Vegetarianism provides multiple nutritional benefits over standard meat-based diets. A vegetarian diet produces lower cholesterol and blood pressure levels than diets with higher numbers associated with metabolic syndrome. Meat-based diets are richer in omega-6 fats, which are related to increasing inflammation in the body. Inflammation can increase insulin resistance, which is seen in those with metabolic syndrome.
Metabolic Syndrome
Metabolic syndrome, or insulin resistance syndrome, is diagnosed by several factors being present: waistline greater than 35 inches in women or 40 inches in men; high triglyceride levels -- greater than 200 mg/dL; high blood pressure -- greater than 130/90; low HDL, or good cholesterol levels -- below 40 mg/dL; and blood sugar irregularities as stated by the European Union Food Information Council. All these factors, if left untreated, raise your risk of developing type 2 diabetes, which is characterized by high circulating insulin levels and poorly controlled blood sugar levels.
Omega-3 Fats
Plant sources of omega-3 fats might be more beneficial in reducing factors associated with metabolic syndrome. According to a study published in the "Journal of the American College of Cardiology," plant-based or fish-derived omega-3 fats reduce the amount of eicosanoids that produce inflammation in the body. Those in the study with high intakes of omega-6 fats had higher eicosanoid levels and wound up having higher inflammation than those with high intakes of omega-3 fatty acids. Vegetarian sources of omega-3 fats include flaxseeds, pecans, microalgae, sea vegetables, walnuts, pumpkin seeds, hempseed, and canola oil for cooking to increase your intake of alpha-linoleic acid that is converted into DHA and EPA -- docosahexaenoic and eciosapentaenoic aicds.
Saturated Fat
Saturated fat has been implicated in causing cell damage in your liver and blood vessels. Your liver produces cholesterol and triglycerides from saturated fat found in your diet. This source of fat is found primarily in animal-based proteins, but also found in palm kernel and coconut oils. Vegetarian diets are low in saturated fat because of the emphasis on using olive oil to prepare meals and reduced intake of saturated fat in the diet. Vegetarian and Mediterranean diets that focus on high intakes of fruits, vegetables and plant oils are associated with lower risk factors for developing metabolic syndrome. Low intake of saturated fat decreases inflammation that can cause cell damage to your liver and blood vessels.
Complex Carbohydrates
Vegetarian diets focus your intake on fruits, vegetables and unrefined carbohydrates, such as legumes and beans, quinoa, bulgur, sprouts, brown rice, whole grain pastas and whole wheat breads. These sources of carbohydrates have a higher fiber content, which slows down the release of glucose into the blood that impacts blood sugar levels. Also, processed carbohydrates, which are low in fiber, raise insulin levels more after meals. This is already a problem for those with metabolic syndrome because they are exhibiting the beginning stages of poor blood sugar control that can lead to diabetes.
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