Metabolic syndrome is a cluster of health problems that may go unrecognized by your doctor, but could be putting you at risk for serious health complications. If you have three or more of the following symptoms: high blood sugar, high blood pressure, high triglycerides (a blood fat), low HDL (good) cholesterol, and a big waist (40+ inches for men; 35+ for women measured at the belly button), you may have metabolic syndrome.
Although each of these symptoms can be problematic on their own, having three or more can greatly increase your risk of developing type 2 diabetes, heart disease, stroke, and even cancer. In fact, studies show that 90-95% of all cancer cases can be attributed to lifestyle factors such as diet and smoking, as well as environmental factors, while only 5-10% are linked to genetic causes.
Metabolic syndrome is also known as syndrome X and insulin resistance. When people receive this diagnosis, it can be a wake-up call, motivating them to make dietary changes in order to avoid medication and improve their health. Justine Chan, MHSc, RD, a certified diabetes educator and owner of YourDiabetesDietitian.com, notes that dietary changes can have a significant impact on stopping and even reversing many of the factors that define metabolic syndrome.
Why a Mediterranean Diet is Easier to Follow
Metabolic syndrome is a cluster of health problems, and it is estimated that almost one-third of adults in the United States have it. People with metabolic syndrome are at an increased risk of developing heart disease, stroke, and type 2 diabetes. The symptoms of metabolic syndrome include high blood sugar, high blood pressure, high triglycerides, low HDL cholesterol, and a large waist circumference.
Dietary changes can have a significant impact on stopping and even reversing many of the factors that define metabolic syndrome. While there are many diets out there, the Mediterranean diet has been found to be the best nutritional plan for overcoming metabolic syndrome. Research has linked this specific style of eating to improving every one of the five disorders that make up metabolic syndrome.
One study published in the journal Obesity demonstrated that improving one's diet by following a Mediterranean-style diet resulted in significantly less visceral fat accumulation in the abdomen over six years. Visceral fat is the type of fat that surrounds your organs and releases inflammatory chemicals that increase the risk of developing metabolic syndrome and its related diseases.
Another study suggested that people who followed a Mediterranean-style diet did not develop metabolic syndrome even though they remained obese. In the study of 2,115 obese women, researchers measured abdominal visceral fat, subcutaneous fat, blood biomarkers, and adherence to the Mediterranean diet. They found that following that style of eating regularly correlated with better metabolic health in postmenopausal women compared to overweight women who did not follow the diet.
The Mediterranean diet emphasizes eating fruits, vegetables, whole grains, legumes, nuts, seeds, fish, and olive oil, while limiting red meat and processed foods. This diet is also rich in antioxidants and anti-inflammatory compounds, which may help reduce inflammation and improve insulin sensitivity.
Fill Most of Your Plate with Plants
According to Justine Chan, a certified diabetes educator and owner of YourDiabetesDietitian.com, the foundation of a healthy diet is centered on plant-based foods. Chan recommends focusing on vegetables and fruits, as they contain unique anti-inflammatory compounds and antioxidants that benefit metabolic health. She emphasizes that the dietary fiber found in plant-based foods helps to regulate blood sugar levels and reduce cholesterol.
Swap Pork and Beef with Beans
Reducing your meat consumption can have significant benefits for both your health and the environment. To start, try cutting back your meat meals to three or four times a week instead of seven. Over time, you may even find yourself only eating meat once or twice weekly, or eliminating it altogether.
If you're worried about getting enough protein for muscle repair, don't worry. You can still meet your protein needs by incorporating beans and legumes into your meals. In fact, a 2019 meta-analysis of 36 studies published in Circulation found that substituting red meat with high-quality plant proteins like beans led to improved levels of cholesterol and other blood fats.
Not only are beans and legumes a great source of protein, but they also offer a wide variety of other health benefits. They are rich in fiber, which can help lower cholesterol and improve digestion, and they contain an array of vitamins and minerals. Plus, they are a more sustainable food source compared to meat, as they require less water and produce fewer greenhouse gas emissions.
So next time you're planning a meal, consider swapping out the meat for beans or legumes. You may just discover a new favorite dish that's good for your health and the planet.
Avoid Refined Grains
When it comes to grains, it's important to choose the right kind. Refined grains, such as white rice and flour, lack the essential nutrient fiber. Fiber is important for slowing down digestion, providing a sense of fullness, and regulating blood sugar and cholesterol levels. Instead, opt for whole grains like barley, oats, farro, brown rice, amaranth, quinoa, and buckwheat. These grains are packed with fiber and offer a range of health benefits.
What About Dairy?
While milk is not typically included in the Mediterranean diet, small amounts of cheese and Greek yogurt are acceptable. However, it's important to steer clear of highly processed yogurts that are loaded with added sugars. Instead, opt for plain Greek yogurt, which is a good source of protein, and sweeten it naturally with fresh fruit or a small amount of honey.
Eat at Least Fish Twice a Week
The Mediterranean diet emphasizes regular fish consumption, even for those who don't live near the sea. Oily fish such as salmon, sardines, mackerel, and tuna are rich in omega-3 fatty acids that support heart health and protect the brain. You can find these fish options at your local fishmonger or grocery stores like Costco and Trader Joe's. Adding more fish to your diet can help combat metabolic syndrome and provide additional health benefits.