You might step on the scale to check your weight, but how often do you measure your waist size? Experts say an expanding waistline can pose health risks. That’s because a large waist size indicates too much visceral fat, deep belly fat is strongly linked with health problems, especially cardiovascular disease. You might not like the superficial fat you pinch between your fingers, also known as subcutaneous fat. Yet this type of fat is less of a health threat than visceral fat.
What makes visceral fat so ominous? Visceral fat is dangerous because it releases inflammatory chemicals that can damage blood vessels, oxidize cholesterol, raise blood sugar, and increase the risk of heart disease. People with higher amounts of visceral fat are also at greater risk of non-alcoholic fatty liver disease, a condition commonly found in obese people. In this disease, fat is deposited in liver cells and disrupts the body’s normal function of breaking down fats and sugars. Those with visceral fat will have an even greater risk of developing non-alcoholic liver disease.
Visceral fat is harder to vanquish than the subcutaneous fat under your skin, but it responds to lifestyle changes. Diet and physical activity play a vital role in how much visceral fat you have. It’s most important to eat a well-balanced diet of unprocessed foods, but research also shows that a tasty fruit with a creamy texture, the avocado, could help you tame visceral body fat.
Avocados: Can Their Healthy Fats Help You Slim Down?
This study was a randomized, controlled study, the most reliable type. Researchers asked 105 overweight or obese adults to participate. The researchers served the subjects a daily meal for 12 weeks. One group consumed a single avocado each day as part of their meal, while the control group didn’t consume avocado. The meals were otherwise similar in calorie content.
The results? Women who consumed meals that included avocado experienced a significant reduction in visceral fat, the most concerning kind from a health standpoint. The results were less pronounced in men. It’s unclear why the benefits only showed up in women. It’s possible that hormonal differences between men and women are a factor. The researchers also wondered whether the daily avocado would improve blood sugar control, but there were no differences in markers of blood glucose between the two groups.
Avocado: A Nutrient-Dense Fruit
Can an avocado a day keep belly fat away? Those would be music to the ears of avocado lovers, and there’s a lot to love about avocados. Beyond their taste and creamy texture, they’re a nutrient-dense food you can enjoy any time of day, breakfast, lunch, or dinner. The nutrients and phytonutrients in avocados have antioxidant and anti-inflammatory activity that helps fight free radicals that damage cells and tissues.
Plus, avocados are a plant-based food surprisingly rich in fiber. One cup of sliced avocado has an impressive 10 grams of fiber, a dietary component that many people fall short of. Studies show that most people get half the recommended fiber they should get each day, 25 grams for women and 38 for men.
Better Nutrient Absorption Too
Adding a slice of avocado to other vegetables also offers a nutrient boost. The monounsaturated fats in avocados help your body absorb carotenoids (antioxidants) such as beta-carotene and lycopene, from other vegetables. So, the heart-healthy fats in avocado enhance the antioxidant and anti-inflammatory power of carotenoid-rich vegetables like carrots and leafy greens. So, top your next spinach salad with a slice of avocado!
Another nutrient avocado has in abundance is potassium, a mineral and electrolyte that contributes to heart health. The high potassium content of avocados is why they may help lower blood pressure. A medium avocado contains more potassium than a banana.
You might wonder why eating avocado reduces visceral fat. One explanation is the anti-inflammatory compounds in avocado. Reducing inflammation improves insulin sensitivity, and people with better insulin sensitivity have less visceral fat. Having more visceral fat also increases inflammation since visceral fat cells produce inflammatory chemicals. Studies show visceral fat also releases a hormone called retinol-bind protein 4 (RBP4) that reduces insulin sensitivity and worsens insulin resistance and blood sugar control.
Eat More Whole Foods and Fewer Processed Foods
Adding avocado to your diet is one small step to reduce visceral fat, but you’ll get the most benefits if you also reduce or eliminate sugar, refined carbohydrates, and junk food from your diet. Making these changes doesn’t mean you can’t indulge in a wealth of healthy offerings. Enjoy more non-starchy fruits and vegetables, as they’re rich in anti-inflammatory compounds.
Don’t neglect other lifestyle habits either. Move your body more too to reduce visceral fat and lower your body weight. Studies show vigorous exercise is more effective for controlling visceral fat than a leisurely walk. Sleep and stress management matter too. When you don’t sleep enough or manage stress, it increases the stress hormone cortisol, which can boost your body’s visceral fat burden.
The Bottom Line
Avocado may help you tame visceral fat, but that’s only part of the story. Being physically active and eating more whole, unprocessed foods is the key to reducing this type of inflammatory fat and becoming healthier. So, don’t think in terms of a single food, but total diet quality, and don’t hesitate to enjoy a little avocado.
References:
- com. “Avocados change belly fat distribution in women, controlled study finds”
- “THE DANGERS OF VISCERAL FAT – Endocrine News.” endocrinenews.endocrine.org/the-dangers-of-visceral-fat/.
- “Visceral Fat: Why It’s Dangerous and How to Lose It.” webmd.com/diet/what-is-visceral-fat.
- “Visceral Fat (Active Fat) – Types of Fat, Insulin ….” 15 Jan. 2019, diabetes.co.uk/body/visceral-fat.html.
- “How to get rid of visceral fat: The best exercise to burn ….” 05 Sept. 2021, newsnationusa.com/news/health/how-to-get-rid-of-visceral-fat-the-best-exercise-to-burn-belly-fat-more-quickly-tips/.
- Irving BA, Davis CK, Brock DW, Weltman JY, Swift D, Barrett EJ, Gaesser GA, Weltman A. Effect of exercise training intensity on abdominal visceral fat and body composition. Med Sci Sports Exerc. 2008 Nov;40(11):1863-72. doi: 10.1249/MSS.0b013e3181801d40. PMID: 18845966; PMCID: PMC2730190.
Related Articles By Cathe:
How Avocado Could Fight Obesity and Why It Belongs in Your Diet
5 Powerful Reasons to Add Avocado to Your Diet
Summer Superfood: The Tasty, Health Benefits of Avocados
Avocados: Can One a Day Lower Your Cholesterol?
6 Nutritional Hacks to Get More Nutrients from the Food You Eat
