Why is the oleic acid in extra virgin olive oil so effective at reducing visceral fat?
Dr. Saurabh Sethi, a gastroenterologist with degrees from Harvard and Stanford, has identified seven key superfoods whose inclusion in the diet can significantly help reduce visceral fat. This fat, which accumulates around the internal organs, is considered the most dangerous due to its ability to fuel inflammation and disrupt metabolism.
The Economic Times article highlights that the problem of persistent abdominal fat is often not surface fat, but visceral fat, and emphasizes that a healthy diet is essential to combat it naturally.
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Extra virgin olive oil against abdominal fat: Antioxidants against inflammation caused by internal fat?
Among the superfoods, Extra Virgin Olive Oil (EVOO) receives special attention due to its crucial role in promoting metabolic health. Dr. Sethi strongly recommends replacing seed oils (such as sunflower or corn oil) with EVOO, suggesting its use for salad dressings.
The reasons for this recommendation are clear and focus on the molecular composition of olive oil:
- Monounsaturated FatsEVOO is rich in monounsaturated fats, a type of healthy fat associated with improved fat oxidation and reduced visceral fat storage.
- PolyphenolsExtra virgin olive oil (EVOO) is a concentrated source of polyphenols, plant compounds with potent antioxidant effects. These polyphenols have been shown to reduce systemic inflammation, a key factor in the development of visceral fat and associated metabolic diseases.
- Metabolic MarkersReplacing other less healthy oils with EVOO has been directly linked to improvements in metabolic markers, contributing to a more favorable overall health profile.
The expert also mentions cold-pressed mustard oil as another good alternative, suggesting that rotating cooking oils can maximize health benefits.
The other 6 Superfoods for reducing visceral fat
Along with olive oil, Dr. Sethi recommends including these six other nutrient-rich foods daily:
- BlueberriesRich in anthocyanins, powerful antioxidants that reduce inflammation, improve insulin sensitivity, and promote better gut and metabolic health. The doctor suggests adding them to smoothies.
- Natural Greek YogurtHigh in protein and packed with live probiotics that support gut health and reduce inflammation. Regular consumption of fermented foods is associated with lower visceral fat. It is recommended to avoid added sugar and sweeten with berries or cinnamon.
- fatty fishFish such as salmon, sardines, and mackerel are rich sources of Omega-3 fatty acids. These help reduce systemic inflammation and improve insulin sensitivity. Regular Omega-3 intake is associated with less deep abdominal fat and healthier triglyceride levels. Two servings per week are recommended.
- Leafy green and cruciferous vegetablesSpinach, broccoli, cauliflower, and cabbage are essential. Rich in fiber, vitamins, and antioxidants, they help control blood sugar, reduce inflammation, and provide a feeling of fullness for longer.
- AvocadoIt contains soluble fiber and healthy fats that control hunger and improve insulin response. Studies indicate that people who eat avocado tend to have less abdominal fat. It is suggested to include half an avocado in your daily meals.
- Green TeaIt contains the compound EGCG, which is associated with reducing visceral fat and increasing fat burning. One cup a day is recommended, and adding lemon may improve the absorption of the active compounds.
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In summary, the Harvard specialist's strategy to combat dangerous visceral fat is based on a dietary approach rich in healthy fats (led by EVOO and oily fish), antioxidants and fiber , seeking to reduce inflammation and improve metabolic function naturally.
