The #1 Carb You Should Eat to Reduce Visceral Fat, According to Dietitians

Reviewed by Dietitian Madeline Peck, RDN, CDN

Key Points

• Visceral fat surrounds the organs and is associated with a higher risk of chronic disease.

• Fiber and beta-glucans in oats promote satiety, steady blood sugar and gut health, helping reduce visceral fat.

• High-intensity cardio, regular balanced meals and stress management also support visceral fat loss.

Not all fat affects your health in the same way. The fat that surrounds your organs, also known as visceral fat, is a major risk factor for cardiometabolic diseases such as type 2 diabetes and heart disease. Subcutaneous fat, which is the adipose tissue you can feel under your skin, doesn’t increase health risks quite as much, which is why reducing visceral fat may be more effective for improving overall health than general weight loss.

Although carbs have gotten a pretty bad rap lately, studies show that a low-carb diet doesn’t do much for reducing visceral fat. That’s right—you can still enjoy carbs while trying to improve your health. According to dietitians and current research, there is one source of carbohydrates that is particularly effective for supporting visceral fat loss: oats.

How Oats Reduce Visceral Fat

Reducing visceral fat requires a combination of lifestyle changes and cannot be achieved with just a single food. That said, oats can be a helpful addition to your fat-loss journey. Here are three reasons oats earn the top spot, plus expert tips for reducing visceral fat.

Rich in Soluble Fiber

Oats are an excellent source of fiber, with 4 grams of fiber per ½ cup of oats. About half of that is soluble fiber, which is a type of fiber that forms a gel-like substance when mixed with water. Soluble fiber is known for the important role it plays in reducing LDL cholesterol, regulating blood sugar levels and promoting a healthy gut, but it can also support the reduction of visceral fat. “Soluble fiber has been associated with reductions in visceral fat because it helps lower inflammation and improves how the body handles glucose,” says Amanda Crowe, M.S., RD, INHC.

More specifically, oats are rich in beta-glucan, a type of soluble fiber with specific health benefits. “Beta-glucan helps regulate blood sugar, lower inflammation and support gut health, all of which play a role in visceral fat storage,” explains Crowe. Some studies have shown that those who eat beta-glucan-rich foods, like oats, can lose more visceral fat than those who do not.

Improve Gut Health

Since oats are rich in fiber, they’re great for your gut. This doesn’t only influence your bathroom habits—it also impacts immune, brain and metabolic health. Although more research is necessary to fully understand how the gut microbiome influences visceral fat, researchers believe that certain species of “bad” gut bacteria trigger chronic inflammation and fat storage. “A happy gut microbiome plays a role in improving fat metabolism, which may reduce the accumulation of visceral fat,” says Jamie Baham, M.S., RDN, LD. By eating foods like oats that are rich in fiber and beta-glucans, you are supporting the beneficial bacteria in your gut.

Help You Feel Full

Studies show that the beta-glucan in oats can also help you feel fuller more quickly, preventing excess calorie intake that can contribute to visceral fat. “This type of fiber forms a gel-like consistency in your gut, aiding in satiety, while increasing the growth of beneficial gut bacteria,” Baham explains. It absorbs water as it moves through your digestive tract, which slows digestion and increases perceptions of fullness. Plus, ½ cup of rolled oats contains 5 to 6 grams of protein—another nutrient that helps you feel more satisfied by your meal. Add an extra boost of protein to your oats by making them with milk or stirring in some creamy Greek-style yogurt.

For more filling fiber and other health benefits, top your oats with a handful of berries. “With their antioxidant properties, berries are known for reducing oxidative stress and inflammation, which can decrease the accumulation of visceral adiposity,” says Baham.

Other Tips for Reducing Visceral Fat

• Eat regular, well-balanced meals. Skipping meals can lead to overeating later in the day, so be sure to follow a regular eating schedule. “Prioritize consistent meals that balance carbohydrates with protein and healthy fats to avoid blood sugar spikes,” suggests Crowe. Aim to include whole grains, healthy fats, lean protein and veggies for greater satiety and overall health. If you have a hard time remembering to eat, set alarms to remind you when it’s mealtime.

• Embrace high-quality carbs. Cutting out carbs doesn’t fast-track visceral fat loss, so embrace high-quality carbs like whole grains, whole fruits and starchy veggies. “The type and quality of carbohydrates matter more than total elimination,” affirms Crowe.

• Do regular cardio. Any kind of physical activity can benefit your health, but high-intensity cardio is especially helpful for reducing visceral fat. “Aerobic exercises of vigorous intensity like running, biking, jump-roping and swimming, as well as high-intensity interval training (HIIT), are just a few ways to improve visceral fat outside of diet,” says Baham.

• Don’t forget to rest. There’s no doubt that being active is helpful for metabolic health, but rest plays a critical role as well. “Manage stress and sleep, since elevated cortisol and poor sleep are strongly linked to increased visceral fat storage,” shares Crowe. Whether you try meditation, spend quality time with loved ones, cuddle up with a pet, journal or go for a walk, make sure to take time to de-stress.

Our Expert Take

If visceral fat loss is your goal, dietitians recommend eating more oats. They’re one of the only foods rich in beta-glucan—a soluble fiber with impressive benefits on metabolic health, the gut microbiome and fullness. Plus, each serving has a few grams of protein for greater satiety and stable blood sugars. Besides eating oats and other high-quality carbs, dietitians suggest eating regular, well-rounded meals, incorporating cardio into your weekly routine and prioritizing stress management to reduce visceral fat.

Read the original article on EatingWell