The Anti-Inflammation/Metabolic Syndrome Diet

What to Eat for Metabolic Syndrome, Inflammation, and Hyperglycemia

Remove: gluten, high fructose corn syrup
Limit: simple sugars including fruit sugar, grains, alcohol, trans fats, artificial sweeteners
Increase: healthy fats (avocado, eggs, nuts, coconut, chia seeds), fiber (fruits, veggies, nuts, beans), healthy protein (grass fed beef, wild caught salmon)
Add In: lots of filtered water

About carbs:
The choice of carbohydrates is more important than quantity. There are no limits on leafy greens, very low glycemic index foods, and high fiber vegetables. The best carbs will actually curb the insulin response. (Broccoli, lentils, and chick peas are great examples). Soluble fiber (resistant starches) are preferable. Potato starch, tapioca flour, and brown rice flour are all great. Here’s a weird one: green bananas. You can peel them, freeze them, and throw it in a smoothie. If you have a hankering for a potato, let is cool for 24 hours; then it won’t cause an insulin spike. Potato salad, anyone?

About protein:
Lean, quality protein is best. The hormones in grain fed beef are inflammatory. Moreover, meat tends to accumulate the toxins in the environment. So get the highest quality meat that you can.

About fats:
Burning fat is a preferred source of energy for our metabolism. It burns clean with fewer by-products. (See “Your Fast Metabolism”.) Not all fats are equal though. Avoid trans fats like soy, canola, and corn oil which are actually inflammatory. Use cold-pressed olive oil, organic butter, coconut oil, avocado, seeds, and raw nuts. 50-80% of your calories can be from healthy fats, and your body will learn to burn them for fuel.

About exercise:
Ideally, about 4 hours a week is your target. High intensity interval training can decrease the total time that is needed though, so think about adding some of that in. Exercise increases insulin sensitivity. If you get out and move for no other reason, do it for that. But it does some pretty nice things for your brain, too, like creating brain-derived neurotropic factor, which decreases depression and the risk for Alzheimer’s. Remember that exercise should not be a source of stress. Exercise to a level that you are comfortable with and don’t push it too hard. You should feel better after exercising, not worse.