Fat-Fighting Foods and the Truth about Fat

FAT - CAN'T LIVE WITH IT, CAN'T LIVE WITHOUT IT!

Fat is critical to our body functioning properly, however too much fat is unhealthy and can be life threatening.  The good news is that by incorporating some of these FAT-FIGHTING foods into your diet and by being physically active everyday, you will be on your way to winning the war against fat.  Here is "The Truth about Fat" by Kathleen Doheny, WebMD Feature writer.

For most of us, body fat has a bad reputation. From the dimply stuff that plagues women's thighs to the beer bellies that can pop out in middle-aged men, fat is typically something we agonize over, scorn, and try to exercise away.

But for scientists, fat is intriguing -- and becoming more so every day. "Fat is one of the most fascinating organs out there," says Aaron Cypess, MD, PhD, an instructor of medicine at Harvard Medical School and a research associate at the Joslin Diabetes Center in Boston. "We are only now beginning to understand fat."

"Fat has more functions in the body than we thought," agrees Rachel Whitmer, PhD, research scientist at the Kaiser Permanente Division of Research in Oakland, Calif., who has studied the links between fat and brain health.

To get the skinny on fat, WebMD asked four experts on fat -- who, not surprisingly, prefer not to be called fat experts -- to fill us in.
Fat is known to have two main purposes, says Susan Fried, PhD, director of the Boston Obesity and Nutrition Research Center at Boston University and a long-time researcher in the field.

• Fat stores excess calories in a safe way so you can mobilize the fat stores when you're hungry.
• Fat releases hormones that control metabolism.

But that's the broad brushstroke picture. Read on for details about various types of fat -- brown, white, subcutaneous, visceral, and belly fat.

 

Brown Fat

Brown fat has gotten a lot of buzz recently, with the discovery that it's not the mostly worthless fat scientists had thought.

In recent studies, scientists have found that lean people tend to have more brown fat than overweight or obese people -- and that when stimulated it can burn calories. Scientists are eyeing it as a potential obesity treatment if they can figure out a way to increase a person's brown fat or stimulate existing brown fat.
It's known that children have more brown fat than adults, and it's what helps them keep warm. Brown fat stores decline in adults but still help with warmth. "We've shown brown fat is more active in people in Boston in colder months," Cypess says, leading to the idea of sleeping in chillier rooms to burn a few more calories.

Brown fat is now thought to be more like muscle than like white fat. When activated, brown fat burns white fat.

Although leaner adults have more brown fat than heavier people, even their brown fat cells are greatly outnumbered by white fat cells. "A 150-pound person might have 20 or 30 pounds of fat," Cypess says. "They are only going to have 2 or 3 ounces of brown fat."
But that 2 ounces, he says, if maximally stimulated, could burn off 300 to 500 calories a day -- enough to lose up to a pound in a week.

"You might give people a drug that increases brown fat," he says. "We're working on one."

But even if the drug to stimulate brown fat pans out, Cypess warns, it won't be a cure-all for weight issues. It may, however, help a person achieve more weight loss combined with a sound diet and exercise regimen.

 

White Fat

White fat is much more plentiful than brown, experts agree. The job of white fat is to store energy and produce hormones that are then secreted into the bloodstream.

Small fat cells produce a "good guy" hormone called adiponectin, which makes the liver and muscles sensitive to the hormone insulin, in the process making us less susceptible to diabetes and heart disease.
When people become fat, the production of adiponectin slows down or shuts down, setting them up for disease, according to Fried and others.

 

Subcutaneous Fat

Subcutaneous fat is found directly under the skin. It's the fat that's measured using skin-fold calipers to estimate your total body fat.

In terms of overall health, subcutaneous fat in the thighs and buttocks, for instance, may not be as bad and may have some potential benefits, says Cypess. "It may not cause as many problems" as other types of fat, specifically the deeper, visceral fat, he says.

But subcutaneous fat cells on the belly may be another story, says Fried. There's emerging evidence that the danger of big bellies lies not only in the deep visceral fat but also the subcutaneous fat.

