These Eating Habits Can Increase Your Risk of Metabolic Syndrome, New Study Says — Eat This Not That

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By Ghuman

Introduction

Metabolic syndrome is a serious health condition that can increase your risk of developing diabetes, heart disease, and stroke. A new study has found that certain eating habits can increase your risk of developing metabolic syndrome. In this article, we will discuss the eating habits that can increase your risk of metabolic syndrome and provide tips on what to eat instead. We will also discuss the importance of making healthy lifestyle changes to reduce your risk of metabolic syndrome.

These Eating Habits Can Increase Your Risk of Metabolic Syndrome, New Study Says — Eat This Not That

A new study published in the journal Nutrients has found that certain eating habits can increase your risk of developing metabolic syndrome, a cluster of conditions that can increase your risk of heart disease, stroke, and diabetes.

The study looked at the dietary habits of over 1,000 adults and found that those who ate a diet high in processed foods, sugar-sweetened beverages, and red and processed meats were more likely to develop metabolic syndrome than those who ate a diet rich in fruits, vegetables, and whole grains.

The researchers also found that those who ate a diet high in trans fats, saturated fats, and sodium were more likely to develop metabolic syndrome than those who ate a diet low in these unhealthy fats and sodium.

The study’s authors concluded that eating a diet rich in fruits, vegetables, and whole grains, and low in processed foods, sugar-sweetened beverages, red and processed meats, trans fats, saturated fats, and sodium can help reduce your risk of developing metabolic syndrome.

So, if you want to reduce your risk of metabolic syndrome, it’s important to eat a healthy diet that is rich in fruits, vegetables, and whole grains, and low in processed foods, sugar-sweetened beverages, red and processed meats, trans fats, saturated fats, and sodium.

Metabolic syndrome is a cluster of conditions that includes high blood pressure, high blood sugar, high cholesterol, and excess body fat around the waist. When combined, these significantly increase your risk of serious health threats like heart disease and stroke. That’s why reducing unhealthy behaviors that boost metabolic syndrome is crucial, and a new study published in the journal Preventative Medicine provides insights on which of these bad habits to avoid.

Looking at about 47,000 people age 40 to 64 in Japan, researchers compared 11 lifestyle habits to the development of metabolic syndrome. They found that whether individuals had obesity or not, they still had higher risk with a fast eating speed, as well as greater amounts of alcohol consumption.

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Two other habits also made participants more susceptible to metabolic syndrome: smoking and slow walking speed. Risk factors unrelated to lifestyle included being male and older in age. Weight gain also played a role, as those who put on more than 22 pounds since their 20s were more likely to have metabolic issues.

Though what you eat certainly matters, this study joins previous research that highlights the importance of your eating pace, according to Paige Cunningham, Ph.D.(c), a nutrition researcher at Pennsylvania State University. In research she presented at the Nutrition 2021 Live online conference, Cunningham detailed how participants tended to eat larger portions and take larger bites when they ate quickly.

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Cunningham suggests this may be the result of what’s called reduced oro-sensory exposure (OSE), which means you’re less likely to feel food in your mouth as you’re eating. Previous studies about OSE found that if you slow down your eating and put more awareness into the sensation of chewing, you tend to take smaller bites and eat less. Not only can that help with weight maintenance, but it may also aid digestion, Cunningham says.

In terms of alcohol, you don’t need to give it up to avoid metabolic syndrome. In fact, a study in Diabetes Care found that mild to moderate consumption—defined as one drink for women and two for men daily—actually lowered risk of metabolic syndrome, with a favorable influence on cholesterol, waist circumference, and blood sugar. It’s when you start to consume above that moderate amount that the risk starts going in the other direction.

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