What Foods Increase The Risk For Metabolic Syndrome

Metabolic syndrome is a cluster of conditions that increases the risk of developing chronic diseases such as type 2 diabetes, heart disease, and stroke. Several dietary factors can contribute to the development of metabolic syndrome. According to a study published in the journal Nutrients, consuming a diet that is high in sugar and refined carbohydrates, such as cakes, cookies, candy, and soda, can contribute to metabolic syndrome (1). Another study published in the American Journal of Clinical Nutrition suggests that diets high in trans and saturated fats, such as fried foods, fast food, and processed meats, can increase the risk of metabolic syndrome (2). Additionally, consuming too many calories can contribute to obesity, a risk factor for metabolic syndrome. Foods that are high in calories, such as fast food, processed snacks, and sugary drinks, can increase the risk of metabolic syndrome (3). Furthermore, excessive alcohol consumption can lead to obesity, high blood pressure, and high triglycerides, all of which are risk factors for metabolic syndrome (4).

To decrease the risk of metabolic syndrome, it is important to consume a diet that is high in fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting the intake of processed and high-sugar foods, trans and saturated fats, high-calorie foods, and excessive alcohol consumption.


  1. O’Neill S, O’Driscoll L. Metabolic syndrome: a closer look at the growing epidemic and its associated pathologies. Obes Rev. 2015 Jan;16(1):1-12. doi: 10.1111/obr.12229. Epub 2014 Nov 13. PMID: 25388943.
  2. Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006 Apr 13;354(15):1601-13. doi: 10.1056/NEJMra054035. PMID: 16611951.
  3. Malik VS, Schulze MB, Hu FB. Intake of sugar-sweetened beverages and weight gain: a systematic review. Am J Clin Nutr. 2006 Aug;84(2):274-88. doi: 10.1093/ajcn/84.2.274. PMID: 16895873.
  4. Rehm J, Gmel GE Sr, Gmel G, et al. The relationship between different dimensions of alcohol use and the burden of disease-an update. Addiction. 2017 Dec;112 Suppl 2(Suppl 2):968-1001. doi: 10.1111/add.13757. PMID: 29083055.