Gillian McKeith's Food Bible (280 page)

Fiber, which helps to keep insulin levels low and blood sugar stable. Make sure all your meals and snacks contain fiber from whole grains, nuts, seeds, fruits, vegetables, beans, and pulses. Oats are particularly recommended, as they contain a fiber called beta-glucans, which can help with blood-sugar control after meals and reduces cholesterol.

Garlic, which has protective effects on the cardiovascular system, often a problem area for those with metabolic syndrome.

Oily fish have protective and anti-inflammatory effects on the cardiovascular system and can improve the cells’ response to insulin. Other sources of omega-3 fats include flax seeds, hemp seeds, pumpkin seeds, walnuts, and avocados. The cold-pressed oils of these seeds can also be used in salad dressings.

Potassium-rich foods such as apricots, avocados, prunes, figs, green vegetables, peas, lentils, and beans.

AVOID

Sugar, refined carbohydrates, and alcohol. All foods that break down into glucose rapidly need to be avoided, as these increase insulin levels and the conversion of glucose to fat. Foods to avoid include sugar, soft drinks, alcohol, cookies, cake, pastries, chocolate, sweets, white pasta, white rice, white bread, white flour products, chips, and potatoes.

Salt. Sodium raises blood pressure, which is one of the risk factors for metabolic syndrome.

Tea, coffee, and caffeinated soft drinks. Caffeine indirectly raises blood-sugar levels and therefore insulin. Replace these with herbal teas and freshly pressed vegetable juices.

HERBS AND SUPPLEMENTS

Take chromium picolinate. Chromium has been found to be one of the key nutrients for those with metabolic syndrome. Chromium has antidiabetic and anti-obesity properties as well as blood-pressure-lowering and cholesterol-lowering properties.

Supplement with alpha-lipoic acid. This can help to improve glucose uptake by muscle cells, meaning less glucose is stored as fat.

Take coenzyme Q10. This can improve the function of insulin-producing cells in the pancreas.

Supplement with vitamin B complex daily. The B vitamins play a key role in blood-sugar control, energy production, and cardiovascular health.

Supplement with magnesium citrate daily. Magnesium is also needed for blood-sugar control, energy, and cardiovascular health.