Visceral fat is the type of fat that accumulates around vital organs in the body and is often associated with health risks such as heart disease, diabetes and other metabolic diseases.
One of the main factors that makes apples capable of supporting visceral fat loss is their high fiber content, especially the soluble fiber pectin.
Pectin in apples helps slow down digestion and reduce hunger for longer. This soluble fiber forms a gel in the intestines, reducing the absorption of fat and sugar, thereby helping the body control the amount of calories absorbed.
A study published in the Journal of Nutrition found that increasing soluble fiber intake by 10 grams per day could reduce the risk of visceral fat accumulation by 3-5% over 5 years.
In addition, apples also contain a large amount of antioxidants, such as quercetin, catechin and chlorogenic acid, which help protect cells from free radical damage, reduce inflammation and inhibit the accumulation of visceral fat. Quercetin - a flavonoid found in apple peel - has the effect of reducing inflammation and enhancing the process of burning fat, especially visceral fat.
Eating apples with the skin will help the body make the most of this quercetin content, supporting more effective visceral fat reduction.
When and how to eat apples is also an important factor in optimizing the benefits of apples in reducing visceral fat. You should eat apples in the morning or before main meals to stimulate the feeling of fullness and limit the consumption of other high-calorie foods.
An apple before a meal can help reduce the number of calories consumed at the next meal by about 15%, according to research from the University of Pennsylvania. This not only helps with weight control but also helps reduce visceral fat accumulation in the long term.
In addition, eating apples combined with protein and healthy fats such as almonds, Greek yogurt or cottage cheese is also a way to stabilize blood sugar, reduce cravings and increase fat burning. This combination reduces the rapid increase in blood sugar after eating, helping to reduce the risk of fat storage in the abdominal area.
