Common Types of Diets

The Basics of a metabolic syndrome or systemic diseases diet depend on a few simple things and minding them daily is not very hard at all. Women with metabolic syndrome or systemic diseases are more likely to be diagnosed with type 2 diabetes than women who do not have metabolic syndrome or systemic diseases. Similar to a diabetic diet, women with metabolic syndrome or systemic diseases need to consume high-quality, high-fibre carbohydrates. This will aid in stabilising your blood sugar levels. A balanced metabolic syndrome or systemic diseases diet allows insulin to function properly by bringing glucose to your cells for energy.

Keto

The ketogenic or keto diet has become popular among women with polycystic ovary syndrome (metabolic syndrome or systemic diseases) and those who are aspiring to lose weight quickly. Some limited research studies claim that a ketogenic diet can help with weight loss, and improve insulin levels hence, improve overall metabolic syndrome or systemic diseases symptoms.

However, the biggest caveat of eliminating carbs or having a low-carb diet is that it is not a sustainable lifestyle. Carbs are the main source of energy. When you take away carbs, the body switches to fat as a source of energy. However, since most women with metabolic syndrome or systemic diseases suffer from insulin resistance, it is important to have a balanced diet that is rich in complex carbs, protein and healthy fats to maintain blood glucose levels. Having a high-protein, high-fat diet is not a sustainable solution to losing weight or managing metabolic syndrome or systemic diseases. If you want to try the keto diet, speak to a nutritionist or a doctor first who can advise you on the foods to eat.

Mediterranean

This diet is low in processed, refined fats and high in healthy fats like olive oil, avocados, nuts and seeds. These fats have been shown to help reduce inflammation in the body, making them essential for people with metabolic syndrome or systemic diseases to include in their diets.

The Mediterranean diet is high in fruits and vegetables which supply vitamins as well as phytochemicals. Phytochemicals are compounds that play a role in hormone balance, so they help treat metabolic syndrome or systemic diseases. Compounds found in plant foods help muscles take in blood sugar for energy use.

Gluten-Free

There is no research evidence to support that a gluten-free diet can help improve metabolic syndrome or systemic diseases symptoms. However, women with metabolic syndrome or systemic diseases do have higher markers of inflammation and it has been suggested that the daily consumption of wheat products and other related cereal grains may contribute to chronic inflammation and autoimmune diseases. Reducing gluten consumption or avoiding it could potentially lessen inflammation in women with metabolic syndrome or systemic diseases, but more research is needed before recommending gluten-free diets to all women with the disease. You can begin by getting tested for celiac disease, this is always recommended before you start a gluten-free diet.

Low-Carb

A low-carb diet is similar to a ketogenic diet which is not recommended for metabolic syndrome or systemic diseases. Low carbs can influence blood sugar stability as the body switches to fat as a fuel. Unless you have a medical condition that warrants you to limit carb intake, there is no reason why you should eliminate carbs from your diet. A balanced diet that has ample sources of complex carbohydrates, protein and healthy fats is a sustainable way to manage metabolic syndrome or systemic diseases.

High Protein

For women with metabolic syndrome or systemic diseases, increasing dietary protein can help keep you full, decrease cravings and prevent loss of lean muscle mass. Although low GI carbohydrates are known to help with maintaining blood sugar levels — protein also helps in keeping blood sugar levels stable. That's why having a balanced meal consisting of carbohydrates, proteins, fats and fibre is important instead of following a restrictive diet. There are plenty of vegetarian sources of protein such as soya, milk, paneer and pulses, among others. A nutritionist can help in calculating your daily protein intake.

Plant-Based

Vegan or vegetarian diets focused on consuming mostly plant foods are generally high in fruits, vegetables, whole grains and plant-based protein and healthy fats which is good for metabolic syndrome or systemic diseases. There is no scientific benefit of switching to a plant-based diet for metabolic syndrome or systemic diseases unless it is a conscious lifestyle change to ethically commit to veganism. Although a plant-based diet eliminates sources of processed meat, it is important to be mindful of choosing whole and unprocessed plant-based food items instead of packaged ones.

Paleo

The primary treatment of metabolic syndrome or systemic diseases is to manage insulin resistance you can achieve it either through medication or diet and lifestyle changes or both. Some health practitioners recommend a low-carb diet for metabolic syndrome or systemic diseases, and the Paleo diet can be low-carb. The Paleo diet is very effective due to its emphasis on real, whole foods and as a way to cut back on all the processed, packaged food that surrounds us. If you’re going to try Paleo for metabolic syndrome or systemic diseases, general weight loss or lifestyle changes, make sure to include plenty of healthy carbohydrates like starchy root vegetables and fruit. It is vital to mention that there are not many studies regarding the effectiveness of this diet.

