The hidden danger: Belly fat and diabetes

Most of us are concerned about the appearance of excess weight around our waistline, but the health implications of “tummy fat”go far beyond aesthetics. 

“There is a strong and concerning link between abdominal fat – particularly visceral fat – and type 2 diabetes,” says Dr Jonathan Hoffman, a general practitioner at Mediclinic Morningside.

This type of fat also causes an increased risk of heart disease, hypertension (high blood pressure) and stroke. He adds that it’s also linked to some types of cancer, like breast and colon cancer.

Why excess visceral fat puts you at risk

There are two types of tummy fat: Subcutaneous, the pinchable layer just under your skin, and visceral, the deeper fat surrounding your internal organs. It’s not ideal to have too much of either type of fat, but visceral fat poses significantly greater health risks.

“Visceral fat is metabolically active tissue that wraps around your liver, pancreas, and intestines,” explains Dr Hoffman. “It’s associated with chronic inflammation, which can worsen insulin resistance and contribute to the progression of type 2 diabetes.”

Insulin resistance is when the body produces insulin but is unable to properly use it to control blood sugar. Glucose (sugar) then builds up in the blood, leading to type 2 diabetes.

“Visceral fat tissue also attracts immune cells called macrophages, creating chronic low-grade inflammation,” says Dr Hoffman. “These macrophages produce cytokines, which are inflammatory substances that can affect your insulin function and damage healthy tissue.”

Visceral tissue also secretes bioactive compounds called adipokines. “These include harmful substances like resistin and tumour necrosis factor-alpha (TNF-α), which directly sabotage insulin action and glucose metabolism,” he adds.

Reducing visceral fat to lower diabetes risk

You might be at risk of developing diabetes if your waist size is >94cm (men) or >80cm (women). “The good news is that visceral fat responds well to lifestyle modifications,” says Dr Hoffman.

Exercise regularly: Aerobic exercise and strength training are good ways to reduce visceral fat. Aim for at least 30 minutes of moderate activity five days a week.

Eat healthily: Focus on fruits, vegetables, lean proteins, and healthy fats. Cut down on processed foods, sugary drinks, and refined carbohydrates. These spike your insulin levels and promote fat storage.

Curb your drinking: Cutting out alcohol (or at least limiting it) is a smart way to reduce belly fat. Alcohol is high in carbohydrates and sugars and often goes hand in hand with unhealthy food choices.

Manage stress: Chronic stress increases cortisol production, which can make your body produce more visceral fat. Practising mindfulness, meditation, or yoga may help.

Prioritise sleep: Poor sleep quality and insufficient sleep are linked to increased visceral fat. Aim for 7-9 hours of quality sleep nightly.

Remember that reducing your visceral fat even a little can bring big health benefits and help break the dangerous cycle that leads to diabetes.