The term metabolically healthy is increasingly used in discussions about metabolism and overall health. But what exactly does it mean? And why is it important to know your metabolic status?
Metabolism – the foundation of our health
Metabolism encompasses all biochemical processes in the body that generate energy, build body tissues and eliminate waste products. A healthy metabolism ensures that these processes run smoothly and that the body and its organs are optimally supplied.
Criteria for metabolic health
Several indicators help determine whether someone is metabolically healthy. The most important ones include:
1. Blood sugar levels
A stable blood sugar level is a key marker of metabolic health. The body should efficiently transport sugar from food into cells, where it serves as an energy source. Elevated fasting blood sugar levels or impaired glucose tolerance indicate insulin resistance or an increased risk of type 2 diabetes.
Reference values:
- Fasting blood sugar: below 100 mg/dl (below 5.6 mmol/l)
- HbA1c: below 5.7%
2. Blood lipids
A healthy metabolism is also reflected in balanced blood lipid levels:
- Sufficient HDL cholesterol (“good cholesterol”)
- Low triglyceride levels
- Low levels of oxidized LDL cholesterol (“bad cholesterol”)
An imbalanced lipid profile—for example, high triglycerides combined with low HDL—is a typical sign of metabolic dysfunction and increases the risk of cardiovascular diseases.
Reference values:
- Triglycerides: below 150 mg/dl
- HDL cholesterol: above 40 mg/dl (men), above 50 mg/dl (women)
3. Distribution of body fat – visceral fat
Metabolic health depends not only on body weight or BMI but above all on fat distribution. Visceral fat, which accumulates around the internal organs in the abdominal cavity, is hormonally active and can release inflammatory substances that disrupt metabolism. This increases the risk of diabetes, high blood pressure and arteriosclerosis.
People with little visceral fat are generally considered metabolically healthier—even if they are overweight. This also explains why some slim individuals can still have a disturbed metabolism (TOFI – Thin Outside, Fat Inside).
Reference value:
- Waist circumference: below 88 cm (women), below 102 cm (men)
Conclusion: Metabolic health is more than just “being slim”
In summary, metabolic health describes a state in which blood sugar, blood lipids and body fat distribution are within the normal range, reducing the risk of metabolic and cardiovascular diseases.
To support your metabolic health, focus on a balanced diet, regular exercise and sufficient sleep. Having these values checked by a doctor can help you better assess your personal health status.
- Tsatsoulis, A., Paschou, S.A. Metabolically Healthy Obesity: Criteria, Epidemiology, Controversies, and Consequences. Curr Obes Rep 9, 109–120 (2020). https://doi.org/10.1007/s13679-020-00375-0
- Zembic A, Eckel N, Stefan N, Baudry J, Schulze MB. An Empirically Derived Definition of Metabolically Healthy Obesity Based on Risk of Cardiovascular and Total Mortality. JAMA Netw Open. 2021 May 3;4(5):e218505. doi: 10.1001/jamanetworkopen.2021.8505. PMID: 33961036; PMCID: PMC8105750.