 

Visceral Fat

Visceral or "deep" fat wraps around the inner organs and spells trouble for your health. How do you know if you have it? "If you have a large waist or belly, of course you have visceral fat," Whitmer says. Visceral fat drives up your risk for diabetes, heart disease, stroke, and even dementia.
Visceral fat is thought to play a larger role in insulin resistance -- which boosts risk of diabetes -- than other fat, Whitmer tells WebMD. It's not clear why, but it could explain or partially explain why visceral fat is a health risk.

Whitmer investigated the link between visceral fat and dementia. In a study, she evaluated the records of more than 6,500 members of Kaiser Permanente of Northern California, a large health maintenance organization, for an average of 36 years, from the time they were in their 40s until they were in their 70s.
The records included details on height, weight, and belly diameter -- a reflection of the amount of visceral fat. Those with the biggest bellies had a higher risk of dementia than those with smaller bellies. The link was true even for people with excess belly fat but overall of normal weight.

She doesn't know why belly fat and dementia are linked, but speculates that substances such as leptin, a hormone released by the belly fat, may have some adverse effect on the brain. Leptin plays a role in appetite regulation but also in learning and memory.

Belly Fat

Belly fat has gotten a mostly deserved reputation as an unhealthy fat. "Understand that belly fat is both visceral and subcutaneous," says Kristen Gill Hairston, MD, MPH, an assistant professor of medicine at Wake Forest University School of Medicine, Winston-Salem, N.C. "We don't have a perfect way yet to determine which [of belly fat] is subcutaneous or visceral, except by CT scan, but that's not cost-effective."

But if you've got an oversize belly, figuring out how much is visceral and how much is subcutaneous isn't as important as recognizing a big belly is unhealthy, she says. How big is too big? Women with a waist circumference more than 35 inches and men with a waist circumference more than 40 inches are at increased disease risk.

Abdominal fat is viewed as a bigger health risk than hip or thigh fat, Whitmer and other experts say.  And that could mean having a worse effect on insulin resistance, boosting the risk of diabetes, and a worse effect on blood lipids, boosting heart and stroke risk.

Thigh Fat, Buttocks Fat

While men tend to accumulate fat in the belly, it's no secret women, especially if "pear-shaped," accumulate it in their thighs and buttocks.

Unsightliness aside, emerging evidence suggests that pear-shaped women are protected from metabolic disease compared to big-bellied people, says Fried.

"Thigh fat and butt fat might be good," she says, referring to that area's stores of subcutaneous fat. But the benefit of women being pear shaped may stop at menopause, when women tend to deposit more fat in the abdomen.

Weight Loss and Fat Loss

So when you lose weight, what kind or kinds of fat do you shed? "You're losing white fat," Fried tells WebMD. "People tend to lose evenly all over."

The results change a bit, however, if you add workouts to your calorie reduction, she says. "If you exercise plus diet you will tend to lose slightly more visceral fat from your belly."

"We're at an exciting point in science," says Whitmer, echoing the input from other scientists in the field.
Whitmer and others expect more discoveries about fat of all types to be made in the near future.


FAT-FIGHTING FOODS

While there is a different effect on your health depending on where your fat is carried, the bottom line is that if you have too much of it, you just want to get rid of it.  Even if you are lucky (or working hard) enough to not have too much now, as you get older and your metabolism begins to slow and it will be critical that you have already incorporated these fat-fighting foods into your diet.  Each one of these foods has already been mentioned in other blog posts because they are good for you in some other way, so this will just reiterate how important they are to a healthy lifestyle.

Greek Yogurt

What makes Greek yogurt a delicious tool for weight loss is its protein content.  It has twice as much as other yogurts.  "Protein takes longer to leave the stomach," says sports nutritionist Leslie Bonci, MPH, RD.  "That keeps you satisfied longer."  As a bonus, the body burns more calories digesting protein than carbs.  Non-fat, low-fat, and low-sugar types keep a slim profile.

