Metabolic syndrome is partially the result of a heavy sugar and processed foods diet, according to the HealthCentral diet and exercise site. People with metabolic syndrome carry fat around the abdomen and have an “apple shape.” A waist circumference of 35″ or more in women and 40″ or more in men is an indicator for metabolic syndrome.
In the New York Times best seller Fat Chance: Beating the Odds against Sugar, Processed Food, Obesity and Disease, author Dr. Robert H. Lustig points out that “a calorie is not a calorie.”
Not all calories are equal. Whether the calorie comes from fructose, glucose, protein or fat is important to its metabolic effect and how much fat that calorie accounts for.
In the late 1970s the government mandated we get the fat out of our food. The food industry responded by putting in more sugar.
If metabolic syndrome is the cause of your weight gain, a diet that is low to moderate in calories coupled with an exercise plan may not be enough to lose the weight. If you continue to eat the wrong foods, exercise and diet may not help at all.
Metabolic Syndrome Cause: Sugar is the Problem
The result has been an altering of our biochemistry that has driven our eating out of control.
In the late 1970s the government mandated we get the fat out of our food. The food industry responded by putting in more sugar. Sugar goes by a variety of names, including glucose, maltose, sucrose, and fructose. According to Dr. Lustig, the result has been an altering of our biochemistry that has driven our eating out of control. Read, “Cause and Cure of Obesity in America.”
Dr. Andrew Weil says data suggests that consumption of sodas (diet or regular) and other products containing high-fructose corn syrup (HFCS) like salad dressings, ketchup, jams, jellies, ice cream and many other foods may be linked to obesity, insulin resistance, and metabolic syndrome in both adults and children. In his opinion, the conventional medical recommendation of a low-fat, high-carbohydrate diet to lower triglycerides and bring down cholesterol is not the solution. Visit our “Diet Reviews” page.
Metabolic Syndrome Diet
Cleveland Clinic recommends the following dietary changes for metabolic syndrome:
Maintain a diet that keeps carbohydrates to no more than 50 percent of total calories. Eat complex carbohydrates such as whole grain bread (instead of white), brown rice (instead of white), and sugars that are unrefined (instead of refined). Increase your fiber consumption by eating legumes (such as beans), whole grains, fruits, and vegetables. Reduce your intake of red meats and poultry. Thirty percent of your daily calories should come from fat. Consume healthy fats such as those in canola oil, olive oil, flaxseed oil and nuts. Have no more than one drink a day for women, or two drinks a day for men.
Dr. Andrew Weil suggests the following principles for this way of eating:
Eat small, frequent meals to keep blood sugar in a healthy range. Eating large meals can flood the bloodstream with glucose and insulin. Experiment until you find what makes you feel your best.
Keep refined starches and sugars to a minimum and choose only those with a low glycemic index.
Keep saturated fats and trans-fats to a minimum but have moderate amounts of monounsaturated oils such as olive oil.
Eat fish several times a week, especially wild, cold-water fish high in omega-3 fatty acids such as salmon and sardines. Omega-3 supplements are also acceptable.
Eat generous amounts of non-starchy vegetables like cucumbers, bell peppers, dark leafy greens, zucchini, eggplant, squash, asparagus, broccoli, cabbage, Brussels sprouts, beans, radishes and spinach.
Eat foods high in magnesium. Research has found that these foods lower the incidence of metabolic syndrome. We can get magnesium by eating plenty of whole grains and leafy green vegetables such as spinach. Almonds, avocados, beans, soybeans, halibut, cashews and other nuts are also good sources of magnesium. Personally, I supplement my diet with Natural Vitality’s Natural Calm magnesium citrate powder. I use the raspberry lemon version and it adds a nice flavor to my water.
Living larger than ever,
My Bariatric Life