Belly Fat: A Predictor Of Diabetes:
By Chef K.T. Murphy
We all hate the unsightly bulge in the waistline, be it the tightness of your favorite pair of jeans, or the popped button on a button-down blouse. These are all signs that your belly fat has gotten out of control. Not only is belly fat an unsightly dilemma for many people but belly fat has been shown to be one of the most dangerous types of fat that can be stored on the body.
One of the reasons that belly fat is so dangerous is because of the kind of fat, and where it is stored. While some people may have subcutaneous fat around their midsection, (Web M.D. says that subcutaneous fat is the fat that can be measured with a skin fold caliper); many have the more dangerous visceral fat stored around their belly. This visceral fat is dangerous and may actually be an early predictor of your risk for diabetes.
What Is Visceral Fat?
So, now you know that not all belly fat is created equal. Let’s try to get some clarity on exactly what visceral fat is and why it may be an indicator that you are at risk of developing type 2 diabetes. Web M.D. describes visceral fat as the deep fat that wraps itself around your internal organs. This fat increases your risk for diabetes because it interferes with your body’s response to the hormone insulin. When excess belly fat is present, there is a potential for higher insulin resistance; one of the key elements of type two diabetes.
The Diabetes Community of the UK notes that visceral fat is called active fat because of how it plays an active role in our body’s ability to process hormones. Many of these hormones are directly related to how the body reacts to glucose and insulin.
How Do I Know If I have Visceral Fat or Subcutaneous Fat?
Unfortunately, the only way to be 100 percent sure about your percentage of subcutaneous or visceral fat is to have an MRI or CT scan done. This is not cost effective, and it also exposes your body to unnecessary radiation and possible reactions to the contrast. Chances are if you have a big midsection then you have visceral fat. Those who have a large waistline are the ones who experience the risks associated with visceral fat, even if their overall body weight is fine.
What is considered a high waistline? Well, for women any midsection measuring over 35 inches is deemed a waistline that is now at risk for visceral fat complications. For men, the waistline that measures over 40 inches is the one that will cause complication related to diabetes and other diseases.
Can I Trim My Waist Line?
Here is where you get the bad news. No science to date shows any method of spot reducing fat on a particular body part is successful. Since liposuction only gets the subcutaneous fat, you are left with the good old-fashioned hard work program.
If you are already experiencing insulin resistance, you may want to discuss your diet with a registered dietician. They can recommend specific plans that may include very low calorie or very low carb options that will address both your insulin resistance and your waistline. If you are considered healthy other than your waist circumference, you will want to eat a well-balanced diet full of whole grains, fresh fruits, and vegetables.
Exercise should be done for 30-60 minutes every day. If you can get into this habit, visceral fat has been proven to respond well to consistent exercise. According to My Fitness Pal, your body will end up using fat to fuel exercise and will start to use your visceral fat stores.
Make sure you are tracking your waist circumference. If you are eating right and exercising regularly but not seeing a reduction in your waist measurements, it is time to see a physician.
Now you know why a big belly is more than something you should worry about when it’s swimsuit season. Maintaining a trim waistline will help you achieve long-term health by reducing your risk for diseases like diabetes.
All the best, Good Food makes For Better Decisions.
Chef Murph