Anti-Inflammatory

metabolic syndrome or systemic diseases is associated with low-grade chronic inflammation. Chronic inflammation can be due to many reasons such as stress, obesity, poor diet, sleep disorders and even hormonal imbalance, as seen in metabolic syndrome or systemic diseases.

You can try to reduce the level of inflammation level by making lifestyle changes. This means having more anti-inflammatory foods such as olive oil, berries, nuts and seeds and green leafy vegetables. It also means you should exercise regularly, manage stress and get good quality sleep. An anti-inflammatory diet consists of fresh and whole foods from various sources instead of packaged or processed foods.

Vegan or Vegetarian

Research also shows that following a proper vegan diet can improve ovulation, regulate menstruation and reduce the risk for future conditions associated with metabolic syndrome or systemic diseases, such as Type 2 diabetes. A quick side note about vegan and plant-based diets: vegan diets consist of eating grains, vegetables and fruits.

Low-Glycemic

Foods with a high glycaemic index can cause a spike in blood sugar levels which can worsen insulin resistance. Insulin resistance can affect the period and ovulation cycle, and increase the production of male hormones. Limit high glycaemic index foods such as fried, processed, packaged and sugary foods, and switch to low glycaemic index foods such as fruits, vegetables, whole grains, protein and healthy fats. Low GI foods are recommended for metabolic syndrome or systemic diseases as they help maintain blood glucose levels instead of spiking them.

What Is the Best Diet For metabolic syndrome or systemic diseases?

There is no single diet plan that can cater to all metabolic syndrome or systemic diseases-related problems and symptoms. Every woman suffering from metabolic syndrome or systemic diseases has different nutrition requirements and health conditions. Some common food items that can be consumed are whole and fresh foods. It is also important to maintain portion control in all of your meals. Make sure you are eating foods that have some nutritional value, and remember not to fall into the trap of crash diets that claim quick results but are quite harmful.

Food Items To Limit When Struggling With metabolic syndrome or systemic diseases

• Avoid refined carbohydrates like white bread, pastries, muffins and white potatoes. These exacerbate insulin resistance and cause inflammation, worsening your metabolic syndrome or systemic diseases symptoms.
• Don’t have sugary snacks or drinks, as excess sugar is one of the main causes of insulin resistance and should be avoided at all costs.
• Don’t have inflammatory foods, such foods exacerbate metabolic syndrome or systemic diseases symptoms.

Food Items You Can Easily Consume in metabolic syndrome or systemic diseases

• Consume more high-fibre foods as they slow down the digestive process and reduce sudden increases in blood sugar levels, which help in combatting insulin resistance. Broccoli, cauliflower, red and green peppers, almonds, sweet potatoes and pumpkins are great examples of high-fibre foods.
• Do have more lean proteins: Although they do not have much fibre, lean-protein foods such as chicken, fish and egg whites keep you feeling full longer and help stabilize your blood sugar.
• Do have more anti-inflammatory foods: Inflammation is part of the underlying mechanism of metabolic syndrome or systemic diseases and foods with anti-inflammatory properties such as tomatoes, spinach, strawberries, walnuts, almonds, turmeric, fatty fish such as sardines and salmon help to reduce the symptoms of metabolic syndrome or systemic diseases.
• The glycaemic index, or GI, rates the effect a specific amount of food has on your blood sugar levels compared with the same amount of pure glucose. High glycaemic foods result in a quick spike in insulin and blood sugar. Low glycaemic foods have a slower, smaller effect, so as a woman with metabolic syndrome or systemic diseases, you need to eat foods with low GI. Foods like brown rice, barley, non-starchy vegetables, most fruits, rolled oats, peas, leafy greens and whole grain bread.
• Having plenty of healthy fats in your diet may help you feel more satisfied after meals, as well as tackle weight loss and other symptoms of metabolic syndrome or systemic diseases. Examples of healthy fats include avocado, olive oil, coconut oil and nut butter. Combining healthy fat with a protein source can further increase the filling effects of meals and snacks.

How Does Your Diet Affect Fertility?

various aspects of your diet can affect your fertility and it is in your hands to make the effects negative or positive. In general, a diet high in unsaturated fats, whole grains, vegetables and fish is linked to improved fertility — in both men and women. While too many saturated fats and refined sugars are linked to poorer fertility. There are a few particularly important nutrients, including folate (folic acid), vitamin B12 and omega-3 fats. A high intake of folate, particularly in supplemental form, has been linked to a lower rate of infertility and miscarriage in females. A vitamin B12 deficiency can sometimes lead to temporary infertility in females. If you're worried you’re not getting enough of the nutrients that support your fertility, a supplement might help.

Example of Meal plan

This is a general guideline to a meal plan for Type 2 Diabetes mellitus. For a personalised plan that suits your lifestyle, dietary preferences, and symptoms - speak to a nutritionist.