Just when you thought fat was fat, there's actually different kinds of fat. What’s even more surprising is that a lot of studies are being done on fat cells in greater depth because they can help combat obesity and metabolic-related illness. Scientists are studying methods to activate good body fat and stem cell research to help people suffering with metabolic disease. Here's what you need to know.
Your body stores two types of fat: white fat and brown fat.
However, white fat is the dominating kind.
We’ll explain the difference between these two types of fat, why brown fat thermogenesis is important and how to activate this process, how to turn white fat into brown fat naturally, and which foods you can incorporate into your diet right now to help!
WHITE FAT
This fat is made of a single fat droplet and let surrounding cells and blood vessels. This is the predominant type of fat in the body that we tend to demonize in society.
White fat is found … well, look in the mirror! It’s stored in our hips, belly, thighs, buttocks, and breasts. Its origin is from our connective tissue, and this fat has a white / yellowish appearance.
Excess white fat stored in the belly is known as visceral found, the fat that surrounds organs and poses a risk to health, for obesity, metabolic disease, diabetes, and cancer.
Before we completely talk trash about white fat, it does serve many purposes. It stores calories in our body for our energy supply, acts as thermal insulation, and cushions our organs (in case you fall flat on your butt or stomach). It also impacts our endocrine hormones, which helps regulate our estrogen, hunger hormones, growth hormones, and stress hormones.
White fat accumulates from eating excess calories, which means eating or drinking more than our body requires while not expending enough energy.
This fat is important for many species survival but to maintain a healthy level of white fat, it’s important to minimize belly fat so that it's within a healthy ratio and circumference, and to monitor overall body fat percentage.
BROWN FAT
This fat is made up of multiple small fat droplets and a lot of iron-rich cells (which help the cell’s heat-burning function). Brown fat burns calories to generate heat, which is why in this context, it’s considered the “good” fat, since it helps burn calories. Its origin is from our muscle tissue. As the name implies, this type of fat has a brownish appearance.
It’s found mostly in the neck and upper back. Infants and hibernating animals have higher amounts of brown fat, which decreases with age.
Opposite to white fat, brown fat helps convert energy from food into heat, which burns calories. This is a process known as brown fat thermogenesis.
When brown fat is fully activated and at its maximum potential, it can burn 20% of our food intake. This helps protect many of us against obesity.
The bad news is that we only have a small amount of brown fat in our bodies, and we can’t increase it. However, we can increase our beige fat.
Say whaaaaaaaat? Beige fat. You read that correctly.
Beige fat can emerge from within white fat cells and can mimic brown fat, by burning calories. Activating beige fat can help with the “browning” factor of white fat. This means that you can reduce your white fat and activate your good body fat (by generating more beige fat that can be “browned”) but it takes the right combination of elements to make this happen.
HOW TO ACTIVATE BROWNING OF WHITE (BEIGE) FAT TISSUE:
1. Brrr … get chilly.
Exposure to the cold. Not fun for many but it does help stimulate brown fat thermogenesis. Your body needs heat in response to the cold. Try to get outside during the colder winter months for short periods of time or have a few minutes in a cold shower, as it will activate brown fat thermogenesis.
2. An apple a day.
As the saying goes, you should “eat an apple a day”. We know apples (with the peel on, of course) touts many health benefits. Apples contain ursolic acid, which helps to increase the browning of fat tissue.
3. Work out.
Exercise, as cliché as it sounds being the answer to many health ailments, is actually crucial in activating browning of fat tissue. Working out in a cool temperature is optimal.
4. Negative energy balance.
This means having a slight calorie deficit each day. Eat until you’re 80% full and feeling satiated instead of over-consuming food. When we say calorie deficit, this does not imply extreme dieting or starvation, as you shouldn’t cut more than 300 – 500 calories in a day for the sake of your overall health and wellbeing. Eating slightly less will help the body’s insulin response, boost the immune system, and promote browning of fat.
FOODS THAT CAN ACTIVATE BROWN FAT BURN:
HOT PEPPERS
Capsaicin and capsinoids are the active elements in hot peppers that give them their spiciness and hot sensation.
Studies show that the pungent properties of these hot peppers accelerated abdominal fat loss and increased fat oxidation in an overweight and obese control group, thanks to its thermogenic effect.
RED GRAPES
Resveratrol is the natural polyphenol founds in red grapes, and even mulberries and red wine.
Studies show that resveratrol can reduce visceral fat (remember, that dangerous fat that accumulates around our organs) and can increase the markers of browning white fat tissue. This particular study was done on mice, so further research needs to be done to prove its effectiveness in humans.
TURMERIC (CURCUMIN)
Curcumin is a yellow-coloured polyphenol, and the active compound in turmeric. Popular in the media, curcumin is a staple spice in cooking many cultural foods and boasts many health benefits.
Studies show that curcumin, in addition to exposure to slightly cold temperatures (around the 4 degree Celcius mark) increased brown fat thermogenesis.
You can gain the benefits of curcumin by adding turmeric or curry powder to your meals, or by taking a curcumin capsule supplement.
GREEN TEA
Another food that has so many health benefits, green tea contains low to moderate levels of caffeine and a compound known as EGCG, which can increase brown fat thermogenesis in the body.
You can try brewing a cup of green tea, naturally-flavoured green tea, or matcha tea.
MINT
Mint (aka menthol) has been used for its anti-bacterial and anti-inflammatory effects. Studies show that long-term consumption of mint has the ability to induce browning of white fat tissue.
Whether you grow fresh mint in your backyard or buy a bunch from the grocery store, you can sprinkle or garnish this herb on savoury and sweet dishes.
FATTY FISH
Here’s another reason to eat more fatty fish, such as salmon, albacore tuna, herring, mackerel, trout, pollock, and sardines.
Fish oil stimulates beige fat cell production and increases brown fat thermogenesis and browning of the beige fat. However, it is important to note that this study was conducted on mice, therefore further human studies must be done to support these benefits.
Don’t like fishy fish? Try to find recipes that don’t have an overpowering fishy taste or try taking an Omega-3 fish oil capsule supplement.
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