Foods That Produce Belly Fat

Although the names can be funny -- pot belly, jelly belly, love handles, spare tire -- excess belly fat is no laughing matter. In all seriousness, having excess abdominal fat is a risk factor for developing chronic illness such as heart disease. In fact, the fat that is carried in the abdomen is actually deep in the body surrounding the internal organs. For example, the abdominal fat located near the portal vein in the liver influences the production of blood lipids such as total cholesterol and LDL (bad) cholesterol as well as impacting insulin resistance. To decrease these negative health risks, avoiding specific foods that produce belly fat is recommended.

Refined Carbohydrates

Refined carbohydrates are grains have been processed by machinery. During processing, vitamins, minerals, fiber and other nutrients are removed. These foods consists of anything made from flour, milled corn or white rice and include white breads, chips, cookies, crackers, donuts, muffins and cereals. In September 2010, the "American Journal of Clinical Nutrition" reported, "Higher intakes of refined grains are associated with higher visceral adipose tissue (abdominal fat)." Foods that are high in processed, refined carbohydrates may seem appetizing, but they contain very little nutritional value. As a general rule, the more refined or "whiter" the grain-based food, the lower the fiber and nutrition contents.

Sugar

Sugar consumption is also linked with excess belly fat. Sugar is not only found in candies, pies and cakes, but it is also found in jellies, canned fruits, salad dressings and even so-called health foods such as yogurt and fruit juice. According to Robert Lustig, M.D., UCSF pediatric neuroendocrinologist, "Sugar both drives fat storage and makes the brain think it is hungry, setting up a vicious cycle." Moreover, sugar is very addictive. Sugar cravings and withdrawal can be just as intense as morphine withdrawal. In June 2002, a study in the journal "Obesity Research" revealed, "Repeated, excessive intake of sugar caused behavioral and neurochemical signs of opioid withdrawal. The anxiety was similar to withdrawal from morphine or nicotine, suggesting sugar-dependence."

Soda

Drinking soda is linked to obesity and can significantly impair physical health. Aside from sucrose, or table sugar, soda contains high-fructose corn syrup. Ingestion of high-fructose corn syrup leads to abnormal increases in body fat, especially in the abdomen, and causes a rise in circulating blood fats called triglycerides. In March 2010, Princeton University performed a study on rats that revealed, "Rats on a diet rich in high-fructose corn syrup (for 6 months) showed characteristic signs of a dangerous condition known in humans as the metabolic syndrome, including abnormal weight gain, significant increases in circulating triglycerides and augmented fat deposition, especially visceral fat around the belly."

Fast Food

Fast food consumption is also linked to belly fat. Interestingly, people who live or work near fast food restaurants are at increased risk of being obese. UC Berkeley reported in January 2009, "There is a significant effect of proximity to a fast food restaurant on the risk of obesity." Aside from being made with refined carbohydrates, sugar and corn syrup, fast food is also cooked in unhealthy saturated oils such as corn oil. In fact, a diet rich in saturated fats induces a relative increase in the amount of abdominal fat tissue. Choosing healthier alternatives at fast food establishments, such as chicken wraps or salads, decreases the risk of exposure to harmful ingredients.