The 6 Best Carbs to Help You Lose Visceral Fat

Viseral fat lies deep in the abdominal cavity and wraps around organs like the liver and the intestine. In contrast to subcutaneous fat, which is the clamping fat under the skin, visceral fat releases inflammatory compounds that can cause chaos health. Over time, this inflammation can increase your risk of chronic diseases such as type -2 -diabetes, heart disease, metabolic syndrome and more.

The good news is that the food of certain foods makes the visceral fat easier, and this includes certain carbohydrates. While you may have heard that carbohydrates make you keep belly fat more, that’s not quite true. Yes, eating a lot of sugar -containing foods and simple carbohydrates can lead to you socks additional belly fat. However, studies have shown that fiber -rich complex carbohydrates can help reduce the visceral fat.

So what carbohydrates should you eat to fight against visceral fat? To find out, we asked dieticians to share the best decisions. Here are your six favorites.

1. Sweet potatoes

These starchy tubers get their deeply orange color from beta-carotene. This antioxidant belongs to a larger family of plant connections, which are referred to as carotenoids and are associated with lower visceral fat levels.

Beta-carots are not the only way to fight sweet potatoes against visceral fat. “Sweet potatoes also offer a healthy dose of fiber that can help them feel satisfied after eating,” says Toby Amidor, MS, RD. “This can help to minimize the calorie intake later, which can indirectly help with weight loss.” If you lose fat, you will give up visceral fat together with it.

A cup of baked sweet potatoes gives them almost 7 grams of fiber. That is 25% of the 28-gram daily value. In addition, sweet potatoes are delicious, versatile and comfortable. Fry, microwave or bake them for a sweet addition to your next meal. Or, if you have a little more time in your hands, dice them and add them to hash or crush them with black beans and spices to break a satisfactory vegetable burgers.

2. oats

Hafer contain a unique type of soluble fibers, the beta-glucan called Beta-Glucan, which is known for its cholesterol-lowering properties. Beta-Glucan was also associated with a smaller waist, less body fat and the lower body weight, even in people who do not try to shorten calories. This is probably due to several factors. For example, soluble fiber such as Beta-Glucan slowed the passage of food through the intestine and help you to feel full. It also promotes the release of intestinal hormones that send saturation signals to the brain. So it is more likely that you will put your fork faster.

This multitasking fiber can also reduce visceral fat by promoting favorable changes in the intestinal bacteria. Studies show that the intestinal bacteria of lean people often differ from those of people with obesity. Scientists suspect that beta-glucan can lead to positive shifts in intestinal bacteria in order to resemble lean people. When the advantageous intestinal bacteria of beta-glucan feed, they also produce connections that are called short-chain fatty acids and play a positive role in regulating appetite and energy.

Oatmeal or overnight stay oats are always simple and delicious ways to work more oats into your day. But don’t stop there. Stir them in pancakes or bake them in oat rods and cookies.

3. barley

Barley delivers a double dose of fiber to improve the visceral fat. Like oats, barley contains beta-glucan. If you cook and cool the barley, a different kind of fiber is created, which is called resistant strength. “Resistant strength resists digestion in the small intestine,” says Alyssa Smolen, MS, RDN, CDN. “Ess -resistant strength can help to reduce the visceral fat, since these strengths are not fully broken and guided by our digestive system.” So it travels to your intestine, where good intestinal bacteria maintain a healthy body weight and feed on it. This in turn helps you to thrive.

If you are not sure what to do with barley, it is always a victory in soups. You can also cook a large saucepan over it to share and store in single-care tanks in the fridge or freezer. In this way you always have something at hand to throw in salads or to heat as a hearty side dish.

4. Quinoa

If you are not a fan of barley, Quinoa is another outstanding carbohydrate that helps you lose visceral fat, says Bess Berger, RDN. “In contrast to most grains, it offers a solid protein dose in addition to fiber that controls the appetite and prevent fat from accumulating around the middle part.” In fact, a cup of cooked quinoa delivers 5 grams of fiber and 8 grams of protein. If that weren’t enough, Quinoa also contains magnesium. This mineral helps your body to use the hormone insulin more effectively, which in turn contributes to the protection of visceral fat storage, she says.

Save quinoa not only for side dishes. Use it as a protein and fiber-rich base for cereals, burrito shells or a whole grain quinoa risotto.

5. Linsen

“Linsen are one of the best carb selection options for targeting visceral fat because they bring both protein and fiber on the table,” says Berger. A cup of cooked lenses offers a whopping 16 grams of fiber, which brings more than half of their daily destination and 18 grams of protein. “This combination considers you to be a longer fullness, the blood sugar from Steadies and reduces the inflammation, which often assumes belly fat storage,” says Berger. In fact, research has shown that people who often eat legumes such as lentils tend to have lower BMIs and carry less weight around their middle parts.

One of the really nice things on lenses is that they cook themselves faster than other legumes without the softness necessary. But if you really press time, open a can. In both cases, these delicious small legumes are delicious in soups, curries or even in beef minced meat to add more fiber and volume sloppy joes or burgers.

6. Beans

No fan of lenses? Try beans. A study showed that women who consumed more beans had smaller waist and less body fat compared to women who rarely ate beans. What makes it so effective? “Beans pack the trifecta of weight management – fiber, protein and delicious taste,” says Amidor. “Due to the fact that they are one of nature, the beans help to promote health and support weight management. In addition, their protein helps to support saturation and maintain muscle mass.” If you need another reason to load on beans, the research has shown that the food can help to reduce the visceral fat and at the same time maintain lean muscle mass.

The other nice thing on beans? There are So Many varieties to choose from. Regardless of whether you prefer black beans, navy beans, chickpeas or another bean, there are many options that can help you to blow belly fat. Spread your pantry with your favorites to throw in salads, tacos, pasta or a satisfactory dip or hummus.

Our expert

If you try to lose visceral fat, you don’t have to swear carbohydrates. The key to handing this deep belly fat is to choose the right carbohydrates. Replacing sophisticated carbohydrates and sugar -containing foods with fibrous complex carbohydrates can help you lose weight and visceral fat. The dieticians say the best carbohydrates to lose visceral fat are sweet potatoes, oats, barley, quinoa, lentils and beans. These carbohydrates contain fibers such as beta-glucan and resistant strength that are slowly digestible, increase the abundance and promote the growth of good intestinal bacteria. In addition, whole grains, beans and legumes have a decent piece of protein. That, coupled with your fiber, spell even more saturation and helps you to eat less overall. When choosing the right carbohydrates, it is a solid strategy to reduce visceral fat, it is not the only one. The training, the preserving of sleep quality and the management of stress can also help you lose visceral fat. Because in the end it is the big picture that counts!