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As we age, our metabolisms slow down and our bodies tend to store more fat for longer periods of time. It can become easier to gain fat around the midsection — otherwise known as visceral fat.
Unfortunately, losing this stubborn type of fat requires a carefully planned diet with anti-inflammatory foods that can fight inflammation in the body.
Eating a diet that contains a lot of refined carbohydrates will only cause more inflammation in the body and could lead to weight gain. When you think of refined carbs, sugary, salty, tasty treats that come in a box or aren’t found in nature should immediately come to mind. But healthy carbs are the opposite of croissants, doughnuts, pasta, and white breads — they’re natural sources of energy that contain a wealth of fiber and important vitamins and minerals.
These four anti-inflammatory carbs are among the best for melting belly fat, especially as we age.
1. Legumes and Beans
High in protein and fiber, foods like beans, lentils, and peas fill you up, provide major energy, and won’t cause weight gain, but will rather promote fat burning.
According to Harvard Health Publishing: “Legumes are a good source of plant protein — half a cup of cooked beans provides between 6 and 9 grams — and they're packed with other nutrients, such as folate, calcium, potassium, zinc, B vitamins, and antioxidants. They also contain lots of fiber, which can help you avoid constipation and may reduce your risk of cardiovascular disease.”
2. Bananas
When you’re on a low-carb diet, fruits tend to become demonized because they can be high in sugar. But one banana can provide an outstanding amount of energy — with nutrients like vitamin B6, folate, potassium, fiber, magnesium, and even protein. A medium-size banana has about 105 calories and less sugar than some major brand cereals. Be sure to pack one on your run.
3. Oats
Think of oatmeal as the anti-pasta — it’s a healthy carb that actually lowers your blood sugar, contains high amounts of fiber, and will give you extraordinary energy that can power you through a morning.
Just be sure to choose plain rolled oats or steel-cut oats and not flavored varieties, which are usually filled with sugar.
4. Barley
Another alternative to pasta and refined grains, barley is an excellent source of B vitamins, which help boost your metabolism and convert food into energy, as well as iron, copper, vitamin E, and selenium. Barley is low in fat and is so packed with fiber that a very small amount will fill you up fast — and suppress your appetite so that you don’t overeat.
