The metabolic syndrome is a cluster of metabolic disorders that centre on the development of insulin resistance. Insulin resistance is damaging because it leads to an inability to correctly regulate blood glucose levels, and also causes downstream metabolic problems that include changes to lipoprotein levels and the ability to utilise energy for exercise. Insulin resistance also leads to the development of leptin resistance, and this is damaging because hypothalamic leptin resistance causes dysfunction in the system that regulates appetite. Developing metabolic syndrome increases the risk of a number of diseases including obesity, type 2 diabetes and cardiovascular disease. Improving insulin sensitivity is therefore paramount in preventing these diseases, and this significantly reduces the risk of mortality. A number of foods are known to cause insulin resistance and the metabolic syndrome, and so these foods should be avoided and replaced with healthier alternatives.
Studies have investigated the types of foods that are associated with metabolic syndrome. For example, one study1 investigated the association between food patterns and the risk of metabolic syndrome in a large group of people who had originated from South Asian, but were now living in the United States. The patterns they identified were 1. animal protein, 2. fried snacks, sweets, and high fat dairy, and 3. fruits, vegetables, nuts, and legumes. The results showed that fried snacks, sweets, and high fat dairy was associated with increased insulin resistance and a reduction in high density lipoprotein (HDL) cholesterol, both indicative of the metabolic syndrome. The animal protein pattern was association with a higher waist circumference and body mass index, as well as higher total and low density lipoprotein (LDL) cholesterol, again indicative of metabolic syndrome. The fruits, vegetables, nuts, and legumes pattern was associated with a reduced risk of hypertension, insulin resistance and metabolic syndrome.
Dr Robert Barrington’s Nutritional Recommendation: diets high in fruits, vegetables legumes and nuts have consistently been shown to reduce the risk of western lifestyle diseases. Current recommendations are to eat more of these foods in order to protect from disease. Dairy has also been shown to be protective of obesity, metabolic syndrome and weight gain, and so its inclusion in the dietary pattern including fried foods, sweets and snack is not logical. Evidence shows that those who consume high amounts of dairy are protected from insulin resistance and from obesity, and the recommendation should therefore be to consume moderate amounts of dairy. Avoiding sweets, fried foods and high amounts of animal protein is recommended. Athletes who required higher intakes of protein should choose leaner meats or supplement with a whey protein supplement. Exercise is also important in maintaining insulin sensitivity, and some form of regular exercise should be taken, even if it is based on normal daily tasks such as gardening.
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