may be eating fattening food In particular Visceral fat, is a dangerous fat hidden deep in the abdomen that envelops vital organs. Here we ranked them by how bad they are for you. Visceral fat is associated with some cancers, type 2 diabetes, heart disease, and more. It’s deadly and everyone is at risk, but it can often be prevented by making lifestyle choices and avoiding certain essential foods.
“Everybody has some amount of visceral fat.” Dr. William Leean upcoming bestselling author Eat to Beat Your Diet: Burn Fat, Restore Your Metabolism and Live Longer, He tells me. “Fat typically makes up about 10% of the normal healthy fat that everyone carries. Fat plays many roles in the body. It’s a fuel tank for getting energy from food, and it’s also a space heater that burns to generate heat.So fat in itself, including visceral fat, isn’t bad. You will have problems.”
“There are some rare genetic conditions that cause excess fat storage, but excess visceral fat mostly results from excess energy stored in the body,” says Dr. Lee. (caloric overload) from lack of exercise (not enough calories burned) to disruption of the gut microbiome (which helps control metabolism, including body fat storage). ”
Diet plays an important role in the accumulation of visceral fat. We spoke with the experts who explain 11 foods that can cause visceral fat and why, and ranked them from worst to absolutely worst.Don’t miss the other information 5 Best Habits To Lose Belly Fat And Actually Keep It, Science Says.
Megan Mesher-CoxconductInternal Medicine, Lifestyle Medicine, and Obesity Medicine. Dignity Health St. John’s Hospital will tell you most sweet breakfast cereal Made with refined grains and added sugar. It also contains very little dietary fiber as it is removed through processing.
Think cereal with dried fruit tastes better? Think again. “Even seemingly healthy ingredients like raisins and cranberries can have large amounts of sugar added before being combined with the refined grain portion of the cereal,” she adds.
“Eating this high-glycemic food in the morning can do a ‘double-hit’ to your health. First, it adds empty calories with little nutritional value, but second, your insulin levels.” About two hours after eating, you feel a lack of energy. A person’s blood sugar (and insulin) levels lead to increased caloric intake and decreased exercise levels. It’s the perfect recipe for visceral adipogenesis,” explains Dr. Cox.
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According to Dr. Cox,”[Palm oil is] very high in saturated fat Known to cause more visceral fatEspecially when comparing those who consume saturated fats to those who consume polyunsaturated fats. 2014 studyparticipants who ate muffins made with palm oil, which was high in saturated fat, had higher fat loss overall, especially in the liver and abdomen, than those who ate muffins made with polyunsaturated fat from sunflower oil. Gained more fat.
“These findings are especially true when you’re consuming more calories than your body needs, which is common in American diets,” Dr. Cox adds.
Dr. Tomi MitchellBoard Certified Family Physician Holistic wellness strategy To tell”frozen coffee drinks It’s undoubtedly delicious, but eating it too often can have disastrous consequences for your health. In addition, these beverages tend to be high in calories, which together cause an increase in visceral fat, a type of internal fat that is stored around organs, leading to diabetes, heart disease, and more. can lead to several harmful medical conditions. and stroke. Therefore, although they may indulge occasionally, frozen coffee beverages should not be a daily habit. ”
Dr. Cox says: drink It contains high amounts of saturated fat and refined sugars and is a recipe for visceral fat development. Many of these drinks have more sugar than the daily recommended amount and can be higher in calories than a typical meal. ”
Opt for green, black or herbal teas instead. “These teas have health benefits due to their high levels of antioxidants (and they have no sugar, saturated fat, or even calories),” he adds Dr. Cox.
Dr. Cox explains: cookie Pastry leads to insulin resistance and excess weight, especially visceral fat. A major cause of visceral fat accumulation is excessive caloric intake, and these foods are usually high in calories, refined grains, and sometimes saturated fat, and have little dietary fiber to help you feel full.
Visceral fat isn’t the only negative effect of eating these sweets.according to Dana Ellis HannesPhD, MPH, RD, Senior Dietician, UCLA Medical Center, Assistant Professor, UCLA Fielding School of Public Health, Author, Cambridge University Press survival recipe“Pastry and cookies contain high amounts of saturated fat (from butter) or trans fat from margarine or other solid, storage-stable fats, which are known to raise cholesterol (and LDL-cholesterol) levels.” It is often the case that
Dr. Stacey J. Stephensonbest-selling author Vibrant: A Breakthrough Program to Energize, Stay Healthy, and Shine, A prominent leader in functional medicine states that “treated meatbacon, sausages, ham, deli meats, etc., and red meats such as beef, especially high-fat cuts such as ribeye, are associated with visceral fat. in multiple studies. of 2020 surveyIn general, higher meat intake was associated with higher visceral fat, especially in women aged 45 and over. A better choice is a protein source that contains healthier fats, such as seafood, and a plant-based protein source, such as legumes.
According to Dr. Cox,”cheeseburger Have a combination of foods that cause visceral fat formation: High calories from red meat and cheese, saturated fat, and inflammatory factors produce more visceral fat production, which often constitutes buns. Adding mayonnaise or other spreads adds even more unhealthy fats to the combination.”
According to Dr. Stevenson, “refined sugar and refined fat are recipes for visceral fat, donut It contains both without supplementing nutritional value such as fiber and antioxidants. 2020 research showed that sugar intake was associated with visceral fat deposits around the heart, A study of overweight adolescents Higher intake of fat and fried foods was associated with accumulation of fat around the liver, and higher intake of sugar was shown to increase visceral fat in the abdomen. Donuts ticks all those boxes. How about a cup of oatmeal for breakfast instead? ”
“French fries are the next culprit of visceral fat production. Potato chips Also french friesDr. Stevenson said: Frying them adds trans fats that are commonly used in frying. carcinogenic acrylamide It forms when carbohydrate-rich foods are exposed to very high temperatures. in a large twin study Researchers examined dietary patterns associated with visceral fat and found that fried and fast foods were highly correlated with visceral fat. French fries fall into both categories. ”
Dr. Mitchell explains:alcohol is a popular drink that many people drink, especially in social settings. However, it is important to remember that alcohol has certain health effects. In particular, it can contribute to the accumulation of visceral fat and is associated with many chronic health conditions, including heart problems and type II diabetes. Consider sticking to light beverages that are low in alcohol and limiting your daily intake. Also, when you want to have a drink at a social event, look for healthier alternatives such as flavored seltzer water or fresh fruit juices. You can also consider adding items. ”
Dr. Stevenson said: sodaBoth the regular type sweetened with high fructose corn syrup and the diet type sweetened with artificial sweeteners.
“Several studies have shown that sugar-sweetened beverages ( Major source of added sugar in the U.S. diet) is associated with visceral abdominal fat, as well as an increased risk of diabetes and cardiovascular disease. 1 study An investigation of how habitual intake of soda affects fat deposition in healthy adults showed that sugar-sweetened beverages were positively associated with increased visceral fat deposition in the abdomen. ‘, says Dr. Stevenson.
Diet sodas are also associated with belly fat, so don’t just focus on sugar-sweetened sodas. Research in 2021 Adults over the age of 65 who drank more diet soda were shown to have increased abdominal obesity, a relationship the study called a “surprising dose-response relationship,” suggesting that the more diet sodas the study subjects had, the more The more diet sodas you drink, Dr. Stevenson explains: “Diet Some might think that when he drinks soda, he “saves” calories in soda and has a higher overall calorie intake, which justifies eating more.” ”
In conclusion, “It may be best for your health to give up drinks with added sugar or artificial sweeteners,” argues Dr. Stevenson.
