Syndrome X is a combination of conditions that can raise your risk of diabetes, heart disease and stroke. Also known as metabolic syndrome, these conditions include excess abdominal fat, high blood pressure, elevated triglyceride and "bad" LDL cholesterol levels and high blood sugar. The National Institutes of Health notes that not all doctors agree on the cause of syndrome X, but that insulin resistance likely plays a role. Changes in diet and lifestyle may treat the symptoms of metabolic syndrome and reduce your risk of developing more serious diseases.
Glycemic Index Diets
The glycemic index, GI, ranks carbohydrates on a scale of 1 to 100, based on how quickly they raise your glucose level. Foods that score below 55 are low-GI foods and have a minimal impact on blood sugar. Low-GI foods help fight insulin resistance, because they slow digestion and absorption. Many popular commercial diets are based on choosing carbs low on the glycemic index. Be careful using the gycemic index -- although most low-GI foods are high in fiber, fat also slows the absorption of glucose. Chocolate candy can be low on the GI, but may not be the most nutrient-dense choice. Just because a high-fat candy bar scores lower on the GI than a piece of fruit containing natural sugar, doesn't make it a better food choice for fighting syndrome X.
DASH
The US Department of Health and Human Services introduced the "Dietary
Approaches to Stop Hypertension" or DASH diet to help relieve high blood pressure. It's a low-sodium diet that emphasizes following a healthy eating plan, limiting alcoholic beverages and being physically active. Although low-GI diets address many of the concerns of syndrome X, high blood pressure is a direct result of sodium in your diet -- and low-GI foods might be high in sodium. On the DASH plan, 55 percent of your calories come from carbohydrates, 27 percent come from fat -- with no more than 6 percent coming from saturated fat and 18 percent of your calories from protein. You'll also limit sodium to 1,500 mg and dietary cholesterol to 150 mg daily.
The Exchange Diet
Originally developed for diabetics to maintain stable glucose levels, the exchange diet divides foods into six categories: starches, proteins, vegetables, fruits, fats and milk. You're assigned a certain number of exchanges from each category, based on your daily caloric intake. You can exchange one food for another within any category, but you can't exchange foods from category for another. This diet teaches portion control, ensures adequate nutrition and limits carb consumption, which fights glucose resistance. The exchange diet is convenient -- many packaged foods and frozen meals list the exchange values on the label, and because you choose your total calorie intake, it helps you lose weight.
Weight-Loss
No matter which diet you choose, the key to fighting metabolic syndrome is weight loss. Maintaining a healthy body weight helps diminish the symptoms of syndrome X and reduces your risk of developing Type 2 diabetes and coronary artery disease. Your healthy diet should include a variety of vegetables, fruits, lean protein and healthy fats. It should also include regular exercise -- moderate-intensity activity for at least 30 minutes most days of the week.
