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Metabolic syndrome (aka insulin resistance syndrome) is a cluster of health conditions, including abdominal obesity, high blood pressure, low HDL (“good”) cholesterol, high triglycerides and elevated blood sugar levels, per theNational Heart, Lung and Blood Institute.
According to the NHLBI, having metabolic syndrome is quite common in the United States, with approximately 1 in every 3 adults having this condition. Those diagnosed with metabolic syndrome are at an increased risk of coronary heart disease, diabetes, stroke and other serious health concerns. So, finding ways to manage this condition can be of the utmost importance.
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Rosmy Barrios, M.D., medical advisor for Health Reporter, explains that, for those with metabolic syndrome, it is generally recommended to eat “more vegetables, fruits, whole grains, low-fat dairy, beans and nuts, while cutting down on red meat and sugary drink.” And according to a 2020 review inNutrients, these food choices may help you experience better health outcomes, like less chronic inflammation, better blood sugar control and a healthy weight—ultimately helping you reduce the risk of developing the aforementioned chronic conditions.
If you have metabolic syndrome and are wondering what you should eat as the first meal of the day, we have you covered. We reviewed lots of breakfast options and found one of the best choices that can help support your condition.
What to Look For in a Breakfast for Metabolic Syndrome
If you have metabolic syndrome, here are some nutrients that should be included in your breakfast to help support your health.
Lean Protein
Protein is one of thethree macronutrients your body needsto thrive. And while it tends to have a prominent place on lunch and dinner plates, it’s sometimes skipped at breakfast. Protein helps slow down the absorption of carbohydrates and, therefore, helps the body release glucose from the bloodstream more slowly. Ultimately, this helps your body manage blood sugar levels while preventing spikes in blood sugar and insulin, per a 2022 study inDiabetology & Metabolic Syndrome.
Fiber
Fiber is type of indigestible carbohydrate that’s perhaps best known forits ability to support gut health. But, like protein, fiber slows digestion, supporting healthy blood glucose management. Additionally, fiber promotes satiety, which may, in turn, help support weight-management goals.
Healthy Fats
Since metabolic syndrome increases the risk of cardiovascular disease, it is important to include nutrients that support heart health. Data published inNutrientsin 2019 showed that replacing carbohydrates with polyunsaturated fat lowered triglycerides, increased HDL (known as good) cholesterol and lowered blood pressure among subjects with metabolic syndrome. Additionally, interventions with monounsaturated fat resulted in lower fasting insulin and glucose levels.
Low in Sodium
Limiting sodium intake is generally recommended among this population. TheAmerican Heart Associationrecommends consuming no more than 2,300 milligrams of sodium daily, and an ideal limit of less than 1,500 mg per day for most adults, especially those with high blood pressure. So keep this limit in mind as you navigate your breakfast choices (or any food choices!).
Low in Added Sugar
Excessive quantities of added sugar may put you at an elevated risk of cardiovascular disease, obesity and other negative health outcomes associated with metabolic syndrome. This is whyMelissa Groves Azzaro, RDN, LD, an integrative and functional medicine dietitian specializing in women’s health and hormones, emphasizes the need for people with metabolic syndrome to limit their added sugar intake and instead rely on foods that are naturally sweet, like fruits and unsweetened dairy.
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The Best Breakfast for Metabolic Syndrome
There is no doubt that eating breakfast can be a beneficial part of your diet if you have metabolic syndrome. “For people with metabolic syndrome, it’s ideal to choose meals with a balance of protein, fiber-rich carbohydrates and heart-healthy fats with a moderate amount of sodium and minimal added sugars,” saysLauren Harris-Pincus, M.S., RDN, a registered dietitian and author ofThe Everything Easy Pre-Diabetes Cookbook.
Among the many breakfast choices out there, one of the best options for those with metabolic syndrome may be ourPistachio and Peach Toast(double the portion for a satisfying breakfast).
This simple recipe features ingredients that check all of the boxes when it comes to the nutrients people with metabolic syndrome should consume at mealtime.
The Bottom Line
Breakfast is an important meal for everyone. But this notion especially holds true for those with metabolic syndrome.
Starting your day with a nutrient-dense breakfast that checks all of the important boxes may positively impact your health and help you manage your condition. Plus, it may provide additional protection against other conditions associated with metabolic syndrome, and you may feel more energized afterward, too!
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