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A third of Americans are living withmetabolic syndrome, yet many don’t even know it.
The good news is metabolic syndrome can be managed with lifestyle changes, including healthy eating, regular physical activity and stress management. One great first step is eating a balanced diet filled with whole, nutrient-dense foods, including certain fruits.
We spoke with registered dietitians to find out the best fruits to eat if you have metabolic syndrome. Here’s what they told us.
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:
Best Fruits to Eat for Metabolic Syndrome
If you’d like to prevent or manage metabolic syndrome, these dietitian-approved fruits deserve a place on your plate.
Pomegranate
Research reveals pomegranates may positively impact several aspects of metabolic syndrome, including blood pressure, blood sugar, cholesterol and triglycerides.One reason is that pomegranates contain phytonutrients with antioxidant and anti-inflammatory properties, such as phenolic acids, tannins and flavonoids.
Try this high-fiber, antioxidant-packedBroccoli, Chickpea & Pomegranate Saladfor 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,” saysMoushumi Mukherjee, M.S., RDN, a Michigan-based dietitian in private practice.
“I love adding watermelon to a salad with feta and mint leaves,” says Mukherjee. “It’s a perfect salad for warm days.” ThisWatermelon, Cucumber & Feta Saladis a crowd favorite.
What Happens to Your Body When You Eat Watermelon Regularly
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,” saysLisa Andrews, M.Ed., RD, LD, a Cincinnati-based dietitian and owner of Sound Bites Nutrition.
“Blackberries also have important minerals like potassium, calcium and magnesium that all help reduce blood pressure,” saysAdiana Castro, M.S., RDN, CDN, owner of Compass Nutrition. “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 thisBlackberry 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 thisCitrus Salad with Pomegranate & Mint.
Grapes
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!
Castro loves apple nachos. “Slice apples and add peanut butter, then sprinkle with nuts of your choice.” For other ideas, check out theseHealthy Apple Smoothie Recipes.
5 “Bad” Fruits You Actually Should Be Eating When You Have Metabolic Syndrome
Other Tips to Manage Metabolic Syndrome
Fiber and antioxidant-rich fruits are a good start. But don’t stop there. Here are some other things you can do to manage metabolic syndrome:
The Bottom Line
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. So dig in!
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institute of Health, National Heart, Lung and Blood Institute.What Is Metabolic Syndrome?
Laurindo LF, Barbalho SM, Marquess AR, et al.Pomegranate (Punica granatum L.) and metabolic syndrome risk factors and outcomes: A systematic review of clinical studies.Nutrients. 2022;14(8):1665. doi:10.3390/nu14081665
Lum T, Connolly M, Marx A, et al.Effects of fresh watermelon consumption on the acute satiety response and cardiometabolic risk factors in overweight and obese adults.Nutrients. 2019;11(3):595. doi:10.3390/nu11030595
Mahmoud AM, Hernández Bautista RJ, Sandhu MA, Hussein OE.Beneficial effects of citrus flavonoids on cardiovascular and metabolic health.Oxid Med Cell Longev.2019;2019:5484138. doi:10.1155/2019/5484138
Debortoli da Silva A, Oliveira Izidoro N, Roberto de Macedo L, Maria de Matos I, Silva M.The effects of grape products on metabolic syndrome risk factors: A systematic review and meta-analysis.J PharmaNutrition. 2023;144:104310. doi:10.1016/j.jbi.2023.104310.
Popiolek-Kalisz J, Glibowski P.Apple peel supplementation potential in metabolic syndrome prevention.Life (Basel). 2023;13(3):753. doi:10.3390/life13030753
