Food

6 Foods No One Should Be Eating Anymore Because They Cause Visceral Fat

August 19, 2023 by Justine Schwartz
shefinds | Food

This post has been updated since it was originally published on January 19, 2022 to include more expert insight

Another name for visceral fat is “hidden fat,” and it refers to the type of fat that gets stored inside the belly and around organs, Lisa Richards, certified nutritional coach and creator of The Candida Diet explains. Unlike subcutaneous fat, the type of fat that can be seen and felt, visceral fat can produce chemicals and hormones which can be dangerous, and “place these individuals at higher risk for serious health issues.” Yikes!

Both prolonged high-calorie consumption and lack of physical activity contribute to visceral fat. Therefore, any food can lead to visceral fat if the individual is eating enough of it. But, experts like Richards warn that certain foods do pose a greater risk—calorie-dense foods.

“These foods provide little in the way of nutrition and are primarily processed starches and calories,” Richards says. Pastries, convenience foods, fast food, and chips, are among the examples of these foods.

“Simple sugars, table sugars or processed sugars, get stored into fat,” Dr. Amy Lee, board certified doctor in internal medicine, medical nutrition and obesity medicine and partner of Nucific, advises. In the food industry, there are over 30 different ways to name sugar as an ingredient, so brands may be able to sneak it in without the consumer noticing.

“We may find ourselves eating more and more of this type of food because of the addictive nature of sugar,” she warns. “Mix that with a sedentary lifestyle, and the body becomes programmed to ‘store’ the sugars as fat rather than expending it, hence the increase of visceral fat.

“Visceral fat is a dangerous form of body fat, particularly because it often goes unseen and forms around organs deep beneath the skin,” registered dietitian Trista Best of Balance One agrees.

“This type of fat has multiple causes outside of dietary habits, but diet certainly plays a role,” she agrees. Foods that contribute most to visceral fat are those with high calorie content and low nutrient value.

So, what are specific examples of these calorie-dense foods?

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Processed Sugar Or White Sugar

Refined white sugar is one of the most common causes of weight gain. It's high in calories and skyrockets your blood sugar, experts warn.

"Refined sugars provide empty calories which can lead to weight gain due to excess calorie intake. They also cause a spike in blood sugar levels followed by a crash, leading to cravings and energy slumps throughout the day," says  Rebecca Novak, a registered dietitian, and chef at the Hungarian Chef. "This makes it difficult to maintain healthy eating habits as well as adhere to a consistent exercise routine. Furthermore, research has linked high-sugar diets with many chronic diseases such as diabetes, heart disease, and obesity."  Yikes!

White Refined Flour

“Refined wheat, aka white flour, contains no nutrients and leaves your body hungrier than when you sat down to eat,” Dr. Marizelle Arce, a naturopathic doctor, tells us. This ingredient is frequently found in baked goods like bread, pastries, cakes and more—we'll talk more about the dangers of sweet pastries below.

fruit smoothies on store shelves

Fruit Smoothies With Added Sugars

"Premade smoothies are often very high in sugar, despite no-sugar-added labeling," health practitioner Amy Spindel, BCHN, of Food With Thought tells us.

"For instance, a premed smoothie can contain the equivalent amount of sugar in a single-serve bottle of Coca Cola, both measuring in at an astounding 14 teaspoons!" Say it ain't so!

closeup of potato chips

Salty Potato Chips

"Potato chips are traditionally processed and fried with added sodium or artificial flavors," Best explains. "The consumer may also use high fat dips or cheeses when eating them and is likely to mindlessly eat them without noticing the quantity."

"If you eat a few chips, the calories really don’t add onto the waistline," Dr. Lee explains. But we can’t just eat one, because they're delicious, and because of the added salt, our mouths feel dry and dehydrated. "The sense of thirst and food cravings are pretty similar psychologically, so a lot of people don’t grab a bottle of water to quench a thirst but may find themselves eating more food, hence calories that could be stored," she explains.

alcohol on store shelves

Drinks With Alcohol

Drinks such as hard seltzers, beer, wine, hard liquor, can also be to blame, Dr. Lee warns.

"If you look at the caloric density of a serving of alcohol, the calories ranges from 70-160 calories which in all reality isn’t that high. But what happens when we put alcohol into the body, the immune system kicks in to attempt to get rid of it whole slowing down on other metabolic pathways (such as burning calories)."

Plus, alcohol can speed up signs of aging. All in all, it's best to limit your intake as much as possible.

krispy kreme donuts

Sugary Pastries

Starting your day with a sugary pastry like a danish or a donut may taste delicious, but it can have seriously consequences on your health and your weight. Dietitian Dana Ellis Hunnes says that "ultra-processed carbohydrates that are frequently found in packaged foods such as pastries, think Pop-Tarts," are "the least healthy type of carbohydrate to eat." This is because they contain tons of calories that do absolutely nothing for your health.  Hunnes warns that they provide "no nutritional benefit, they are often devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds."  Yikes! When you consume all of those calories without nourishing your body, your metabolism will take a turn for the worse.

Of course, keeping your body healthy by maintaining a balanced diet is about more than cutting out a few foods. The best way to lose weight healthily is to build healthy habits and create a personalized diet and exercise plan based on your body's needs. Overall, though, steering clear of these foods definitely isn't a bad idea.

Author:

Editorial Director

Justine Schwartz is a veteran women's lifestyle editor; she's written extensively about style & beauty tips, health advice and wedding planning for more than a decade. Her work has appeared in New York Magazine, Huffington Post and New York Weddings. Justine has been with SheFinds since 2010; you can reach her via email at [email protected].

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