This article has been updated with more professional insight since the original publication date.
While some weight gain is not all bad, it is sometimes necessary for our health. visceral fat It is another matter. Experts warn that this type of fat is not visible to the eye and is stored deep in the abdominal cavity. To avoid this, it is necessary to create a Nutritious foodAnd to avoid eating Some foods and carbohydrates daily. We spoke to health and nutrition experts for more information.
Read on for details on 3 Carbs to Skip (White Flour, White Rice, and Other Refined Foods) Lisa Richardsregistered dietitian and creator of the Candida Diet and Dr. Gabriela Rodriguez RuizMD, PhD, FACS, is a board-certified bariatric surgeon at VIDA Wellness & Beauty.
Read more: 5 Processed Foods Nutritionists Want You To Cut From Your Diet By 2023 Because They Cause Visceral Fat
How refined carbohydrates lead to visceral fat.
White flour, white rice and other processed foods all fall into the following categories Refined carbohydrates, says Richards, and if your goal is to prevent unnecessary weight gain, these should be avoided. “Refined carbohydrates have many negative side effects on our health and belly fat is just one of them,” she says.
White and rich breads In particular, they undergo a refining process that “removes fiber and nutrients,” Richards notes, and “maybe replaced with synthetic versions.” These refined carbohydrates, he added, “cause rapid sugar spikes and inflammation, both of which are detrimental to weight loss and health.”
Rodriguez agreed and emphasized “avoid”. White powder, White riceAnd Prepared foods It’s made with these ingredients.” Especially after white flour is refined, she says, “it’s easily digested and converted to sugar, causing insulin levels to rise and fat to be stored.”
Processed foods made with white flour are also “high in calories and low in nutrients,” she said. “They don’t get full quickly after eating them, which can lead to overeating without realizing it,” he warns, which contributes to weight gain.
White rice It’s another carb, Rodriguez says. She thought it was a high-glycemic food, meaning it causes blood sugar levels to rise quickly. This can lead to “insulin resistance and fat accumulation, especially around the abdomen,” she says.
While white rice is rich in carbohydrates, it is also rich in fiber, with one cup serving providing only 242 calories, 53.4 grams of carbohydrates and 0.6 grams of fiber, she said. “A low-fiber diet is linked to weight gain and obesity because it doesn’t provide the satiety that fiber does,” she added.
What to eat instead
To avoid these carbs and the associated weight gain, Rodriguez recommends eating whole grains like brown rice and quinoa and beans. “Incorporating more vegetables and fruits into your diet will also help you feel fuller because they’re high in fiber and water,” she says. Plus, she says, oranges and pineapples are “especially good at cutting visceral fat because they’re loaded with nutrients, fiber, and vitamin C.”
The rule of thumb, Richards concludes, is to look at the ingredients list and stay away from breads that start with ‘rich’. A protein-rich diet can help reduce and prevent belly fat, she said. “Wine protein both increases metabolism and increases satiety,” she says, and “an increased metabolism leads to weight loss.”
“It prevents overeating and high-calorie, high-sugar foods,” she says, because she feels full. Some high-protein foods she recommends to help reduce belly fat and keep it off include “lean poultry, fish, nuts, eggs, low-fat cottage cheese, Greek yogurt, chia, lentils and quinoa.”