Best Diabetic-Friendly Foods that Reduce Belly Fat

Health & FitnessJanuary 17, 2019

Abdominal fat is the most harmful kind of fat that can increase your risk of diabetes by interfering with body’s ability to produce hormones and contributing to insulin resistance. Insulin resistance is the biggest indicator of type 2 diabetes which involves the body’s inability to absorb glucose efficiently or control blood’s glucose level. This can become a problem since glucose is the main source of energy in our body, and without diet control or proper treatments, diabetics can face a number of health issues including kidney failure, vision impairment and heart diseases.

BELLY FAT CAN BE DANGEROUS EVEN FOR THOSE WHO AREN’T OVERWEIGHT

‘Spot reducing’ belly fat is a myth. No amount crunches will get you a flat tummy unless you eat healthy

There are two different types of fat in our body: subcutaneous fat which can easily be pinched and visceral fat which is deep within our body and surrounds vital organs causing serious inflammation. The thicker the layer of visceral fat in our abdomen – which contains most of our body vital organs – the higher the risk of getting diabetes, cancers or other heart diseases.

Contrary to what most people believe, excess belly fat isn’t just a characteristic of obesity. In fact, people who don’t look overweight can also have excess fat in their bellies inhibiting their organs from performing vital functions. This problem can worsen over time and increase our body’s resistance to insulin and eventually diabetes.

According to a study published in Circulation, processed foods, sugary drinks and refined carbs contribute to belly fat but diet isn’t the only factor that plays a role in causing diabetes. Our genetic makeup can also determine which part of our body gets to store the most amount of fat. So if you’re genetically predisposed to accumulating more fat in your abdomen, matters may not entirely be in your control. However, by including these five foods in your diet, you can keep your blood sugar level in check and reduce belly fat..

Healthy Beans and Legumes

Plants and legumes are low in calories and help reduce belly fat while keeping your blood sugar level under control

Chickpeas, lentils and beans (black, red and white) are extremely low in fat and high in protein which makes them a great food to incorporate in your diet. Beans are also a good source of complex carbohydrates which means that they digest slowly in your body and don’t spike up the blood glucose level instantly. Use them in salads, baked goods, dips, vegetarian burgers and slow-cooked chilis as a great alternative to meat.

Water Suppresses Appetite

In order to reduce fat in your body, you must be in a caloric deficit state (burn more calories than you consume) and it isn’t always easy to control your diet, especially if you’re snacking out of boredom or eating large meals. The best way to curb food cravings and eat less is by hydrating your body with H2O. Studies show that obese people who drank as much as two glasses of water before their meals ended up eating smaller portions

Eggs Make a Nutritious Breakfast

Besides protein, eggs are rich in vitamin B, calcium and omega-3 fatty acids

Studies show that people who have protein-rich diets tend to carry less fat on their body and have more efficient metabolism. Foods with high-quality fats such as eggs are linked with low belly fat since they make you feel satisfied without raising the blood glucose level. However, your diet shouldn’t just include protein but a combination of complex carbohydrates, soluble fiber and healthy fats. A complete breakfast could be a spinach omelet with whole wheat bread, one quarter of a sliced avocado and fresh berries.

Fish Oil is Great for Boosting Heart Health and Reducing Inflammation

Fish isn’t just a great source of protein but also of omega-3 fatty acids that contain anti-inflammatory properties and have been proven to reduce the risk of heart diseases. Eating at least 3 ounces of fish a few times a week can shrink your waist over time and keep your blood glucose level under control.

Nuts Are a Fantastic Source of Healthy Fats

Nuts are packed with monosaturated fats that can promote weight loss. However, they are also calorie-dense foods and if consumed in large quantities, they can have an adverse effect on your weight. Nutritionists recommend no more than one-fourth of a cup of nuts per day to reap the health benefits.