Consider limiting these foods that aren’t great for metabolic syndrome.
Reviewed by Dietitian Lisa Valente, M.S., RD
Key Points
- Many people have metabolic syndrome, and diet choices play a big role.
- Eating and drinking fewer baked goods, fried foods and sugary beverages can help.
- To limit risk, move your body, manage stress and maintain a healthy body weight.
Approximately one-third of U.S. adults meet the criteria for metabolic syndrome, a cluster of risk factors that increase the risk of heart disease, stroke and type 2 diabetes. Metabolic syndrome is defined as having at least three risk factors, which include elevated blood sugar, high blood pressure, abnormal blood lipid levels and excess abdominal fat. While these statistics may sound concerning, health care experts emphasize that everyday habits can make a meaningful difference in supporting metabolic health. “Eating habits can influence many of the risk factors associated with metabolic syndrome,” says Luciana Soares, DCN, MS, RDN, LDN, CDP, FAND.
Soares explains that dietary patterns high in refined carbohydrates, added sugars, saturated fats and sodium may negatively affect triglycerides, blood sugar and blood pressure when consumed regularly. That doesn’t mean you need to skip cake on your birthday or give up your favorite foods. Instead, experts recommend paying attention to the foods you eat most often and limiting certain choices as part of an overall balanced eating pattern. Read on for five foods medical professionals recommend limiting, along with other strategies that may help you manage or reduce your risk of metabolic syndrome.
1. Packaged Baked Goods
Enjoying a brownie once a month is not going to make or break your blood sugar or cholesterol levels, but eating these treats frequently is not doing your metabolic health any favors.
And, while my inner child says brownies, they’re far from the only food to consider. “Think doughnuts, cookies, pastries and many muffins,” says Jay Luthar, MD. “These foods commonly contain refined carbohydrates, added sugars and saturated fats, which can work against healthy blood sugar, triglyceride and cholesterol levels.” The combination of added sugars, solid fats and sodium can contribute to the less-favorable nutrition profile of many of these packaged baked goods.
Research supports taking a closer look at how often these foods show up in your diet, too. Higher consumption of ultra-processed foods has been associated with poorer cardiometabolic health outcomes and an increased risk of cardiovascular disease. That doesn’t mean you need to ditch your favorite baked goods; instead, consider how frequently you’re reaching for them and how you can make a better-for-you version at home.
2. Deep-Fried Foods
Think of your local state fair. Now picture the chicken fingers, fried Oreos, potato chips and french fries. While delicious, these fair favorites may fall short when it comes to nutritional value. Soares explains, “Fried foods like chips, french fries, fried chicken and other deep-fried items are often high in calories, saturated fat and sodium, and generally low in fiber and other nutrients.”
When foods with this nutrition profile show up frequently in our diets, they can make it harder to maintain healthy blood lipid levels. Tracee Yablon Brenner, RD, CLT, HHCagrees, noting, “Constant intake of foods high in saturated fat, like deep-fried items, can raise LDL (‘bad’) cholesterol. Think about replacing some of these foods with sources of unsaturated fats, such as olive oil, avocado, nuts, seeds and fish.”
Remember, you don’t have to skip every fried favorite, but making unsaturated fats a more regular part of your eating pattern can help support heart health, and in turn, lower your risk of developing metabolic syndrome.
3. Hot Dogs & Sausages
Processed meats, such as hot dogs, sausages and salami, fall under the ultra-processed food category. Plus, they often contain high amounts of both sodium and saturated fat, two nutrients that should be limited when looking to improve one’s metabolic profile. Luthar agrees, stating, “Processed meats can be high in saturated fat and sodium, both of which are important to limit when managing cardiovascular risk.”
Plus, foods high in these ingredients can have a direct impact on your blood pressure. Soares shares, “The sodium content of these items may contribute to elevated blood pressure.” With this in mind, Brenner recommends options that satisfy without the negative impact. She adds, “Choosing fish, beans, lentils, nuts, seeds, poultry or leaner, less-processed meats more often can support a heart-healthy eating pattern.”
