What vegetables should I eat to reduce visceral fat?

Visceral fat is the fat that surrounds the internal organs in the abdomen. It is harmful because it increases the risk of type 2 diabetes, cardiovascular disease, and cancer. Fortunately, eating plenty of fruits and vegetables can help reduce this type of fat.

By regularly consuming the following groups of vegetables, combined with a healthy lifestyle, we can absolutely reduce visceral fat and achieve a slimmer waistline.

Vegetables are rich in soluble fiber.

Soluble fiber absorbs water in the stomach, becoming gel-like. This helps prolong the feeling of fullness while slowing down digestion and energy absorption, according to the American website Eating Well .

A study by Wake Forest University (USA) showed that for every 10 grams of soluble fiber consumed daily, visceral fat can be reduced by approximately 3.7% over 5 years. This is because soluble fiber improves gut microbiota diversity, produces short-chain fatty acids, and accelerates the process of burning belly fat. Vegetables rich in soluble fiber include Brussels sprouts, beans, sweet potatoes, oats, and oranges.

Spinach and kale contain nutrients that help support the reduction of visceral fat.

PHOTO: AI

Spinach

Many nutrition experts say spinach is one of the best vegetables for reducing visceral fat. This benefit is mainly due to its high content of carotenoids, such as lutein and zeaxanthin. These substances promote fat oxidation and reduce inflammation.

Spinach also provides a significant amount of fiber. Just one cup of cooked spinach provides 4 grams of fiber, equivalent to 14% of the daily requirement.

Vegetables are rich in antioxidants.

A diet rich in antioxidants and anti-inflammatory substances such as carotenoids, vitamins A, C, E, and polyphenols can help reduce visceral fat. These nutrients work to reduce oxidative stress and inflammatory responses. Plants rich in these nutrients are often red in color, such as carrots, sweet potatoes, or red bell peppers.

Non-starchy vegetables

A study published in the Journal of the Academy of Nutrition and Dietetics showed that eating plenty of non-starchy vegetables, especially dark green and yellow vegetables, can help reduce visceral fat volume and liver fat by up to 17%.

Common non-starchy vegetables include spinach, kale, bok choy, collard greens, broccoli, cauliflower, cucumber, tomatoes, and bell peppers, according to Eating Well.

Source: https://thanhnien.vn/an-rau-gi-de-giam-mo-noi-tang-185250813233451686.htm