Visceral Fat: If your belly feels hard and refuses to shrink, sugar may not be the real problem. Many people cut sweets but still struggle with stubborn fat around the stomach. That is because some common daily foods quietly cause damage from the inside.
In a recent viral video, Harvard-trained gastroenterologist Dr Saurabh Sethi explains why many “normal” food choices may be making things worse. He focuses on one type of fat most people do not understand but should worry about.
What Is Visceral Fat And Why Is It Dangerous
Visceral Fat is the deep fat stored inside your abdominal cavity. It wraps around vital organs like the liver, stomach, and intestines. You cannot see it or pinch it. It sits below the abdominal muscles.
This fat often makes the belly feel firm or tight rather than soft. Doctors consider it more dangerous than surface fat. It is linked to heart disease, diabetes and liver problems.
According to Harvard Health Publishing, visceral fat is metabolically active. That means it releases harmful substances into the bloodstream. This can raise inflammation levels and disturb hormone balance.
Dr Sethi says diet plays a major role here. Not crash diets or extreme fasting, just daily food habits.
Visceral Fat: Best And Worst Foods As Per Doctor Sethi
In his video, Dr Sethi breaks foods into simple categories. He focuses on snacks, proteins, and carbs. These are things most people eat every day.
Snacks:
The best choices are nuts and seeds. Walnuts, almonds, chia seeds and flax seeds are at the top. They are rich in healthy fats and fibre. They keep you full and control blood sugar spikes.
The worst snacks are ultra-processed packaged foods. Chips, namkeen, biscuits, and protein bars with long ingredient lists fall here. Dr Sethi warns that these snacks fuel fat storage deep inside the belly.
Proteins:
Fatty fish like salmon and sardines are the best. Eggs and chicken are also good options. For vegetarians, lentils and chickpeas work well.
The worst proteins are processed meats. Deli meats, sausages and packaged kebabs rank high on the danger list. These foods increase inflammation and worsen visceral fat levels.
Carbohydrates:
Whole grains are the clear winners. Oats, barley, and millets help control insulin levels and improve gut health.
The worst carbs are refined flour products. White bread, pastries, cakes, and bakery snacks digest fast and push fat storage around organs.
As mentioned by the World Health Organisation, diets high in refined carbs and processed foods are strongly linked to abdominal obesity.
Small Food Swaps That Actually Work
Dr Sethi’s advice is simple. Swap packaged snacks for nuts. Replace white bread with whole grains. Choose fresh protein over processed meat.
These are not quick fixes. But they are sustainable changes. Over time, they help reduce fat around vital organs and improve overall health.
The key message is that you should stop blaming sugar alone and start looking at everyday food choices hiding in plain sight.