4. Sugar-Sweetened Beverages
Sugar-sweetened beverages are a leading source of added sugars in the American diet, and they extend beyond soda, notes Luthar. “Regular soda, sweetened tea, energy drinks and many fruit drinks can deliver a large amount of added sugar without providing much nutritional value and can contribute to elevated blood sugar and triglycerides.”
To be clear, 100% fruit juice isn’t the primary focus here. Rather, we’re talking about beverages with added sugars that provide little fiber, protein or other nutrients that help support fullness and moderate the overall metabolic response. Because liquid carbohydrates are absorbed relatively quickly, these drinks can cause blood sugar to rise rapidly, prompting the body to release insulin to help move glucose from the bloodstream into cells for energy.
When insulin resistance develops, the body’s cells become less responsive to insulin, making it harder to regulate blood sugar effectively. Over time, this can contribute to elevated blood glucose and other metabolic risk factors associated with metabolic syndrome. Opting for water or other unsweetened beverages as your go-to choices can help you cut back on added sugars without needing to eliminate every sweet drink you enjoy.
5. Highly Sweetened Cereals
Breakfast cereal is a mainstay in my kitchen, so this isn’t a recommendation to ditch the entire cereal aisle. Rather, cereals that pack as much, or more, added sugar than some candy bars may be worth swapping for a whole-grain option with less added sugar to help support metabolic health. Brenner explains, “Sugar-sweetened cereals can add calories and carbohydrates without providing a lot of nutritional value. Choosing foods with little or no added sugar can make it easier to control overall blood sugar and calorie intake.”
Sometimes, though, it’s about weighing the trade-offs rather than giving up a favorite food. If you enjoy a sweetened whole-grain cereal that contains more added sugar than you’d like, you can still enjoy it while adjusting your portion or pairing it with a lower-sugar option. Small swaps like these can add up over time, helping you build an eating pattern that supports metabolic health without completely giving up foods you enjoy.
Other Tips for Metabolic Syndrome
Prioritizing healthy eating is a large piece of the metabolic pie, but it’s not the only slice. Consider these tips from health care experts to help prevent, manage and treat metabolic syndrome for the long haul.
- Move regularly. Exercise remains one of the best tools for keeping your metabolic health strong. Recommendations suggest at least 150 minutes of moderate-intensity physical activity per week, but this doesn’t mean you have to sign up for a gym. Walking, cycling, swimming and dancing all count.
- Work toward or maintain a healthy weight. “Even modest weight loss can improve several of the risk factors associated with metabolic syndrome”, notes Luthar. Working with a health care professional can help with a realistic weight-loss routine.
- Know your numbers and stay on top of them. Luthar advises monitoring blood pressure, blood sugar, cholesterol and triglycerides with a health care professional. This not only helps keep them in the proper ranges, but can also spot changes that may require medication adjustments.
- Prioritize stress management. Stress is a double-edged sword when it comes to metabolism, affecting both physical and emotional health. Find an outlet to manage stress, and make it part of your everyday routine.
- Avoid smoking. Smoking increases one’s risk for developing metabolic syndrome. If you’ve tried to quit with minimal luck, consider speaking with your medical team about a smoking cessation program tailored for you.
Our Expert Take
Prioritizing your health today can help prevent, manage and treat conditions that can affect your quality of life, including metabolic syndrome. While plenty of foods support a healthier metabolic profile, some can have the opposite effect when eaten regularly. Packaged baked goods, processed meats, deep-fried foods, sugar-sweetened beverages and sweet cereals may contain varying amounts of added sugars, sodium and saturated fat, which can make it harder to maintain healthy blood sugar, blood lipid and blood pressure levels over time.
Experts recommend limiting these foods in your everyday eating pattern. Instead, focus on building meals and snacks around high-fiber foods, whole grains, lean proteins, fruits and vegetables more often. After all, supporting your metabolic health isn’t about eating perfectly, it’s about making simple, sustainable choices that add up over time.