Metabolic Syndrome and Your Diet

Today, we’d like to talk about a topic that gets lots of attention, but that is often misunderstood. Metabolic syndrome refers to not one, but a cluster of health conditions. These include; high blood pressure, high blood sugar, fatty liver, and high cholesterol.

Metabolic syndrome increases your risk of heart disease, stroke, and diabetes.

The word, “metabolic,” refers to the biochemical processes that occur within our bodies during normal functioning. With metabolic syndrome, the body is in a serious state of malfunction.

This malfunction of the body is also discussed in depth amongst practitioners of Ayurveda…

According to the principles of Ayurveda (a word which translates quite literally from Sanskrit as “knowledge of life”), people suffering from metabolic syndrome have excess of the dosha “Kapha” in their bodies.

One of the three doshas (or bodily humours), Kapha is responsible for governing growth, nourishment, regulation of fluid and fat, strength, and stamina within us. Excess Kapha can lead to a sluggish metabolism, hardening of the arteries, and water retention, along with a series of emotional problems such as greed, depression, and a lack of motivation.

At Ki’s Kitchen, we believe that one of several important ways to return the doshas to a state of balance and harmony is through a plant-based, whole-foods diet – fortunately, this is our specialty.

Now, due to the fact that there aren’t many overt symptoms, metabolic syndrome can sometimes be confused with other health conditions (such as insulin resistance and obesity). However, if you are carrying excess weight around your waist, and have high blood pressure and/or high blood sugar, please consult with your doctor.

Similarly, if you have more than two or three of the following risk factors, you should investigate further.

Let’s talk about the risk factors with Metabolic Syndrome 

  1. Age – the risk of metabolic syndrome increases with age
  2. Ethnicity – Latin Americans seem to be more at risk
  3. Weight – obesity is a known cause, particularly when the distribution of extra weight is around the middle
  4. Diabetes – you are more at risk if you had gestational diabetes during pregnancy, or, if there is a family history of type 2 diabetes
  5. Other – there is greater likelihood that you will develop metabolic syndrome if you’ve ever had polycystic ovary syndrome, heart disease, or, non-alcoholic fatty liver disease

Complications that can arise

Left untreated, metabolic syndrome can develop into diabetes or advanced cardiovascular disease.

And now for the good news…

The best way to treat metabolic syndrome is with changes to your lifestyle, with a healthy diet and exercise being at the top of the list. For us at Ki’s Kitchen, this is happy news, because it is our purpose and mission to create healthy and flavourful dishes that heal and nourish the body. Other known ways to reverse the issues associated with metabolic syndrome are through the practice of yoga and meditation.

Here are some foods to avoid if you have, or suspect you have, metabolic syndrome:

  1. Processed foods – typically low in nutrients and packed with sodium, sugar, and preservatives.
  2. Artificial sweeteners – linked to cancer, heart disease, and stroke, artificial sweeteners should be avoided at all costs.
  3. Diet soda – water and green tea are good alternatives.
  4. Trans fats – known to cause weight gain and heart problems.
  5. Refined carbohydrates (white sugar, white flour, white rice, etc) – full of empty calories, cause insulin levels to spike, and increase risk of heart disease.
  6. Alcohol – full of calories and is known to raise blood pressure.


Here is a list of foods to enjoy:

  1. Foods rich in omega 3 fatty acids – these foods are known to reduce blood pressure, regulate heartbeat, and reduce inflammation. Look for walnuts, flaxseeds, natto (fermented soybean), or wild-caught salmon (if you eat fish).
  2. Dark green, leafy vegetables – packed with anti-inflammatory properties and phytonutrients – especially kale, broccoli, spinach, and cabbage.
  3. Legumes – help stabilize blood pressure, and are high in protein and fiber – try chick peas, kidney beans, lentils, and black-eyed peas.
  4. Avocados – a healthy fat that has been linked to gut health and lower incidence of metabolic syndrome.
  5. Pomegranates – help reduce cholesterol levels and increase insulin sensitivity.
  6. High Fiber foods – help fight the onset of heart disease and keep weight in check. Whole-grain oatmeal and brown rice are good suggestions.


We trust that this post has been informative and helpful. If you are struggling with finding healthy food options, stop! For treating metabolic syndrome, we encourage you to reach out to us. Additionally, we would love to bring some nourishing and healing choices to your table.

Thank you so much for visiting! I hope you have found some valuable information, if so, I’d love to hear about it!

Please feel free to share this post with anyone who might benefit, and comments are always welcome!

I look forward to connecting with you next time!

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From our kitchen to yours,

Love + Joy


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