Similarly, omega-6 fatty acids should not automatically be described as dangerous or toxic. Omega-6 fats are essential polyunsaturated fatty acids that the body needs. The problem is more often the overall dietary pattern, the quantity consumed, and the foods in which these fats are found.
Where can trans fats be found?
Depending on the country and food regulations, industrial trans fats may still occur in some:
- Commercial pastries
- Certain packaged cookies
- Some cakes and frostings
- Shortening
- Certain processed fried foods
- Some older-style margarines
- Highly processed snack products
Food labels may use terms such as “partially hydrogenated oil.” In countries where these ingredients are still permitted in some products, checking the ingredient list can be useful.
Why are trans fats a concern?
Industrial trans fats can negatively affect blood cholesterol by increasing LDL (“bad”) cholesterol and lowering HDL (“good”) cholesterol. They are also associated with increased cardiovascular risk.
Therefore, rather than avoiding every vegetable oil, a more accurate recommendation is to minimize industrial trans fats and highly processed foods that contain them.
2. Sugar-Sweetened Beverages
If someone wants to reduce abdominal fat, sugary drinks are one of the easiest categories to examine.
Soft drinks, sweetened energy drinks, sweetened iced teas, flavored beverages, and other drinks containing substantial amounts of added sugar can deliver a large number of calories without producing the same feeling of fullness as solid food.
For example, it can be surprisingly easy to consume a large amount of added sugar through beverages without feeling as though you have eaten very much.
When excess calories are consumed consistently, the body has to store that energy somewhere. Over time, this can contribute to an increase in total body fat, including visceral fat.
Sugar-sweetened beverages may also contribute to metabolic problems when consumed frequently, particularly when they form part of an overall diet high in calories and low in nutrient-dense foods.
Better alternatives
Instead of making sugary drinks a daily habit, consider:
- Water
- Sparkling water without added sugar
- Unsweetened tea
- Unsweetened coffee
- Water infused with lemon, mint, cucumber, or berries
- Other low- or no-calorie beverages
You do not necessarily have to eliminate every sweet drink forever. The goal is to make lower-sugar choices the normal pattern rather than the exception.
3. Refined Carbohydrates and Highly Processed Grains
Not all carbohydrates are bad. Carbohydrates are an important source of energy, and foods such as fruits, vegetables, beans, lentils, and whole grains can be part of a healthy diet.
