The 6 Best Fruits You Should Eat for Metabolic Syndrome

The 6 Best Fruits You Should Eat for Metabolic Syndrome

What Is Metabolic Syndrome?

Metabolic syndrome is a cluster of conditions that increase your risk of developing type 2 diabetes, heart disease, and stroke. It is diagnosed when three or more of the following conditions are present:

• High waist circumference
• Elevated triglycerides
• Low HDL cholesterol
• Elevated fasting glucose
• High blood pressure

Best Fruits to Eat for Metabolic Syndrome

If you have or want to prevent metabolic syndrome, you don’t need to avoid fruit. Fruit is filled with fiber, vitamins, and minerals that may help manage or prevent metabolic syndrome. Some fruits even have special phytonutrients that have been shown to improve conditions associated with metabolic syndrome. Here are the top 6 fruits to eat for metabolic syndrome:

Pomegranate

Research reveals pomegranates may positively impact several aspects of metabolic syndrome, including blood pressure, blood sugar, cholesterol, and triglycerides. Pomegranates contain phytonutrients with antioxidant and anti-inflammatory properties, such as phenolic acids, tannins, and flavonoids.

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“One reason is that pomegranates contain phytonutrients with antioxidant and anti-inflammatory properties, such as phenolic acids, tannins, and flavonoids,” says Emily Wood, RDN, LD, CDN. “Pomegranates help grow more of the healthy gut bacteria called Akkermansia, which helps to maintain a healthy metabolism, promote a healthy body weight, support well-being, and also boost your immune system.”

Try this high-fiber, antioxidant-packed Broccoli, Chickpea & Pomegranate Salad for a metabolic syndrome-friendly meal.

Watermelon

Watermelon is another delicious option for metabolic syndrome. Research finds that people who snacked on two cups of watermelon for four weeks felt less hungry and more satisfied than people who consumed an equal-calorie snack of low-fat cookies. They also lost weight and lowered their blood pressure.

“Watermelons have a high water content and also contain nutrients like potassium, vitamin C, magnesium, and antioxidants like lycopene,” says Moushumi Mukherjee, M.S., RDN. “I love adding watermelon to a salad with feta and mint leaves. It’s a perfect salad for warm days.”

This Watermelon, Cucumber & Feta Salad is a crowd favorite.

Blackberries

There’s encouraging news for blackberries, too. “Berries have a lower glycemic index than some other fruits and may not spike blood sugar as quickly as tropical fruits such as pineapple or bananas,” says Lisa Andrews, M.Ed., RD, LD.

“Blackberries also have important minerals like potassium, calcium, and magnesium that all help reduce blood pressure,” says Adiana Castro, M.S., RDN, CDN. “They are also high in fiber, which helps with satiety and keeps blood sugar balanced.”

Castro’s favorite way to enjoy blackberries is in blackberry chia jam. “Mash blackberries and chia seeds together, then add to whole grain crackers,” she says. Smoothies are also a great way to load up on blackberries. Try them in this Blackberry Smoothie.

Citrus

“The best fruit for metabolic syndrome is citrus fruit,” says Andrews. “They contain potassium, vitamin C, and fiber and are part of the DASH diet, a diet recommended for managing hypertension.”

The flavonoids in citrus help reduce inflammation and oxidative stress, both key components of metabolic syndrome. They also help increase insulin sensitivity, which may lead to improved blood sugar control.

Double up on metabolic syndrome-friendly fruits with this Citrus Salad with Pomegranate & Mint.

Grapes

Studies show that grapes may protect against metabolic syndrome by lowering blood pressure, triglycerides, and total and LDL cholesterol.

“Like pomegranate, grapes also help grow more of the healthy gut bacteria Akkermansia,” says Wood. That’s good news since studies have found that higher levels of Akkermansia in the gut have been linked to a lower prevalence of metabolic syndrome.

To prevent blood sugar spikes, pair grapes with a protein source like cheese or almonds. Or add them to a chicken salad.

Apples

Apples may help prevent or manage metabolic syndrome in multiple ways. For starters, they’re rich in fiber. But the real magic may be their antioxidant-rich peels. The reason? Apple peels contain anthocyanins and flavonols, which are believed to help mitigate risk factors for metabolic syndrome.

“So an unpeeled apple a day may go a long way in preventing metabolic syndrome!” says Castro.

Castro loves apple nachos. “Slice apples and add peanut butter, then sprinkle with nuts of your choice.” For other ideas, check out these Healthy Apple Smoothie Recipes.

Other Tips to Manage Metabolic Syndrome

In addition to eating these six fruits, here are some other things you can do to manage metabolic syndrome:

• Eat a balanced diet. Include plenty of green leafy vegetables for potassium, vitamin C, and fiber, and add more beans, legumes, nuts, and seeds for additional fiber and healthy fats.
• Limit saturated fat. Opt for low-fat dairy products and lean meats, and limit or avoid fried foods.
• Eat consistently throughout the day. Eating every three to four hours can help keep blood sugar levels stable and manage cravings and hunger.
• Exercise regularly. Commit to at least 20 minutes of movement per day or 150 minutes per week.

Conclusion

If you have or want to prevent metabolic syndrome, incorporating these six fruits into your diet can be a great step towards managing your condition. In addition to eating these fruits, make sure to eat a balanced diet, limit saturated fat, eat consistently throughout the day, and exercise regularly.

FAQs

Q: What is metabolic syndrome?
A: Metabolic syndrome is a cluster of conditions that increase your risk of developing type 2 diabetes, heart disease, and stroke.

Q: What are the symptoms of metabolic syndrome?
A: The symptoms of metabolic syndrome include high waist circumference, elevated triglycerides, low HDL cholesterol, elevated fasting glucose, and high blood pressure.

Q: What are the best fruits to eat for metabolic syndrome?
A: The best fruits to eat for metabolic syndrome are pomegranate, watermelon, blackberries, citrus, grapes, and apples.

Q: How can I manage metabolic syndrome?
A: You can manage metabolic syndrome by eating a balanced diet, limiting saturated fat, eating consistently throughout the day, exercising regularly, and incorporating the six fruits mentioned above into your diet.