Visceral fat, also known as belly fat, builds up in the stomach area, which increases the risk of developing metabolic disorders.
Research indicates that you can reduce belly fat by including certain types of vegetables in your diet.
Visceral fat, which is located near vital organs in the body, has been linked to life-threatening conditions, such as heart disease and type 2 diabetes. Therefore, finding ways to get rid of visceral fat is of utmost importance.
A study published in the Journal of the Academy of Nutrition and Dietetics sought to examine the relationship between vegetable consumption and reduced visceral fat.
Specifically, the researchers were interested in the effect of dark green and dark orange / yellow vegetables, also known as nutrient-rich vegetables, on visceral fat.
To study this effect, they conducted a cross-sectional study of 175 overweight young Latinos over a five-year period.
During the five-year period, researchers found that consumers of dark green and dark orange / yellow vegetables had 17% less visceral fat than non-consumers.
Eating nutrient-rich vegetables has also been positively associated with improved insulin sensitivity.
Insulin resistance – the driver of type 2 diabetes – is associated with increased visceral fat.
“In conclusion, consumption of certain types of vegetables by young and overweight Hispanics is associated with positive metabolic outcomes, including reduced visceral fat and risk factors for type 2 diabetes, even when eaten in small amounts,” the researchers wrote.
Dark green vegetables include broccoli, collard greens, kale, and kale.
These dark yellow vegetables include: carrots, squash, sweet potatoes and winter squash.
In general, if you want to reduce belly fat, you will need to burn more calories (energy) than you consume, and eat the right kinds of food.
And Bupa says the following can help you achieve this:
• Make sure to eat a well-balanced diet. Try to eat at least five portions of fruits and vegetables every day, and include high-fiber starchy foods in your meals.
• Eat some low-fat dairy products or calcium-fortified soy drinks.
Eat more beans, legumes, fish and eggs.
Eat small amounts of unsaturated oil.
Drink six to eight glasses of water every day.
Avoid adding salt or sugar to your meals.