11 Foods That Cause Visceral Fat, According to Doctors

In particular, you may be eating weight-gaining foods that can cause visceral fat, the dangerous fat that hides deep in your belly and surrounds your vital organs, and we’ve listed them here in order of how bad they are for you. Why is that? Visceral fat has been linked to some cancers, type 2 diabetes, heart disease, and more; It is deadly and everyone is at risk, but in many cases it can be prevented by lifestyle choices and avoiding certain essential foods.

“Everybody has some visceral fat” William Libestselling author of upcoming book Eat to Beat Your Diet: Burn Fat, Improve Your Metabolism and Live Longer, tells us. “It normally makes up about 10 percent of the normal healthy fat that everyone carries. Fat has many different roles in the body. It acts as a cushion for your organs, releases hormones that control your appetite and other brain functions, a fuel tank for energy from a food, as well as to generate heat.” It could also be a heater that fires up. In other words, the fat itself – including visceral fat – isn’t bad. But too much will cause problems.”

Dr. Li adds: “There are some rare genetic conditions that cause excess fat deposition, but too much visceral fat buildup is mostly due to excess energy accumulating in the body. This can be the result of multiple factors, from overeating (calorie overload) to physical inactivity (not burning enough calories) disruption of your gut microbiome (helps control your metabolism, including the buildup of body fat).”

Diet plays a major role in visceral fat deposition, so Eat This, Not That! He spoke with experts to explain 11 foods that can cause visceral fat and why, and rank them from worst to absolute worst. Read until the end for number one, and for more, don’t miss the 5 Best Habits to Lose Belly Fat and Actually Keep It Away, says Science.


Megan Mescher-Cox, DODignity Health St. John’s Hospital Board-certified in Internal Medicine, Lifestyle Medicine and Obesity Medicine, Dr. They also contain very little dietary fiber, as it is removed through processing.

Think your dried fruit cereals are better? Think again. “Even seemingly healthy ingredients like raisins or cranberries with added added sugar can have a lot of added sugar before they’re combined with the refined grain portion of the grain,” she adds.

“Eating this high-glycemic food in the morning can act as a ‘double trouble’ for your health – first by adding empty calories with little nutritional value, and secondly by causing a spike in your insulin levels, which can cause one about 2 hours after a meal. then feel low on energy. This lack of energy leads to less exercise and the urge to reach for another high-calorie fast item, often to get a quick burst of energy. levels, which is an excellent recipe for visceral fat production,” explains Dr. cox.


According to Cox, “[Palm oil is] It is extremely high in saturated fat, which is known to cause more visceral fat, especially when compared to individuals consuming saturated fat and individuals consuming polyunsaturated fat, particularly in their livers and bellies, compared to those who ate muffins made with polyunsaturated fats derived from sunflower oil.

“These findings are especially true when a person is consuming more calories than the body needs, which is also common in the American diet,” adds Cox.


Doctor Tomi MitchellA Board Certified Family Physician with Holistic Health Strategies states, “Frozen coffee drinks are undoubtedly delicious, but can have disastrous health consequences if consumed too often. Due to their high sugar content, frozen coffee drinks can cause rapid spikes in blood sugar levels with short- and long-term health effects. In addition, these drinks tend to be high in calories, which when added can cause an increase in visceral fat, a type of internal fat stored around the organs. Against many harmful medical conditions, such as diabetes, heart disease, and stroke. Therefore, even if they indulge in the occasional, frozen coffee drinks can be enjoyed daily. It shouldn’t be a habit.”


Dr. Cox told us, “Heavy creams and sugars found in many crafted beverages contain a lot of saturated fat and refined sugar, which is a recipe for the development of visceral fat. Many of these drinks contain more than the recommended amount for the whole day. more calories from eating. Excess calories will also be converted to stored fat.”

Alternatively, opt for green, black or herbal teas. “These teas are good for health because of their high levels of antioxidants (and they have no sugar, saturated fat, or even calories),” adds Dr.


