Metabolic syndrome is a cluster of conditions that increase the risk of heart disease, stroke, and diabetes. These conditions include high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. Preventing metabolic syndrome involves making healthy lifestyle choices, including avoiding certain foods.
To find out what specific foods we should avoid, we checked in with Dr. Madathupalayam Madhankumar of iCliniq.com, Johanna Angman, registered dietitian nutritionist, and Dr. Kubanych Takyrbashev, MD, health & wellness advisor at NAO; Lisa Richards, nutritionist at The Candida Diet; and Dr. James Hook, MD at Neurogan Health. They revealed that some of worst choices are white bread, red meat, bacon, and more. Read on to find out all nine.
1. Commercial fruit juice
Many commercial fruit juices contain added sugars or high concentrations of natural sugars, which can lead to increased blood sugar levels. Regularly consuming these high-sugar beverages can contribute to insulin resistance, a key factor in metabolic syndrome.
"The juicing process removes most of the natural fiber found in whole fruits, which is essential for slowing down sugar absorption and promoting feelings of fullness. Without fiber, the body digests the juice quickly, leading to increased hunger and calorie intake. This combination of high sugars and low fiber can significantly disrupt metabolic health and contribute to weight gain and obesity," says Richards.
2. Whole milk dairy products
Whole milk and full-fat dairy products are high in saturated fats, which can raise LDL (bad) cholesterol levels. Elevated LDL cholesterol is a risk factor for cardiovascular disease, a component of metabolic syndrome.
"Unlike low-fat milk, whole milk dairy products contain a greater proportion of unhealthy fats. Therefore, consuming whole milk dairy products could elevate body weight and exaggerate the manifestations of metabolic syndrome," says Madhankumar.
3. Red meat
Red meat, especially processed varieties, can promote inflammation in the body. Chronic inflammation is associated with various metabolic disorders, including metabolic syndrome.
Madhankumar elaborates more on this and says, "Red meat is loaded with unhealthy fats that could burden cardiac functions. Regular intake of red meat tends to upscale the body’s bad cholesterol proportion, which in turn contributes to weight gain, worsening obesity. Obesity is a critical element in metabolic syndrome; anything that could potentiate the body weight could directly worsen the metabolic condition."
4. Soda
Sodas are loaded with added sugar, particularly high-fructose corn syrup, which can lead to elevated blood sugar levels. The high sugar and calorie content in soda can also promote obesity.
Angman says "Sugary drinks like sodas can lead to insulin resistance, increased belly fat, and elevated blood sugar levels—all hallmarks of metabolic syndrome. I always advise my clients to swap these beverages with water, herbal teas, or sparkling water with a splash of citrus."
5. White bread
Unlike whole grain bread, white bread is low in fiber. Fiber helps regulate blood sugar levels and keeps you feeling full. Without enough fiber, you might end up overeating and gaining weight, particularly around your abdomen, which increases the risk of metabolic syndrome.
"Foods made from white flour, such as white bread, are rapidly broken down into sugars in the body. This spike in blood sugar and insulin levels can contribute to weight gain and insulin resistance. Opting for whole grains like quinoa, brown rice, and whole wheat products can stabilize blood sugar levels and promote overall health," says Angman.
6. Bacon
Processed meats such as bacon often contain high levels of sodium, which can lead to elevated blood pressure—a key component of metabolic syndrome. Excess sodium also promotes fluid retention and contributes to hypertension.
"Processed meats like bacon are high in unhealthy fats, sodium, and preservatives, which can elevate blood pressure and increase the risk of insulin resistance. These meats also contribute to inflammation in the body. I recommend choosing lean proteins such as chicken, fish, legumes, and plant-based alternatives to mitigate these risks," Angman notes.
7. Margarine
Trans fats and other unhealthy fats found in some margarines can promote inflammation in the body. Chronic inflammation is associated with the development of metabolic syndrome and related health issues.
"Found in margarine and other fried foods, trans fats are known to raise bad cholesterol (LDL) and lower good cholesterol (HDL). This imbalance can lead to atherosclerosis, a condition that significantly increases the risk of heart disease and is a component of metabolic syndrome. Reading labels carefully and avoiding products with "partially hydrogenated oils" can help reduce trans fat intake," says Angman.
8. Sweetened coffees
The added sugars and high-calorie syrups in sweetened coffees can really bump up your calorie intake. Consuming too many calories can lead to weight gain, especially around your belly, which is a big risk factor for metabolic syndrome.
"Sugary drinks like sweetened coffees are high in added sugars and calories and are what I call 'hidden calories' not because we can't see them but because people just don't think outside of the obvious solid meals sometimes. They can massively contribute to weight gain and can easily lead to high blood sugar levels and increased abdominal fat, both of which are key components of metabolic syndrome," says Hook.
9. White rice
Unlike brown rice, white rice has been stripped of its bran and germ, so it lacks fiber. Fiber is important for regulating blood sugar and keeping you full. Without enough fiber, you might overeat, which can lead to weight gain—which could eventually cause metabolic syndrome.
Much like white bread, Takyrbashev recommends "that the consumption of white rice, as well as most other grain products in their white refined form, be kept at a minimum. These products are stripped of fiber and nutrients, resulting in a higher glycemic index, which means a rapidly spiking blood sugar. Over time, this will contribute to insulin resistance and increased inflammation—both hallmarks of metabolic syndrome, as I understand it. Instead, I urge patients to go for whole grains, which provide fiber and thereby a more stable response to blood sugar."
