Carrying extra pounds in your stomach area may damage more than your body image. Visceral fat, the medical term for abdominal fat, is closely linked to metabolic problems and heightened risk for heart disease, type 2 diabetes and gallbladder disease and breast cancer in women, according to Harvard Medical School. While particular foods aren't likely to trigger belly fat on their own, consuming certain foods in excess may increase your risk. Aim instead for a balanced, nutritious diet and regular exercise.
Refined Grains
When whole grains are refined to create enriched flour, instant rice and other processed foods, they lose much of their nutrient and fiber content and digest less efficiently. According to research published in the "American Journal of Clinical Nutrition" in November 2010, they may also promote belly fat. In the study, researchers analyzed the waist circumference, body fat and abdominal fat and dietary habits of 2,834 adults. Participants who consumed diets rich in refined grains had significantly more abdominal fat and overall fat compared to those who ate primarily whole grains. To prevent or reduce excessive belly fat, swap enriched breads, cereals, rice, pasta and snack food in your diet out for whole grains.
Fatty Meat
Fatty meat contribute rich amounts of saturated fat, which are associated with high cholesterol, obesity and increased risk for type 2 diabetes and heart disease. MayoClinic.com recommends replacing saturated fat sources with unsaturated fat sources, such as nuts and seeds, as a useful dietary tool toward preventing belly weight gain. Meats particularly high in saturated fat include porterhouse and sirloin steaks, lamb, dark-meat poultry, sausage, bacon, spare ribs, fried chicken and luncheon meat. Avoid meats prepared in butter or high-fat sauces, which add more saturated fat and calories, in particular.
Sugary Sweets
Sugar and other sweeteners, such as corn syrup, dextrose and maltose, add "empty calories," or calories virtually devoid of nutrients, to foods and beverages. Eating excessive amounts of sugar-rich foods leaves little room in your diet for foods rich in fiber, such as fruits, vegetables and whole grains, which are more filling and nutritious. If you carry excess abdominal fat, Harvard Medical School recommends cutting back on simple carbohydrates, particularly sugary beverages. Replace regular soft drinks, sweetened ice tea and coffee with water and unsweetened ice tea and candy, cookies and pie with unsweetened dried or fresh fruit or no-sugar-added pudding -- a calcium and protein-rich dessert.
Trans Fats
Trans fats are a fat form created through a process in which hydrogen is added to vegetable oil. Like saturated fat, trans-fats may contribute to abdominal weight gain, according to Harvard Medical School. Trans fats are also particularly damaging to your HDL, or "good," and LDL, or "bad," cholesterol levels. Common sources of trans fat include margarine, shortening, fast food and commercially prepared crackers, chips, pastries and other snack foods that list hydrogenated vegetable oil as an ingredient. Try creating your own nutritious alternatives, such as air-popped popcorn seasoned with natural herbs or whole-grain, fruit-sweetened muffins.
References
- MayoClinic.com: Belly Fat in Women: How to Keep It Off
- "American Journal of Clinical Nutrition"; Whole- and Refined-Grain Intakes are Differentially Associated with Abdominal Visceral and Subcutaneous Adiposity in Healthy Adults: the Framingham Heart Study; Nicola M. McKeown; September 2010
- Harvard Medical School: Abdominal Fat and What to Do About It
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