- Metabolic syndrome is a cluster of conditions that can raise your risk of chronic disease.
- Antioxidant-rich fruits, like grapes, apples and citrus can help manage symptoms.
- A healthy diet and physical activity can help manage and reduce the risk of metabolic syndrome.
A third of Americans are living with metabolic syndrome, yet many don’t even know it. 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 and high blood pressure.
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.
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.
“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,” says Emily Wood, RDN, LD, CDN. “Some great ways to enjoy pomegranate are by putting the arils in a smoothie or sprinkled on a salad.”
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,” says Mukherjee. “It’s a perfect salad for warm days.”
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.
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.
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!
Castro loves apple nachos. “Slice apples and add peanut butter, then sprinkle with nuts of your choice.”
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:
- Eat a balanced diet. “Include plenty of green leafy vegetables for potassium, vitamin C and fiber,” says Andrews. “Also add more beans, legumes, nuts and seeds for additional fiber and healthy fats, and include whole grains for dietary fiber and antioxidants.”
- Limit saturated fat. In return, you’ll promote healthy cholesterol levels and reduce the risk of heart disease. Opt for low-fat dairy products and lean meats, and limit or avoid fried foods. To help manage weight, blood sugar and blood pressure, watch out for convenience foods and snacks that are high in fat, salt and sugar, says Andrews.
- Eat consistently throughout the day. Eating every three to four hours can help keep blood sugar levels stable and manage cravings and hunger. Including some protein, fat and fiber at each meal can also promote stable blood sugar levels.
- Exercise regularly. Movement can help lower blood pressure and manage blood sugar. “Commit to at least 20 minutes of movement per day or 150 minutes per week,” recommends Wood.
Featured Fruit Recipes to Try
Our Expert Take
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!
