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What Not To Eat When You Have Metabolic Syndrome?

The very initial management strategy for metabolic syndrome is correct diet and lifestyle changes. Foods that increases the risk of developing metabolic syndrome or worsens the condition should be avoided.

What Not To Eat When You Have Metabolic Syndrome?

Sodium: The diet of the patient suffering from metabolic syndrome or the patients with high risk of metabolic syndrome should be devoid of sodium. Studies have shown that higher levels of sodium in the food are directly related to increase in blood pressure. Any packed salted food should be avoided and avoid adding table salt after the preparation of the food. Cheese, canned vegetables and salted nuts contains high amount of salt.[1]

Fats: Trans fats in the food increases the risk of atherosclerosis, causes rise in cholesterol and increasing the risk of cardiovascular diseases. Tran fat is added to the processed food so as to increase the shelf life of the product. Packed fried items contains high amount of trans fats. Other food which contains trans fats includes frozen pizza, frozen chips and fried products. All these should not be eaten by metabolic syndrome patients.

Sugary Food: Sugary foods increase the level of sugar in the blood and increases obesity. The sugary food increases the risk of type 2 diabetes and risk of cardiovascular diseases. Further, the diet having low sugar content helps in reducing the weight as well as blood sugar level is under control. Products containing high amount of carbohydrates includes carbonated water containing sugar, white bread and white rice.[2]

Artificial Sweetener: Various artificial sweeteners are used in the product to make them edible for the people suffering from diabetes. The products containing artificial sweetener should be avoided by the person suffering from or is at risk of metabolic syndrome as artificial sweetener increases the risk of abnormal blood sugar level and the chances of contacting diabetes are higher. Various products containing artificial sweetener are sweet carbonated water and diet drinks. The artificial sweetener currently in use are aspartame, sucralose and saccharine.[3]

Alcohol: In the person suffering from metabolic syndrome or the person who are at risk should limit the quantity of alcohol. Alcohol increases the synthesis of triglycerides in the body leading to increased risk of cardiovascular disease and atherosclerosis. Further, it also increases the risk of insulin resistance. Thus, alcohol plays a major role in increasing the incidences of metabolic syndrome.[4]

Processed Food: It has been concluded by the studies that high consumption of ultra-processed foods increases the prevalence of metabolic syndrome. Highly processed foods increase the risk of higher cholesterol level.

What To Eat During Metabolic Syndrome?

Potassium: Potassium and magnesium acts as balancing mineral to each other. While sodium increases the blood pressure, potassium tends to lower it down. The food rich in potassium are tomato, orange, banana and lentils.

Food Rich In Fiber: Fibers are known to reduce the risk of cardiovascular disease. They reduce the amount of Low density lipoprotein. Fibers also reduce the risk of diabetes. Various fibers that can be incorporated in the diet of the patient include oats, barley, bran and quinoa.

Omega 3 Fatty Acids: Omega 3 fatty acids are excellent supplement when it comes in regulating the cholesterol level. It helps increasing the HDL in serum. Further, it is also effective in nervous system development and also takes care of the heart. The important omega 3 fatty acids are EPA and DHA. Various foods containing omega 3 fatty acids are flax seed oil, olive oil, salmon oil and avocado oil.

Vitamin B Complex: Vitamin B complex helps in regulating various enzymatic reactions in the body that are important for carrying out various metabolic processes. Thus, foods containing Vitamin B derivatives should be incorporated in the diet.

Almonds: Almonds are rich in omega 3 fatty acids and should be incorporated in diet of metabolic syndrome patients.

Spinach: Spinach reduces the risk of diabetes and also helps in reducing the belly fat.

Broccoli: Broccoli normalizes the blood sugar level and helps managing obesity.[5]


Foods that increases the risk of diabetes, increases obesity, increases LDL and reduces HDL, and increasing the synthesis of triglycerides should be avoided. Foods such as sugary food, trans-fats and processed foods are not to be incorporated in the diet of patient suffering from metabolic syndrome.


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Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:January 10, 2022

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