If you’ve been told you have metabolic syndrome, you’re among one-third of U.S. adults who have it, too. Metabolic syndrome isn’t a single condition. It’s a cluster of conditions that includes high blood pressure, high blood sugar, low HDL cholesterol, elevated triglycerides and excess belly fat. It’s usually diagnosed when you have a combination of three or more of these. And it can increase your risk of developing type 2 diabetes, heart disease and stroke.
Here’s the good news: Metabolic syndrome can be managed, and in some cases reversed, through lifestyle changes, including regular physical activity, stress management and healthy eating. And part of that healthy eating plan includes using certain spices, especially turmeric.
To learn exactly how turmeric packs such a punch against metabolic syndrome—plus tasty ways to use it—we spoke with registered dietitians. Here’s what they told us.
How Turmeric Can Improve Metabolic Syndrome
Turmeric has been shown to protect against a long list of health conditions, including cancer, Alzheimer’s disease, depression and arthritis, to name a few. So, it shouldn’t come as much of a surprise that it may also benefit metabolic syndrome.
What makes it so powerful? “Metabolic syndrome is often associated with elevated levels of inflammation in the body,” says Carly Hart, RDN, LN, a Montana-based registered dietitian. “Adding turmeric to your diet can help decrease inflammation, supporting overall health and improving symptoms,” she adds. That’s because turmeric contains a potent active compound called curcumin, which has been shown to have anti-inflammatory properties. It’s so effective that a meta-analysis of 13 randomized controlled trials found that, in addition to reducing inflammation, curcumin improves multiple markers of metabolic syndrome, including waist circumference, HDL cholesterol, fasting blood sugar and diastolic blood pressure.
Tips to Use Turmeric
If you’re thinking about using turmeric for its anti-inflammatory benefits but you’re not sure where to start, don’t worry! Adding turmeric to your routine is easy, especially when you have these tasty ideas and recipes to guide the way.
- Whip Up a Delicious Curry. “Turmeric has a warm and peppery taste with a vibrant yellow color,” says Hart. “It is a great spice to cook with and is often a staple in Indian cuisine.” It sings in this Chicken & Broccoli Curry with Turmeric Brown Rice. Looking for a meat-free option? Try our Red Lentil & Cauliflower Curry or this Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas.
- Make a Wellness Shot. Thanks to turmeric and its cousin ginger, these zippy Turmeric & Ginger Shots offer the benefits of two anti-inflammatory roots. For even more anti-inflammatory action, you’ll also get a healthy dose of vitamin C from sweet, juicy Cara Cara oranges.
- Enjoy It in a Latte. Spice up your morning coffee with this vegan Turmeric Latte, made from steamed almond milk and sweetened with a touch of maple syrup. A pinch of black pepper makes turmeric’s curcumin even more available to your body thanks to piperine, the active component in black pepper that improves curcumin absorption.
- Elevate Roasted Veggies. Take plain roasted veggies from drab to fab by adding turmeric, like in our Turmeric-Roasted Cauliflower. But don’t stop there. Hart also recommends adding turmeric to soups and stews.
- Add It to Eggs. Hart even mixes turmeric into scrambled eggs. Have a little extra time on your hands? Try it in this Scrambled Egg Curry or a Vegan Chickpea Frittata. You can even use it as a natural Easter egg dye!
- Sprinkle It on Snacks. Add a dusting of turmeric to popcorn, avocado toast or hummus for a pop of color and added nutrition. It’s also fantastic in our Turmeric-Ginger Tahini Dip.
While turmeric can add loads of flavor and color to foods, not everyone is a fan. But that doesn’t mean you have to go without. “If you do not like the taste of turmeric but want to reap the benefits of it, there is always an option for supplementation,” Hart suggests. However, turmeric supplements can have risks for some people. So, be sure to speak with your health care provider before starting a supplement.
Other Strategies to Improve Metabolic Syndrome
While turmeric may help reduce inflammation, a key factor in metabolic syndrome, it’s not a magic cure-all. If you have metabolic syndrome, these healthy habits can also make a difference.
- Eat a Balanced Diet. “Include plenty of green leafy vegetables for potassium, vitamin C and fiber,” says Lisa Andrews, M.Ed., RD, LD, a Cincinnati-based dietitian and owner of Sound Bites Nutrition. “Also add more beans, legumes, nuts and seeds for additional fiber and healthy fats, and include whole grains for dietary fiber and antioxidants.”
- Limit Saturated Fat. In return, you may lower your cholesterol levels and risk of heart disease. Choose low-fat dairy products and lean meats, and limit or avoid fried foods. To help manage weight, blood sugar and blood pressure, be conscious of convenience foods and snacks that are high in fat, salt and sugar, says Andrews.
- Eat Consistently Throughout the Day. Eating every three to four hours can help keep blood sugar levels stable and manage cravings and hunger. Including some lean protein, healthy fat and fiber at each meal can also promote stable blood sugar levels.
- Get Enough Sleep. Getting too much, too little or irregular sleep has been linked to a higher risk of metabolic syndrome. Prioritize healthy sleep by aiming for seven to nine hours per night.,
- Exercise Regularly. “Including some type of physical activity or walking can help lower blood pressure and manage blood sugar,” says Hart. Aim for 150 minutes of moderate-intensity movement weekly. That’s as easy as a brisk 30-minute walk or leisurely bike ride five days per week.,
The Bottom Line
Metabolic syndrome is a cluster of conditions that increase your risk for heart disease, type 2 diabetes and stroke. It’s characterized by high blood pressure, high blood sugar, low HDL cholesterol, elevated triglycerides and excess belly fat. The good news is that diet plays a key role in managing metabolic syndrome. In addition to eating a balanced diet that’s high in fiber and low in saturated fat, certain foods can also help. And one of them is turmeric. This vibrant spice is rich in curcumin, a potent anti-inflammatory compound that may improve multiple aspects of metabolic syndrome.
In addition to healthy eating, don’t forget regular movement, sufficient sleep and stress management. Metabolic syndrome has lots of moving parts, so a multi-pronged approach is the best medicine!