Quinoa

Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan.  This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup, plus it's as easy to cook as rice.  It's also packed with nutrients such as iron, zinc, selenium, and vitamin E.  For a quick and interesting dinner, mix in some vegetables, nuts or lean protein.

Cinnamon
Studies suggest cinnamon may have a stabilizing effect on blood sugar levels.  This could curtail appetite, particularly in people with type 2 diabetes.  Nearly everyone can benefit from cinnamon in its traditional role.  Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.  Try sprinkling cinnamon over a sweet potato or in mashed sweet potatoes for a delicious side dish.

Hot Peppers

Hot peppers contain a flavorless compound called capsaicin.  It's more plentiful in spicy habaneros, but also occurs in jalapenos.  This compound appears to curb appetite and speed up the metabolism slightly, but only for a short time.  It is doubtful that this has a significant impact on weight loss, but people tend to eat less when their food is spicy.

Green Tea
Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat.  Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism.  To get the most benefit, you may need to drink green tea several times a day.

Grapefruit
While grapefruit does not have any magical fat-burning properties, it can help you feel full with fewer calories.  There are plentiful amounts of soluble fiber in grapefruit, which takes longer to digest.  Having half a grapefruit before a meal may help fill you up, so you eat fewer calories during the meal.

Watermelon
Foods that are high in water content take up more room in the gut.  This signals the body that you have had enough to eat and leaves less room for other foods.  Many raw fruits and vegetables are chock-full of water and nutrients, but low in calories.  Watermelon is a great example.  It's a rich source of the antioxidant lycopene and adds some vitamin A and C to your day, too.

Pears and Apples
Pears and apples are also high in water content.  Eat them with the peels for extra fiber, which will keep you full longer.  It is preferrable to eat the whole fruit rather than fruit juice.  Not only do you get more fiber, you have to chew the fruits.  This takes longer and requires some exertion.  You actually burn a few calories chewing, as opposed to gulping down a smoothie.

Grapes vs. Raisins
The value of water content becomes clear when you look at two cups of grapes vs. 1/4 cup of raisins.  Either choice has a little more than 100 calories, but the larger portion of grapes is likely to feel more satisfying.  Still, dried fruit has an interesting texture.  When used sparingly, a few raisins or dried cranberries can make a salad more appealing.

Berries

Like other fruit, berries are high in water and fiber, which can keep you full longer.  But they have another benefit - they are very sweet.  This means berries can satisfy your sweet tooth for a fraction of the calories you would take in gobbling cookies or brownies.  Blueberries stand out because they are easy to find and loaded with antioxidants.




Raw Vegetables

Raw vegetables make an outstanding snack.  They satisfy the desire to crunch, they are full of water to help you feel full, and they are low in calories.  Half a cup of diced celery has just eight calories.  Add a little peanut butter to celery or dunk celery in salsa.  When you are in the mood for chips and dip, try replacing the chips with raw veggies.

Sweet Potatoes
Think of the typical toppings on your baked potato -- butter, sour cream, maybe cheese and bacon bits.  If you substitute a sweet potato, you might not need any of that.  Baked sweet potatoes are so full of flavor, they require very little embellishment.  This can save you loads of calories.  As a bonus, sweet potatoes are packed with potassium, beta carotene, vitamin C, and fiber.

Eggs
Studies suggest eating protein in the morning will keep your hunger at bay longer than eating a bagel or other carbs.  One egg has only 75 calories but packs 7 grams of high-quality protein, along with other vital nutrients.  Your body will burn more calories digesting eggs than a carb-heavy breakfast.  If you have high cholesterol, check with your doctor about how many eggs you can eat per week.

Coffee
It sounds too good to be true -- one of your favorite beverages may actually help rev the metabolism and help you lose weight.  Coffee does stimulates the metabolism, a little, but be careful because the effect is small and is easily cancelled out by the extra calories in a mocha cappuccino.

