What is a Syndrome X diet? Syndrome X is a condition in which a person has a certain combination of risk factors which puts them a substantially increased risk of diabetes. One of the major symptoms and risk factors for developing Syndrome X is excess weight around the midsection of the body. Specifically, if you are a woman with a waist measurement of more than 35” or a man with a waist measurement of more than 40”, you are at risk of developing Syndrome X. Whether you have been diagnosed with Syndrome X, or feel that you are at risk of developing the condition, you should talk to your doctor about creating a Syndrome X diet plan.


Syndrome X Diet Plan


“Eating a healthy diet is not just about watching your waistline or keeping your heart healthy” states Dr. Floyd Taub, M.D. in his article Syndrome X, Your Syndrome X Eating Plan “it’s also the single most powerful step you can take to avoid Syndrome X.” Within his article, Taub provides one key point to remember when on a Syndrome X diet: Carbohydrates with a higher glycemic index (GI) trigger a bigger rise in blood sugar, while foods with a low GI create a lower, slower rise in blood sugar. Therefore, by eating more low GI carbs and fewer which are of a high GI, you can dramatically reduce risk factors pertaining to Syndrome X like insulin resistance, diabetes, and heart disease.


Metabolic Syndrome X Diet


The primary goal of a Syndrome X diet is going to be losing excess weight around your mid-section. Avoiding foods which contain trans fats and keeping your diet low on saturated fats are some of the most important things that you can do for your body. It is actually recommended that eating more fat is essential to a Syndrome X diet, states Dr. Taub. However, this should be derived from monounsaturated fats and poly-unsaturated fats. You should therefore try to eat more fish, chicken, and poultry and avoid red meats.

Switching to whole grain breads and pastas will help to reduce your insulin resistance. Breakfast is the most important meal of the day for someone on a Syndrome X diet and should always includes some type of whole grain food, along with some type of protein, as this will help you to stay fuller longer and provide the energy you need throughout the day. Snacking throughout the day also helps to keep excess pounds off, studies show, as long as the snacks are healthy and you reduce the size of your main meals. Snacks that consist of fruits and vegetables will be the best for you in a diet for Syndrome X.