread, pasta, cereal for high fiber whole wheat carbs like whole wheat bread, pasta, brown rice.
Fasting insulin may be lowered by fat. Monounsaturated fat (MUFA) is preferable to polyunsaturated fat (PUFA) for fasting insulin and glucose lowering.

References

Castro-Barquero, S., Ruiz-León, A., Sierra-Pérez, M., Estruch, R., & Casas, R. (2020). Dietary Strategies for Metabolic Syndrome: A Comprehensive Review. PMID: 33003472; PMCID: PMC7600579. https://pubmed.ncbi.nlm.nih.gov/33003472/
Metabolic Syndrome Diet: What to Eat and What to Avoid. (2021). Cleveland Clinic. https://health.clevelandclinic.org/metabolic-syndrome-diet/
Lutz, J. (2020). Obesity and Inflammation: A Vicious Cycle. HealthCentral. https://www.healthcentral.com/condition/obesity/obesity-inflammation-cycle
Soliman, S. (2020). Metabolic Syndrome: Impact of Dietary Therapy. IntechOpen Limited. https://www.intechopen.com/chapters/70817
Wappner, R., & Gibson, K. (2003). Disorders of Leucine Metabolism. Physician’s Guide to the Laboratory Diagnosis of Metabolic Diseases 2nd ed. http://eknygos.lsmuni.lt/springer/365/59-79.pdf