Stuck with Metabolic syndrome? Follow our Indian diet to manage your metabolic issue. Metabolic syndrome also known as syndrome X is a cluster of metabolic disorders. Syndrome X Diet Plan ( Metabolic Syndrome Diet Chart India).
According to the American Heart Association, you have metabolic syndrome if you have more than 3 of the below conditions;
- Abdominal obesity – >35 inches for women and >40 for men
- Blood pressure over 130/80 mmHg
- Serum triglycerides over 150 mg/dl
- High-density lipoprotein <50 mg/dl for women and <40 mg/dl for men
- Fasting blood glucose >100 mg/dl
Causes of Metabolic Syndrome
The specific reason for metabolic syndrome is unknown. The primary factor that affects metabolic syndrome is insulin resistance. With insulin resistance, there are excess circulating sugars, leading to high triglycerides, high fasting blood sugars, and weight gain. Obesity is one factor that leads to insulin resistance and high blood pressure. Hereditary implications also play a major role in metabolic syndrome.
Complications of Metabolic Syndrome:
- Type 2 diabetes: Long-term metabolic syndrome, inactivity and no lifestyle changes along with insulin resistance make you prone to type 2 diabetes.
- Coronary artery disease: High triglycerides, low HDL and high fasting blood glucose can lead to dyslipidemia. It can lead to plaque deposition in the arteries and harden the arterial walls. This might cause coronary artery disorders like a heart attack or stroke.
Treatment Of Metabolic Disorder
- Medication: Medication to improve insulin resistance helps to prevent metabolic syndrome. Treat dyslipidemia with medications if required. Manage high blood pressure with appropriate prescription of medications.
- Lifestyle changes: A total lifestyle change is necessary to reverse metabolic syndrome.
- Exercises: Inactivity is one of the major reasons for metabolic syndrome. A daily routine of cardio exercise will help to manage insulin resistance. A cardio workout will help to increase HDL. Follow 30 – 45 minutes of cardio exercises like walking, jogging, cycling, swimming, dancing, or Zumba.
- Diet: A balanced diet that has moderate amounts of carbohydrates, good-quality proteins, and fats will help manage metabolic syndrome. A diet high in fiber, complex carbohydrates, and proteins leads to weight loss and reduces abdominal obesity.
Metabolic Syndrome Diet Chart India
Foods to Eat during Metabolic Syndrome
Consume complex carbohydrates like whole cereals, millets, oats, quinoa, or foods rich in bran. Complex carbohydrates do not spike blood glucose and prevent insulin surge. It helps to manage insulin resistance. Complex carbohydrates have higher satiety levels that prevent you from overeating. Complex carbohydrates are rich in fiber that helps to control sugar spikes and the blood, reduce cholesterol and lose weight.
Pulses, dals, and sprouts are rich in proteins, antioxidants, and fiber. Good quality protein helps to keep you full for longer and does not have sudden sugar spikes. Proteins help to reduce abdominal obesity, lose weight, maintain body cells, and reduce inflammation. Include whole pulses, dals, or sprouts in each of the meals if possible.
Nuts and seeds
Nuts are rich in good quality fats, mainly omega 3 and MUFA. Good quality fats help to reduce inflammation in the body caused by obesity, insulin resistance, and metabolic syndrome itself. Consume at least 10 – 15 gms of nuts daily. The nuts and seeds are a good snack option between meals that will keep you full till the next meal. Include almonds, walnuts, chia seeds, flaxseeds, sunflower seeds, and pumpkin seeds. Consume methi seeds that help to reduce cholesterol, triglycerides, blood sugars, and abdominal obesity.
Milk and products
Milk and milk products are high in saturated fats. It is best to consume low-fat milk and its products to manage dyslipidemia. Milk and its products are rich in proteins, calcium, and other minerals that keep our bones healthy. Consume not more than 2-3 servings of milk and its products in a day.
Poultry and fish
An egg is a complete protein. Poultry provides lean meat that is low in fat and high in proteins. Proteins as discussed earlier help to keep you full for a long, prevent overeating, and help lose weight. Fish is also high in lean proteins and rich in omega 3. Omega 3 helps to correct dyslipidemia, reduce abdominal obesity and reduce inflammation of the body caused by obesity and metabolic syndrome. Consume at least 1 – 2 servings of poultry or fish thrice a week.
Vegetables and fruits
Vegetables and fruits are high in fiber which helps to manage insulin resistance and dyslipidemia and aids weight loss. The antioxidants in fruits and vegetables help to reduce inflammation caused by metabolic syndrome. The vitamins and minerals in fruits and vegetables fulfill your daily nutritional requirements of micronutrients. Consume 4 – 5 servings of fresh fruits and vegetables throughout the day.
Restrict visible fat to not more than 20 -25 grams in a day. Low-fat intake improves dyslipidemia, reduces abdominal obesity, prevents atherosclerosis, and helps in weight loss.
Metabolic Syndrome Diet Chart India
Foods to Avoid during Metabolic Syndrome
- Refined carbohydrates: Refined sugars increase triglyceride levels, worsen insulin resistance and affect heart health. Avoid sugar, refined flour, desserts, sweets, and high-calorie beverages.
- Fatty foods: Deep-fried foods leads to weight gain, dyslipidemia, abdominal obesity, and atherosclerosis. Avoid packaged foods, deep-fried snacks, bakery products, and creamy gravies.
- Alcohol: Alcohol is directly proportional to abdominal obesity, high triglycerides, and insulin resistance.
- Red meat: Red meat is high in saturated fats. It leads to dyslipidemia, and atherosclerosis, and worsens insulin resistance.
Metabolic Syndrome Diet Chart India
Sample Metabolic Syndrome Diet Chart India
Empty stomach: 1 cup warm water with 1 tbsp soaked methi seeds
Breakfast: 2 Egg whites Omelette with 1 Chapati OR 1 slice multigrain Bread OR 2 small Moonglets with vegetables + 1 cup Low fat Milk
Mid-morning: 1 Fruit (100 -150 gms)
Lunch: 1 cup Salad + 1 Nachni Roti + 1 cup Vegetables + 1 cup Sprout or pulse
Mid-afternoon: 1 glass of Buttermilk or 1 cup of Green tea
Snack: ½ cup Soaked nuts (1 dry fig, 2 almonds, 2 walnuts, 10 black raisins, 1 dry apricot)
Dinner: 1 Bowl Meal ( ½ cup Red/ black/ brown Rice, ½ cup beans, 1 cup Stir fry Vegetables, ½ cup low fat Tofu or Paneer or curd garlic and herbs dip)
Bedtime: 1 cup warm water with lemon juice or 1 cup cinnamon tea
A lifestyle modification with appropriate diet corrections under the guidance of certified professionals will help to manage the metabolic syndrome. Metabolic syndrome is not a disease that can be cured. It is a metabolic disorder that has to be corrected and maintained throughout life. It is a vicious cycle that needs to be stopped in between to prevent any other serious health complications.
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