This story has been updated since it was originally published to include an additional item
Losing belly fat is considered to be one of the hardest challenges when it comes to losing weight. The combination of a slower metabolism, aging, and not being mindful of what we’re eating and how much of it we’re eating can be reasons why we develop tummy fat. While there are many factors involved in developing some belly fat over time, there is one type of high-fat food that dietitians say we should avoid: trans fat.
We spoke to Mary Sabat, MS, RDN, LD, to share with us why this specific type of fat could possibly be contributing to our stomach fat, four foods it’s found in, and what other healthier alternatives we can replace it with while still satisfying our cravings. Read on to learn more.
Trans Fat
You might have seen the term ‘trans fat’ labeled on products here and there, and Sabat tells us what it actually is: “Trans fat is a type of unsaturated fat that is artificially created through a process called hydrogenation, which solidifies liquid oils and increases the shelf life of food products. Trans fat is commonly found in commercially baked goods, fried foods, packaged snacks, and some margarines.”
The consumption of trans fat is known to have a correlation with adverse health effects and the increase of abdominal fat. Sabat explains that “trans fat has been shown to promote inflammation, raise bad cholesterol (LDL), lower good cholesterol (HDL), and impair insulin sensitivity. These effects can contribute to weight gain, especially in the abdominal area, and increase the risk of various health conditions such as heart disease, type 2 diabetes, and metabolic syndrome.”
With trans fat being commonly used in most of the products we see, it’s hard to stay away from it unless we’re mindful of knowing what’s in the food we consume. Some common foods that can contain trans fat are fried foods, commercially baked goods, snacks like microwave popcorn, and margarine.
1. Fried Foods
"Deep-fried foods like french fries, fried chicken, doughnuts, and fried fish can often be sources of trans fats," Sabat says. These fats can often lead to weight gain and increase our abdominal fat since trans fat is known to be a culprit in promoting fat storage in our belly area. The fact that fried foods are also very heavy when it comes to calories can contribute to our overall weight if we continue to eat them regularly.
2. Commercially Baked Goods
While baked goods can seem like the perfect treat to satisfy your cravings, it's best to keep them to a minimum if you are looking to avoid belly flab. "Some commercially baked goods like pastries, cakes, pies, muffins, and cookies may contain trans fats, especially if they are made with partially hydrogenated oils," Sabat explains. Commercially baked goods can have an exorbitant amount of added sugar, be highly processed with ingredients you can't always recognize, and, most importantly, contain trans fat. It's best to cut out these tempting baked goods as much as you can to avoid more belly fat storage.
3. Microwave popcorn
No movie night is complete without popcorn, but too much of this snack can also lead to belly flab. Sabat says that "some varieties of microwave popcorn contain trans fats in the form of partially hydrogenated oils used for flavoring and preserving." Besides trans fat, most microwave popcorns contain artificial flavors and ingredients in order to give it that ultra-buttery flavor we crave, but in reality, popcorn is generally not helpful towards your belly fat and will contribute to it if eaten on a regular basis.
4. Margarine
According to nutritionist Lisa Richards, despite the fact that it was once considered a healthy alternative to natural butter, margarine is a poor choice if you want to lose weight. "One of the worst types of butter for belly fat is margarine, especially those that contain trans fats," she tells us. In addition to the trans fat content of margarine, other ingredients add to the health risks at hand. "Some types of margarine contain added sugars and artificial flavors, which can contribute to weight gain and other health issues," Richards says. All in all, it's best to steer clear of this spread if you're looking to shed pounds.
Alternatives
Now that we've covered some foods that can cause belly flab, Sabat suggests we opt for healthier alternatives that will taste just as good and still satisfy us without adding more pounds to our belly area.
"Fortunately, there are healthier alternatives or substitutes for trans fat-laden foods that can still satisfy cravings while avoiding belly flab. Opting for foods rich in healthy fats, such as monounsaturated fats found in avocados, nuts, and olive oil, or polyunsaturated fats found in fatty fish like salmon and flaxseeds, can be beneficial. These fats provide essential nutrients and have been associated with numerous health benefits," Sabat states.
Sabat also made sure to leave us with some important tips to add to our lifestyle to see more positive results: Adopting a balanced diet, regular physical activity, portion control, mindful eating, managing stress, and adequate sleep. Since our daily habits contribute to our overall health, it's smart to include these strategies along with cutting out fatty and processed foods so you can see more positive results in your overall health.
The Bottom Line
Keep in mind that moderation is always key. It's important to not restrict yourself too much and treat yourself once in a while because you don't want an unhealthy relationship with food. Consuming trans fat in small amounts and less frequently will not hurt you and following a well-balanced diet will help you meet your belly fat goals with the healthy alternatives!
