When it comes to fat, there is the good and the bad. For Indians, it can also get a little ugly. A couple of years ago, researchers at the University of Glasgow set out to study the pot belly. They overfed 14 South Asians and 14 white Europeans the same diet, and then tracked what happened next.
The GlasVEGAS Study Findings
Both groups gained weight, both ended up with pot bellies. On the surface, there was not much difference. But the researchers found that the Europeans stored fat under the skin in the abdominal wall. The South Asians had little subcutaneous abdominal fat but had piled on visceral or ectopic fat in the liver, muscles, and blood vessels. Published in 2024 in Nature Metabolism, the GlasVEGAS study did not just decode the pot belly; it also explained why Indians develop metabolic disease earlier.
Understanding Brown and White Fat
Brown fat is considered good fat because it burns calories to generate heat. White fat, on the other hand, stores energy and contributes to obesity and metabolic issues. Activating brown fat while reducing white fat is key to better health. Simple lifestyle changes like exposure to cold, regular exercise, and a balanced diet can help stimulate brown fat activity.
Implications for South Asians
The study highlights why South Asians are more prone to diabetes and heart disease even at lower body weights. Visceral fat is more dangerous than subcutaneous fat. To combat this, experts recommend focusing on reducing visceral fat through aerobic exercise, strength training, and a diet low in refined sugars and high in fiber.
Practical Tips
- Engage in moderate to vigorous physical activity for at least 150 minutes per week.
- Include protein-rich foods to boost metabolism.
- Avoid sugary beverages and processed foods.
- Consider intermittent fasting under medical guidance.
By understanding the differences in fat storage, individuals can take targeted steps to improve metabolic health and reduce disease risk.
