Shedding belly fat and keeping your digestion in check is among the toughest weight-loss tasks. Factors like a slower metabolism, aging, and careless eating habits contribute to belly fat. One key culprit is trans fat, which dietitians advise avoiding.
We talked to Mary Sabat, MS, RDN, LD, about why trans fat contributes to belly fat, which common and surprising foods contain it, and healthier alternatives to satisfy cravings. Trans fat, Sabat explains, is an unsaturated fat created through hydrogenation, a process that solidifies liquid oils and extends food shelf life. It’s commonly found in baked goods, fried foods, packaged snacks, and some margarines.
Experts Warn: These 4 Foods May Disrupt Digestion And Contribute To Belly Fat
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.
Healthier Alternatives
Now that we've discussed foods contributing to belly fat, Sabat recommends choosing healthier options. These alternatives can be just as tasty and satisfying, without contributing to weight gain or upsetting our digestive system.
"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 explains.
The Bottom Line
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.
