Foods High in MUFA Could Shrink Belly Fat

Find Out Which Nutritious Foods Contain Monounsaturated Fat

Apr 13, 2009

Excess belly fat may lead to dietary diseases such as Cancer, Heart Disease and Diabetes. Science has shown that eating foods high in MUFA reduces belly fat accumulation.

In one scientific study it was found that Belly Fat was diminished when people were fed foods high in monounsaturated fat (MUFA) (1). It concluded that a Mediterranean diet, rich in MUFA, prevents central body fat redistribution [fat belly], decreases post meal adiponectin hormone, and insulin resistance induced by a high carbohydrate diet (1). Other studies found similar results (2). Adiponectin regulates a number of metabolic processes and is a predictor of Cardiac Heart Failure (3).

A popular book has been published in which the authors say that eating some food high in MUFA with every meal will flatten one's belly (4). They suggest several food categories, high in MUFA, including: oils, olives, nuts and seeds, avocados, and dark chocolate. Several people in the blogs were delighted with the prospects of eating lots of avocados and chocolate. The book includes great meal recipes which some considered tedious to prepare. These people would simply incorporate the MUFA into their usual meal plans.

The Mediterranean diet is based on fruits, vegetables, whole grains, MUFA, olive oil, legumes, fish and red wine. Note that the foods recommended in 'Flat Belly' excepting dark chocolate appear in the list of foods in the Mediterranean diet. Foods minimized in the Mediterranean diet are: red meat, poultry, dairy products, and saturated fats (SFA)

For people interested in reducing belly fat and improving their health, there is a list of foods high in MUFA, low in saturated fat (SFA), low in omega six to omega three ratios, low in sugar, low in trans-fat, and low in sodium. Some of these foods include: avocados, French-flavor instant coffee, most fish, most nuts, various oils including olive oil, olives, peanut butter, hashed brown potatoes, various salad dressings, reduced fat potato chips, and vegetarian fillets. For more foods and further details see Foods High in MUFA . The nutrition data includes an estimated mortality rate for each food item based on the %energy n-6 HUFA in total HUFA. Foods with the lowest mortality rates were usually fish.

Paniagua JA, Gallego de la Sacristana A, Romero I, Vidal-Puig A, Latre JM, Sanchez E, Perez-Martinez P, Lopez-Miranda J, Perez-Jimenez F: Monounsaturated fat–rich diet prevents central body fat distribution and decreases postprandial adiponectin expression induced by a carbohydrate-rich diet in insulin-resistant subjects. Diabetes Care 30: 1717–1723, 2007.

Walker KZ, O’Dea K, Johnson L, Sinclair AJ, Piers LS, Nicholson GC, Muir JG: Body fat distribution and non-insulin-dependent diabetes: comparison of a fiber rich, high-carbohydrate, low-fat (23%) diet and a 35% fat diet high in monounsaturated fat. Am J Clin Nutr 63:254 –260, 1996

Caroline Kistorp, MD; Jens Faber, MD, DMSc; Søren Galatius, MD, DMSc; Finn Gustafsson, MD, PhD; Jan Frystyk, MD, PhD, DMSc; Allan Flyvbjerg, MD, DMSc; Per Hildebrandt, MD, DMSc: Plasma diponectin, Body Mass Index, and Mortality in Patients With Chronic Heart Failure. Circulation 2005; 112; 1756-1762

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