If you’re trying to achieve a healthier body, you probably already know that it’s crucial to maintain a balanced diet—and that means you should be extra careful about the products you’re adding to your cart at the grocery store. In addition to adding nutritious foods to your meals, limiting your intake of harmful, processed options is another vital step to take towards greater health—especially if you want to avoid visceral fat. Unfortunately, though, it can sometimes be difficult to distinguish the unhealthy options from the healthy ones. Many foods that may seem nutritious and may even be marketed as better-for-you products could actually contribute to a range of health consequences, including visceral fat.
Visceral fat, unlike its subcutaneous counterpart, is not just a matter of aesthetics; it poses serious health risks by surrounding vital organs in the abdominal cavity. Consuming a diet high in processed foods, added sugars, and unhealthy fats can contribute to visceral fat deposition. Diets rich in refined carbohydrates and sugars, common in many processed foods and sugary beverages, are linked to increased fat storage, particularly in the abdominal area. And as it turns out, some of the worst options may be disguised as healthy choices.
To uncover a few unexpected products to steer clear of, we spoke to dietitians Jesse Feder and Catherine Gervacio. They told us that dried fruit, granola, flavored yogurts, and fruit juice are a few major culprits that might surprise you. Read on to learn more about how each one can contribute to visceral fat.
1. Dried fruit
Fresh fruit is without a doubt a fantastic option for your overall health. However, Gervacio warns that the dried variety is typically higher in sugar, making it a potentially poor choice that could contribute to visceral fat when eaten in excess.
"They may be packed with antioxidants and are great addition to oatmeal or salads, but they may have added sugar that adds a lot of calories," she says. It's no secret that consuming too much sugar can result in serious health complications, including the accumulation of visceral fat. "It’s very easy to consume a larger portion of dried fruits compared to the fresh ones. This can result in higher caloric intake and weight gain over time."
Whenever possible, it's best to opt for fresh fruit instead. When you do consume dry fruit, it's in your best interest to practice moderation and refrain from overindulging.
2. Granola
Like dried fruit, granola is another popular topping for yogurt that you may think is healthy choice. After all, oats and nuts are packed with health benefits! Unfortunately, though, most varieties of granola are extremely high in sugar, making it an unexpected contributor of visceral fat.
"While it can be healthy, is typically quite high in sugars, calories, and fats, when store bought. These things can lead to unwanted weight gain, chronic health conditions, and increases in visceral fat over time," Feder says. Making homemade granola is one great idea, as this will help you stay in control of the ingredients you're consuming and limit the amount of sugar.
3. Flavored yogurt
When you choose the right varieties, yogurt can be one of the best foods for your overall health thanks to its high amount of protein and probiotics. Plain Greek yogurt, for example, is packed with health benefits. However, Feder says you shouldn't be fooled by flavored varieties, even if they seem healthy.
"While plain yogurt is quite healthy for you, there are a lot of sweetened, high fat, sugary brands that are offered at the grocery store," he says. "The artificially flavored, high fat, and sugar sweetened yogurts can contribute to unwanted weight gain, chronic health conditions and increased in visceral fat over time." Say it ain't so!
4. Fruit juice
Although fruit is great for you, fruit juice is another story—especially when it comes to store-bought juices. These processed juices are likely loaded with sugar, and they're stripped of many of the health benefits of whole fruit. In fact, Gervacio says drinking bottled fruit juice on a regular basis could contribute to visceral fat.
"Even 100% fruit juices can be high in sugar," she warns. "Also, they have a higher glycemic index as compared to fresh fruits. Foods with high glycemic index cause a rapid spike in the blood glucose (blood sugar) causing the release of insulin. Increased insulin is associated with fat storage as the body prioritizes using glucose for energy, suppressing fat to be broken down for energy." Yikes!
So, next time you're at the grocery store, consider leaving these items on the shelves. Your body will thank you!
