Not All Body Fat Is Created Equal

Subcutaneous fat, the most abundant type of fat in the body, can be protective, whereas visceral fat is linked to many diseases.

Pavel Chagochkin/Shutterstock

No matter how fit you are, having some fat on your body is normal and healthy.

Fat is stored all over the human body, but not all of it is created equal. Your health can be impacted in different ways depending on where those fat deposits are stored.

Fat’s Role in the Body

According to a 2013 review, fat is not merely a passive store of energy but is, in fact, a highly “sophisticated organ” that regulates metabolic processes and branches of the immune system. Fat tissue is also crucial in regulating many organs and is closely linked with brain function.

Fat provides numerous benefits, Kristen Smith, a registered dietitian, manager of bariatric surgery at Piedmont Healthcare in Georgia, and spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times. These include supplying energy, supporting cell growth, protecting organs, and aiding in the absorption of essential nutrients.

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Dr. Sulagna Misra, founder of California-based Misra Wellness, also told The Epoch Times that fat keeps our bodies warm and insulated and serves as a way for the body to store fuel. Additionally, it functions as an endocrine gland with significant activity.

Fat is composed of adipose cells, which produce hormones such as estrogen and leptin, cytokines (proteins involved in cellular communication) such as tumor necrosis factors, and pro-inflammatory markers. When present in excess, these adipose cells can lead to metabolic or hormonal dysregulation.

Subcutaneous Fat

Subcutaneous fat, located directly beneath the skin, is the most abundant type of fat in the body, according to Smith. It is also the most metabolically favorable form of fat. Often considered neutral, subcutaneous fat can protect against coronary artery disease and Type 2 diabetes.

According to an article in the International Journal of Obesity, subcutaneous fat is linked to a protective glucose and lipid profile, reduced metabolic risk, and lower levels of inflammatory cytokines. This type of fat appears more passive than abdominal fat and “exerts its protective properties by long-term fatty acid storage.”

However, excessive subcutaneous fat, particularly in the upper body, can be harmful. Research has found that upper body subcutaneous fat is associated with increased cardiometabolic risk factors.

Visceral Fat

On the other hand, studies suggest that high levels of visceral fat raise one’s risk of developing cardiovascular events. Visceral fat is belly fat that surrounds internal organs and is deeper in the abdominal cavity.

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Visceral fat is more insulin resistant, sensitive to lipolysis, and metabolically active. It can generate free fatty acids and uptake glucose more than subcutaneous fat. Additionally, it is a more robust predictor of death.

There are significant differences between fat depots and their associated risks of metabolic disorders. Visceral fat has been shown to generate inflammation and is considered a greater risk for metabolic disorders. Visceral and subcutaneous fat are metabolically distinct tissues.

The Framingham Heart Study measured the relationship between visceral fat and depressive symptoms in 1,581 women (average age 52 years) and 1,718 men (average age 50 years). The study found a relationship in women but not in men. However, a link between subcutaneous fat and depressive symptoms was not observed, underscoring the differences in metabolic activity within each fat depot.

There is also a link between stress, cortisol, and abdominal fat deposits. Stress increases exposure to circulating levels of cortisol, leading to an increased appetite and the mobilization of fat from the periphery (outer areas of the body) to the central region. Cortisol is known to redistribute fat from the outer areas of the body to the abdominal area.

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According to a 2011 article in Obesity, various factors could influence the relationship between obesity and depressive symptoms, including inflammation. Visceral fat appears to have “a unique and important contribution” to the inflammatory state, the authors wrote.

Smith said that visceral fat typically increases with age and heightened stress levels. Studies indicate that the distribution of body fat is more important for overall health than the total amount of body fat. An unbalanced diet high in fatty foods and carbohydrates, combined with a sedentary lifestyle, creates conditions that promote the accumulation of visceral fat, she said.

Liver Fat

According to Misra, liver fat consists of fatty tissue stored in the liver, typically as fuel. Liver fat accumulates following excess consumption of sugar and fat (glucose and triglycerides). Diets high in sugar and saturated fat often lead to the accumulation of liver fat. Excessive liver fat can significantly impair liver function. The liver is crucial for metabolism, hormone production, and many other functions, which is why obesity often leads to metabolic and hormonal disorders.

Regarding the role of diet in liver fat accumulation, total energy intake, rather than fat intake per se, is the key mediator of liver fat content. Hypoenergetic diets (calorie deficit) decrease liver fat regardless of total fat content, while hyperenergetic diets (excess calories) increase liver fat.

Dietary fat composition could also affect liver fat accumulation, with diets rich in saturated fat increasing liver fat content more than diets with more unsaturated fats.

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Added fructose sources also seem to be of concern when it comes to liver fat. It has been shown that fructose metabolism is faster than glucose and more is converted to liver glycogen. Additionally, ingested carbohydrates are more likely to contribute to nonalcoholic fatty liver disease (NAFLD) than dietary fat intake; NAFLD increases the risk of liver damage.

4 Ways to Reduce Harmful Fat

“Monitor what you eat, listen to your body, get good quality and quantity sleep, integrate play, eat more vegetables and fiber, choose cleaner and less processed foods, cook at home, and exercise regularly (especially weight training),” Misra advised. Keep the following four tips in mind:

1. Avoid processed foods: These include deep-fried or ultra-processed foods, sodas, candy, and commercial baked goods. Foods sweetened with fructose should be avoided or enjoyed only in moderation. Read the labels and avoid ingredients such as “partially hydrogenated oils” or “high-fructose corn syrup.” These deplete your body of necessary nutrients and convert to fat quickly.
2. Try a high-intensity workout: High-intensity, high-volume training encourages visceral fat loss and improves carotid artery health, facilitating blood flow to the brain.
3. Stay active: Sedentary behaviors, particularly watching TV, have distinct associations with fat depositions.
4. Eat enough fiber: Increased soluble fiber intake is associated with less visceral fat accumulation—regardless of body mass index (BMI). Increased soluble fiber intake combined with increased physical activity slows the natural progression of visceral fat.

A New Definition of Obesity

Authors of a 2006 review in Current Diabetes Reviews called for a new definition of obesity based on the anatomical location of fat rather than its volume, particularly when assessing cardiometabolic risk.

The review suggested that the term “metabolic obesity,” which refers to visceral fat accumulation in both lean and obese individuals, may better identify those at risk of cardiovascular disease.

Misra added that there are diseases or situations in which the BMI may be normal, but the person may have a high amount of visceral fat. “I prefer to address each person individually because ‘normal’ weight is a spectrum, and weight gain is complex.”