If you have metabolic syndrome, you dont need to avoid fruit.
In fact, there are some fruits that might improve it.
A third of Americans are living withmetabolic syndrome, yet many dont even know it.
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.
Heres what they told us.
What Is Metabolic Syndrome?
Some great ways to enjoy pomegranate are by putting the arils in a smoothie or sprinkled on a salad.
Try this high-fiber, antioxidant-packedBroccoli, Chickpea & Pomegranate Saladfor a metabolic syndrome-friendly meal.
Watermelon
Watermelon is another delicious option for metabolic syndrome.
They also lost weight and lowered their blood pressure.
I love adding watermelon to a salad with feta and mint leaves, says Mukherjee.
Its a perfect salad for warm days.
ThisWatermelon, Cucumber & Feta Saladis a crowd favorite.
Blackberries
Theres encouraging news for blackberries, too.
They are also high in fiber, which helps with satiety and keeps blood sugar balanced.
Castros 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.
Try them in thisBlackberry Smoothie.
Citrus
The best fruit for metabolic syndrome is citrus fruit, says Andrews.
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.
Double up on metabolic syndrome-friendly fruits with thisCitrus Salad with Pomegranate & Mint.
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, theyre rich in fiber.
But the real magic may be their antioxidant-rich peels.
Castro loves apple nachos.
Slice apples and add peanut butter, then sprinkle with nuts of your choice.
For other ideas, check out theseHealthy Apple Smoothie Recipes.
Other Tips to Manage Metabolic Syndrome
Fiber and antioxidant-rich fruits are a good start.
But dont stop there.
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.
National Institute of Health, National Heart, Lung and Blood Institute.What Is Metabolic Syndrome?
2023;144:104310. doi:10.1016/j.jbi.2023.104310.
2023;13(3):753. doi:10.3390/life13030753
