Recommended Foods and Food to Avoid in the Diet for Metabolic Syndrome

Recommended Foods and Food to Avoid in the Diet for Metabolic Syndrome
Page content

Fresh Fruits and Vegetables: The Major Constituent of Metabolic Syndrome Diet

The best diet for metabolic syndrome are low fat low calorie food options, free of empty carbohydrates. Fresh vegetables and fruits constitute the best such food options.

An effective metabolic diet mandates serving fresh vegetables raw, steamed, boiled, grilled, baked, or sautéed in a healthy cooking medium such as olive oil. The diet for metabolic syndrome excludes fried vegetables. Legumes such as beans and peas also make good menu options, and broccoli and leafy greens make excellent side dish options.

Fresh fruits rich in fiber are another ideal ingredient in the metabolic syndrome diet. People suffering from metabolic syndrome should, however, avoid fruit juice as it contains natural sugar. The recommended way to serve fruit is raw, without any sugar-based dressings.

Non-Vegetarian Options in Metabolic Syndrome Diet Plan

Fresh fish such as tuna, salmon, whitefish, and mackerel constitute the perfect non-vegetarian diet and the primary source of protein for people suffering from metabolic syndrome. Fish contains omega-3 fatty acids that contribute to a healthy heart. Serving fish baked, boiled, or poached rather than breaded or fried helps avoid extra calories.

Grilled, boiled, baked, broiled, or braised chicken, turkey, and other fowl, served without cream sauces and gravy pass as safe diet for people suffering from metabolic syndrome. Chicken breast serves as the best meat and poultry option whereas red meat constitutes the worst option in a metabolic syndrome diet. Lean meat is a good alternative to red meat.

Whole Grain and Diary Products in Diet for Metabolic Syndrome

Whole grains in the forms of brown rice, whole wheat pasta made from quinoa, oatmeal, puffed grained cereals, and high fiber breads make a good constituent of the metabolic syndrome diet. The fiber from whole grain helps lower cholesterol and eliminate hunger pangs.

Diary products are a rich source of calcium, but people suffering from metabolic syndrome need to regulate their diary intake. Full-fat dairy products such as whole milk, cheese, yogurt, and cottage cheese need to be reduced in favor of their low-fat or skimmed versions. Margarine that has no trans-fatty acids is a good alternative to butter.

Healthy snacks options in the diet for metabolic syndrome include:

  • Low-calorie foods such as carrot sticks, rice cakes, whole grain crackers, whole wheat crackers, soy chips, fat free popcorn, instant oatmeal and the like
  • High fiber foods such as fruits and vegetables that take more time to digest and consequently reduce hunger pangs for an extended period
  • Nuts such as almonds, brazil nuts, and walnuts, but not sweeter nuts such as peanuts, cashews, and pistachios
  • Probiotic snacks such as yogurt, containing good bacteria that aid in digestion.

Sugary snacks such as fruit juice, candy, desserts, processed grains, and processed foods such as packaged chips are high on the glycemic index and contribute to metabolic syndrome. Most granola bars have little nutritional value, and contain high sugar and salt.

Virtues of the Mediterranean Diet

Mediterranean food combines taste and healthy eating, and comes primarily from plant-based sources and seafood. This diet promotes consumption of green leafy vegetables, fruits, legumes, unrefined cereals, and olive oil, while excluding meat and meat products and considerably limiting consumption of diary products.

Studies establish the superiority of the Mediterranean Diet in controlling metabolic syndrome. A four year study carried out in Greece indicate that people who consumed the traditional Mediterranean diet had longer life expectancy and lower risk of heart disease and cancer than people who did not adhere to this lifestyle.

An effective strategy to counter metabolic syndrome needs to address key diet related issues such as healthy cooking, good eating tips and good food choices. Continue reading How to Prepare an Effective Diet for Metabolic Syndrome

Disclaimer: This article does not constitute medical or dietary advice. Readers are advised to consult a certified medical practitioner or nutritionist before acting on the advice contained in this article.

References

This post is part of the series: Effective Diet for Metabolic Syndrome

Metabolic Syndrome or Insulin resistance syndrome is a group of conditions that put one at high risk of heart disease and diabetics. The key to controlling metabolic disease is not medications but an effective diet plan.

  1. Recommended Foods in Diet for Metabolic Syndrome