For decades we’ve known about white fat, the jiggly type of fat that our bodies store as a reserve for energy. What is less well known is that humans also have brown fat, a more desirable type of fat that burns calories to generate heat. In fact, brown fat is so beneficial that researchers are actively looking for ways to turn white fat into brown fat to help treat obesity and other metabolic disorders. Recently, studies have shown that certain foods can help activate brown fat, leading to increased calorie burn and potentially helping people to lose weight. In this blog post, we will examine the foods that can turn white fat into brown fat.
What is Brown Fat?
The human body has two types of adipose (fat) tissue: white adipose tissue (WAT) and brown adipose tissue (BAT). The primary function of WAT is energy storage, while BAT is involved in thermogenesis, or heat production. While white fat stores energy in the form of triglycerides, brown fat burns calories to generate heat through a process known as uncoupling protein 1 (UCP1) mediated thermogenesis. UCP1 is a protein unique to brown fat, which uncouples oxidative phosphorylation from ATP synthesis, causing the body to burn calories to generate heat.
Brown fat is more prevalent in mammals that hibernate and newborns, who are able to maintain their body temperature more efficiently than adults. For many years, it was thought that brown fat was only present in these groups, but recent studies have suggested that adults, especially lean adults, have small amounts of brown fat in their bodies, mostly in the neck, upper back, and chest regions.
What Foods Can Turn White Fat into Brown Fat?
Research shows that certain foods can activate brown fat and turn white fat cells into brown ones, leading to increased calorie burn and potentially helping people to lose weight.
1. Turmeric and Curcumin
Turmeric and curcumin, the active compound in turmeric, have been found to activate brown fat in mice. In a study published in the Journal of Endocrinology, researchers fed mice turmeric or curcumin for four weeks and compared their results to a control group. The mice fed turmeric had significantly increased levels of brown fat, which was associated with increased energy expenditure and a reduced risk of obesity-related diseases.
2. Resveratrol
Resveratrol is a compound found in grapes, red wine, and other natural foods. It has been found to activate brown fat in both mice and humans. In a study published in the Journal of Clinical Endocrinology & Metabolism, researchers gave participants a resveratrol supplement for 30 days and found that it increased energy expenditure, which was attributed to the activation of brown fat.
3. Green Tea
Green tea is another food that has been shown to activate brown fat. In a study published in the American Journal of Clinical Nutrition, researchers gave participants a green tea extract for 12 weeks and found that it significantly increased energy expenditure and fat burning. The researchers attributed the results to the activation of brown fat and an increase in UCP1 levels.
4. Spicy Foods
Spicy foods that contain capsaicin, such as chili peppers, can increase energy expenditure by activating brown fat. A study published in the International Journal of Obesity found that a single meal containing red pepper increased energy expenditure and fat oxidation in women.
Conclusion:
While these foods have been found to activate brown fat and increase calorie expenditure in both mice and humans, it is important to note that they are not a magic weight loss solution. Incorporating these foods into a healthy and balanced diet and regular exercise regimen is the most effective way to lose weight and maintain a healthy body weight. That said, research has shown that activating brown fat can lead to increased calorie burn and may have important implications for treating metabolic disorders like obesity.
FAQ
How much turmeric should I take to lose weight?
Turmeric, a spice commonly used in curry dishes, has been used for centuries in traditional medicine as a treatment for various ailments. In recent years, it has gained popularity as a dietary supplement that may aid in weight loss. However, there is no one-size-fits-all dosage as there are no official guidelines for the use of turmeric supplements.
It is important to note that while turmeric may have potential weight loss benefits, it should not be relied upon as the sole method of weight loss. A healthy diet and regular exercise are still crucial for weight management.
Most research suggests that a dosage of 500-2,000mg of turmeric extract per day is sufficient to see potential benefits. However, it’s important to speak with a healthcare professional to determine the ideal dosage for you, as individual needs may vary based on factors such as age, weight, and other health conditions.
It’s also important to ensure that you are consuming a high-quality supplement from a reputable source to maximize the potential benefits of turmeric. Additionally, if you are taking any medications, are pregnant, or have any health concerns, it is always recommended to consult with a healthcare professional before starting any supplement regimen.
While turmeric may have potential weight loss benefits, there is no one-size-fits-all dosage, and it should not be relied upon as the sole method of weight loss. Consult with a healthcare professional to determine the ideal dosage for your individual needs and to ensure that turmeric is safe for you to consume.