Reviewed Diettian Karen Ansel, Ms, Rdn
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The main points
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By replacing refined carbohydrates with fiber -rich complex carbohydrates, the fat of the internal organs can help.
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Oats, barley and quinoa can help reduce these fat by curbing your appetite and changing your intestinal bacteria.
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Sweet potatoes, beans and lenses are also a great choice to reduce the fat of the internal organs.
Visceral fat lies deep in the abdomen and wraps around organs such as the liver and intestines. Unlike subcutaneous fat, it is the brutal fat just below the skin, the visceral fat releases inflammatory compounds that can damage your health. Over time, this inflammation can increase the risk of your chronic diseases such as type 2 diabetes, heart disease, metabolic syndrome and more.
Good news is that eating specific foods can make it easier to lose the fat of the internal organs, which includes certain carbohydrates. Although you may have heard that carbohydrates make it more fat to keep your belly, it is not entirely true. Yes, eating a lot of sweet foods and simple carbohydrates can encourage you to remove extra belly fat. However, studies have shown that complex fibers containing fibers can help reduce the fat of the internal organs.
So, which carbohydrates should you eat to combat visceral fat? To find out, we asked nutritionists to share the best choices. Here are six of their favorites.
1. Sweet potatoes
These starch tubers receive deep orange from beta-carotene. This antioxidant belongs to a larger family of plant compounds called carotenoids, associated with a lower amount of fat in the internal organs.
Beta-carotene is not the only way that sweet potatoes help fight visceral fat. “Sweet potatoes also provide a healthy dose of fiber, which can help you feel satisfied after eating,” says Toby Amidor, MS, RD. “This can help reduce calorie intake later, which can help you lose weight indirectly.” Also, when you lose fat, you release visceral fat with them.
One cup of fried sweet potatoes provides almost 7 grams of fiber. This is 25% of 28 grams of daily value. In addition, sweet potatoes are delicious, versatile and comfortable. Roast, microwave or bake them that sweet addition to your next dish. Or, if you have a little more time on your hands, cut them and add them to a bag or crush them with black beans and spices to bake to satisfy the vegetarian burger.
2. Oats
Oats contain a unique type of soluble fiber, called beta-glucan, best known for its cholesterol-lowering properties. Beta-glucan was also linked to a smaller waistline, less body fat and lower body weight, even among people who do not try to cut calories. This is probably due to several factors. For example, a soluble fiber, like beta-glucan, slows down the food passing through the intestine, helping to feel completely. It also promotes the release of intestinal hormones that send satiety signals to the brain. So, they tend to lower the fork faster faster.
This multifunctional fiber can also reduce the fat of the internal organs by promoting favorable changes in the intestinal bacteria. Studies show that lean human intestinal bacteria are often different from obesity. Scientists suspect that beta-glucan can cause positive changes in intestinal bacteria to make it more similar to residual people. In addition, when beneficial intestinal bacteria feed on beta-glucan, they produce compounds called short chain fatty acids that play a positive role in regulation of appetite and energy.
Oatmeal or overnight oats are always simple and delicious ways to beat more oats to your day. But don’t stop there. Add them to the pancakes or bake them in oat rods and cookies.
3. Barley
Barley provides a double dose of fiber to help blow the fat of the internal organs. Like oats, barley contains beta-glucan. When you also prepare cool barley, it creates another type of fiber called starch resistant. “Resistant starch opposes digestion in the small intestine,” says Alyssa Smolen, MS, RDN, CDN. “Eating resistant starch can help reduce the fat of the internal organs because these starchs are not completely broken down and passed through our digestive system.” So, it travels to your gut, where the good intestinal bacteria that help maintain a healthy body weight. This, in turn, helps them flourish.
If you are not sure what to do with barley, it always wins in soups. You can also prepare a large pot to divide and store in disposable dishes in a refrigerator or freezer. In this way, you will always have a little on your hands that you can throw it in a salad or re -warm up as a sincere garnish.
4. Quinoa
If you are not a fan of barley, Quinoa is another exclusive carbohydrate that helps lose visceral fat, says BESS Berger, RDN. “Unlike many grains, it offers a strong dose of protein in combination with fiber to control appetite and prevent fat to accumulate around the middle.” In fact, one cup of cooked quinoa provides 5 grams of fiber and 8 grams of protein. If this is not enough, Quinoa is also magnesium. This mineral helps your body more effectively use hormone insulin, which in turn helps protect against visceral fat accumulation, she says.
Do not use only Quinoa side dishes. Use it as a rich base for protein and fiber for cereal bowls, burrito bowls or whole grain quinoa risotto.
5. Lenses
“Lenses are one of the best carbohydrate choices to direct visceral fats because they deliver both protein and fiber,” says Berger. One cup of cooked lenses give you a huge 16 grams of fiber, which gives you more than half of your day’s goal, as well as 18 grams of protein. “That KOMBO maintains you for a longer longer period, constant blood sugar and reduces inflammation, which often promotes the accumulation of abdominal fat,” says Berger. In fact, studies have found that people who often eat legumes, such as lentils, are prone to smaller BMI and less weighing around their guts.
One of the really beautiful things about lenses is that they cook food faster than other legumes, no need to soak. But if you really press time, open the can. In any case, these delicious little legumes are delicious in soups, soldiers or even mixed into ground beef to add more fiber and volume to the sprinkled jesi or burgers.
6. Beans
Isn’t it a fan of lenses? Try the beans. One study found that women who used more beans had smaller vests and less body fat compared to women who rarely eat beans. What are they so effective? “The beans pack the weight control trilepower – the taste of fiber, protein and yummy,” says Amidor. “Because they are a naturally rich source of fiber, beans help to promote health and maintain weight management. In addition, their proteins help to help and maintain muscle mass.” If you need another reason to load beans, research has found that eating more protein but less calories can help reduce visceral fat by maintaining lean muscle mass.
Another nice thing about beans? Is So Numerous varieties to choose from. Whether you prefer black beans, naval beans, chickpeas or other beans, there are many options that can help blow your belly fat. So you store the pantry with your favorite to throw in salads, tacos, pasta or whip into satisfactory immersion or hummus.
Our expert is taking
If you are trying to lose visceral fat, you do not need to swear carbohydrates. The most important key to this deep belly fat release is the choice of the right types of carbohydrates. Replacing refined carbohydrates and sweet foods with complex fiber carbohydrates can help you lose weight and internal organ fat. Nutritionists say the best carbohydrates to help lose visceral fat are sweet potatoes, oats, barley, quinoa, lentils and beans. These carbohydrates contain fibers such as beta-glucan and resistant starch, which are slowly digested, enhances fullness and stimulate the growth of good intestinal bacteria. In addition, healthy grains, beans and legumes have the right part of the protein. This, paired with their fiber, is even more saturated, helps you eat less. Although the choice of suitable carbohydrates is a strong visceral fat reduction strategy, it is not the only one. Exercise, good quality sleep and stress management can also help lose the fat of the internal organs. Because in the end, a big picture is important!
Read the original article about Eatingwell