A Nutrition Guide For Metabolic Disorders

It is hard to deny the major role played by nutrition in metabolic disorders such as insulin resistance, hypertension, diabetes, and obesity. Since there is hard evidence that these metabolic disorders promote a faster cognitive decline in patients with Alzheimer’s disease, it is best to prevent all of them with a healthy diet. However, Alzheimer’s disease represents only one possible possible complication. Cardiovascular diseases and stroke are also common in people with metabolic disorders. Finding a proper diet based on healthy foods is, hence, imperative.

Recommended Diet

In order to reduce the effects of the metabolic disorders, you are recommended to follow a diet that includes:

  • Fruits
  • Vegetables
  • Fiber
  • Monounsaturated and polyunsaturated fats

In addition, you need to reduce the intake of:

  • Sugar
  • Salt
  • Saturated fat

Overall, you need to focus on plant-based foods, while reducing the intake of processed foods or foods of animal origin.

Blood Sugar Levels Regulation

Maintaining the blood sugar levels within normal limits is recommended if you suffer from diabetes. In order to avoid peaks in the blood sugar levels, you need to rely on foods that have a low glycaemic load. In other words, this means that the consumption of complex carbohydrates needs to be controlled carefully. Instead, you need to focus on whole grains, such as:

  • Quinoa
  • Millet
  • Buckwheat
  • Brown rice

These will regulate blood sugar levels smoothly. On the other hand, the following foods lead to either too low or too high blood sugar levels:

  • White bread
  • White rice
  • White pasta
  • Table sugar

Such foods abound in highly refined carbohydrates. Consuming them with regularity will cause insulin resistance and in the end, diabetes.

Fruits and Vegetables

Consuming fruits and vegetables is recommended, no matter what type of diet you follow or what health condition you have. However, in people with metabolic disorders, the accent is put on vegetables, rather than on fruits. The latter tend to be high in fructose, which is a type of sugar. However, totally excluding fruits from your diet is not a good thing, since these are rich in dietary fiber, which plays a major role in digestion and body detoxification. You need to make sure that at least 5 portions of fruits and vegetables are consumed each day.

Fats and Metabolic Disorders

Since metabolism is regulated by several hormones, and certain fats have a direct impact on hormone production, you need to learn which fats are safe and which need to be avoided. Unsaturated fats are recommended in the prevention of heart coronary diseases. Monounsaturated and  polyunsaturated fats are found in:

  • Nuts
  • Fish oil
  • Seeds
  • Olive oil
  • Canola oil
  • Avocado oil

Instead of butter, which contains saturated fats and dietary cholesterol, you can opt for butters made from:

  • Pumpkin
  • Almond
  • Hummus
  • Sunflower nut
  • Tahini

In addition, other foods that are rich in healthy fats include:

  • Guacamole pate
  • Vegetable pate

Trans fats and saturated fat are considered more dangerous than dietary cholesterol. Many studies revealed that these two types of fats influence blood cholesterol levels directly after entering the digestive system. Since this waxy substance is produced by your liver and plays a major role in the development of heart coronary diseases, its metabolism is very important. Besides a balanced diet, a meal replacement can also help you to maintain cholesterol levels low, while providing the necessary nutrients.


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