Oatmeal

Oatmeal has three things going for it:  fiber-rich whole grain oats, lots of water, and it is hot.  This is a very filling combination.  Hot food takes longer to eat, and all that liquid and fiber will help you feel full longer.  Don't buy the one that is already sweetened.  Buy the old-fashioned oats (2 to 3 minutes in the microwave) and choose how to flavor it.  Stirring in cinnamon, nutmeg or fresh or dried berries will give you a sweet taste with less sugar.

Crispbreads
Whole-grain rye crackers, sometimes called crispbreads, offer a low-fat, fiber-packed alternative to traditional crackers.  Research suggests people who replace refined grains with whole grains tend to have less belly fat.  Whole grains also provide a richer assortment of plant nutrients.  This does not just apply to crackers.  You can get the same benefits by switching to whole-grain breads, cereals, and pastries.

Tabouli
A standout whole grain is bulgur wheat, the type found in tabouli.  It is high in fiber and protein, but low in fat and calories.  That helps you fill up with a minimum of calories.  The rich taste makes it satisfying.  It is flavorful, so you do not need to add a lot of oil.  To turn this dish into a meal, add beans and stir in extra tomato, cucumber, and parsley.

Soup
Soup -- broth-based, not creamy -- is a helpful in several ways.  It is full of water, which fills you up with the fewest possible calories.  It is hot, which prevents you from guzzling it down too quickly.  When eaten before a meal, soup can take up space that might have gone to higher calorie foods.  You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans.

Salad
Another way to fill up before a meal is by eating salad.  Lettuce has plenty of water content to take up space in the stomach.  That leaves less room for fattier foods that might come later in the meal.  Make your salad interesting by adding a variety of fruits and vegetables or a little grated cheese.  But be careful about dressing, which can add a lot of calories.  Use salsa, hummus, or black bean dip as dressing.

Vinegar
If you dress your salad with extra virgin olive oil and vinegar, you may get another fat-fighting benefit.  More research is needed, but some studies suggest vinegar may help the body break down fat.  Whether or not this effect pans out, vinegar is a good choice.  It is full of flavor that can make salad more satisfying -- and it has no calories.

Nuts

Nuts are an excellent way to curb hunger between meals.  They are high in protein, fiber, and heart-healthy fats.  Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation.  The key is to be careful with quantity.  "Choose something in a shell, so you have to work harder and slow down.

Air-Popped Popcorn

Three cups of plain, air-popped popcorn may seem like a whole lot, but the calorie conten is low.  All that air adds volume without adding fat and sugar.  When people are looking to snack, they do not stop at 10 potato chips.  They want to have their fill, and a big bowl of popcorn delivers.  It is satisfying, plus is takes time to eat.

Skim Milk

Skim milk provides plenty of protein and calcium with none of the fat found in whole milk.  And even though it is fat-free, skim milk can help you feel full.  It takes longer to leave the stomach than drinks with less protein.  There is also evidence that skim milk and other nonfat dairy foods may promote weight loss, particularly around the mid-section.  More research is needed to confirm this effect.

Lean Meat
As we have seen, protein can keep you full longer and burn more calories during digestion.  But you want to choose your protein carefully.  Dark meat tends to be high in fat, which could cancel out some of the benefits.  Skinless chicken breast is a great choice.  And some cuts of beef can make the grade.  Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving.  Just stick with 3- to 4-ounce portions.

Fish

One of the best sources of protein is fish.  Studies show it is more satisfying than chicken or beef, probably because of the type of protein it contains.  Most fish is low in fat, and the exceptions usually have a healthy form of fat -- omega-3 fatty acids.  Omega-3's, which are found in salmon, herring, and other fatty fish, appear to help protect against heart disease and other chronic conditions.

Beans

Beans deliver a nutritional triple punch.  They are a vegatable, a protein, and a great source of fiber.  This means they will help you stay full for the price of very few calories.  They are also easy to prepare when the munchies strike.  Open a can of garbanzo beans and toss them into soup or salad or mash them up to use as a dip.  One cup packs 12 grams of fiber, just 4 grams of fat, and 15 grams of protein.

Adapted from "Fat-Fight Foods" by Leslie Bonci, MPH, RD


Here's to fresh, fast, and fantastic food!