Understanding the Connection Between Belly Fat and Blood Sugar: Optimal Fats and Oils for Diabetes Prevention

Numerous studies, including our own research, have demonstrated that being overweight and carrying excess body fat can lead to decreased sensitivity to insulin, the hormone responsible for regulating blood sugar levels. When fat accumulates around the abdomen or belly, it exacerbates insulin resistance in the body. Our findings indicate that individuals without a history of diabetes but with visceral fat are at a heightened risk of developing diabetes, regardless of age, gender, or overall obesity. The larger the fat deposits around the waist, the greater the risk of Type 2 diabetes.

But how does belly fat develop? Primarily, it stems from our calorie intake, with carbohydrates being the major contributor. As a carb-heavy nation, roughly 65 to 70 percent of our diet consists of carbohydrates, which can convert into fat around the abdomen and liver.

Another macronutrient often misused is fat. Overconsumption of fat can lead to obesity and insulin resistance. While our bodies require a modest amount of fat for nervous system function and transporting fat-soluble vitamins, excessive fat intake can result in calorie overload. Unlike carbohydrates and proteins, fat provides nine calories per gram, making even a small amount calorically dense. Hence, it’s advisable to moderate fat intake.

There are three types of fats: saturated, polyunsaturated, and monounsaturated. Saturated fats, found in coconut oil, palm oil, and ghee, can increase LDL cholesterol, plaque buildup in arteries, and abdominal fat. Polyunsaturated fatty acids (PUFA), popularized in the 80s through oils like sunflower or safflower oil, can lower both LDL and HDL cholesterol. The preferred option is monounsaturated fatty acids (MUFA), abundant in groundnut oil, mustard oil, corn oil, and sesame oil, which benefit pancreatic health. MUFA sources also include nuts and fatty fish rich in Omega 3 fatty acids.

To combat belly fat, it’s essential to moderate overall calorie intake, reducing carbohydrates by 10 percent and substituting with plant proteins. Aim to derive 25 percent of calories from fats, predominantly MUFA, while eliminating saturated and trans fats. Incorporate green leafy vegetables and fruits into your diet, and complement dietary changes with regular exercise and sufficient sleep.

When choosing oils, consider rotating varieties of unsaturated oils to maintain a balanced intake of mono and polyunsaturated fatty acids. Alternating between oils like sunflower, corn, and olive oil prevents the body from becoming accustomed to a single type, ensuring optimal nutritional intake.