Cox says, “This combination of refined sugar with empty calories (empty calories are calories with little or no nutritional value) in cookies and pastries leads to insulin resistance and excess weight, especially in the viscera. The main source of visceral fat accumulation is Dr. It’s an excess of calories, and these foods typically contain high calories, refined grains, and sometimes saturated fats, as well as small amounts of dietary fiber to help someone feel full.”

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Visceral fat isn’t the only negative side effect of eating these sweets. By Dana Ellis Hunnes, PhD, MPH, RD, A senior dietitian at UCLA medical center, assistant professor at the UCLA Fielding School of Public Health, and author at Cambridge University Press Survival Recipe“Pastries and cookies also come with high doses of saturated fat (butter) or trans fats from margarine or other solid, shelf-stable fats, which are known to raise cholesterol (and LDL cholesterol) levels.”

RELATED: 15 Foods Ranking by Saturated Fat Content That Can Cause High Cholesterol

different deli meats and sausages

Stacie J. Stephensonbest selling author Alive: A Breakthrough Program to Get Energy, Protect Your Health, and Shine, “Processed meats such as bacon, sausages, ham and deli meats, and red meats such as beef, especially high-fat meats such as ribeye, have been associated with visceral fat in many studies,” a recognized leader in medical and functional medicine told us. “As a result, more meat consumption was associated with more visceral fat, especially in women over 45. Better options are protein sources with healthier fats like seafood and plant protein sources like legumes.”


According to Cox, “Cheeseburgers have a combination of foods that cause visceral fat: high in calories, saturated fat, and inflammatory factors in red meat and cheese cause more visceral fat production, and this is often combined with refined white bread, mayonnaise, or adding other spreads adds even more unhealthy fats to the combination.”


According to Stephenson, “Refined sugar plus refined oil is a recipe for visceral fat, and donuts contain both, without any nutritive qualities such as fiber or antioxidants. A 2020 study found that added sugar intake was associated with internal visceral fat centered around the heart. and a study of overweight adolescents showed that a greater intake of fat and fried food was associated with the accumulation of fat around the liver, while a higher intake of sugar was associated with an increase in visceral fat in the abdomen. How about a bowl? Oatmeal for breakfast instead?”

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“The next culprit that produces visceral fat is french fries, whether in the form of potato chips or french fries,” says Stephenson. “Potatoes are a high glycemic food, meaning they can cause blood sugar spikes. If you deep fry potatoes, you add trans fats, which are commonly used in frying, as well as the carcinogenic acrylamides, which are formed when you eat any carbohydrate-rich food.” They are exposed to very high temperatures, as in deep-fried. In a large twin study examining dietary patterns associated with visceral fat, researchers determined that fried food and fast food were highly associated with visceral fat. French fries fall into both categories.”

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Mitchell says, “Alcohol is a popular beverage consumed by many, especially in social situations. It is important to remember, however, that alcohol has some health effects. In particular, it can contribute to the buildup of fat in the internal organs and is associated with numerous chronic health conditions, including heart problems and Type II diabetes. “To ensure your drinking habits remain healthy and safe, consider sticking to lighter drinks with a lower alcohol content and limiting your daily intake. Flavored seltzer water or fresh juices when you reach out for a drink during social events.”

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“If I had to choose the worst ‘food’ to cause visceral excess fat, it would be both regular-type soda sweetened with high fructose corn syrup and diet-type soda sweetened with artificial sweeteners,” Stephenson said.

“Several studies have linked sugar-sweetened beverages (the leading source of added sugar in the U.S. diet) to visceral belly fat, as well as an increased risk of diabetes and cardiovascular disease. One study looked at how soda intake affects fat. showed that it was clearly associated with greater deposition of visceral fat in the abdominal region,” he says.

Sugar-sweetened soda isn’t the only thing you need to watch out for, because diet sodas are also linked to belly fat. “While some previous studies did not show that diet soda increases visceral fat, a 2021 study showed that adults 65 years and older who drank more diet soda had increased abdominal obesity, and this association is what the study calls a ‘striking dose-response’. “Drinking diet soda may also cause people to justify eating more because it saves calories in soda, resulting in an overall higher calorie intake,” Stephenson said.

As a result, Dr. “Stopping off sugar-sweetened and artificially sweetened beverages may be the best thing you can do for your health,” says Stephenson.


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