Why it’s time to get rid of your fat tum
The way men store fat means they have an increased risk of type 2 diabetes. Here Rob Kemp asks why – and what can be done about it
There’s an unhealthy imbalance in the data when it comes to type 2 diabetes in the UK, with more men diagnosed with this growing disease. “Men have a higher tendency to accumulate fat around their midriff, mainly due to the higher uptake of dietary fat by fat cells in the belly (abdominal visceral fat cells),” explains Mike Wakeman, clinical pharmacist for sports nutrition brand Curranz (curranz.com). And storing fat this way increases their risk of type 2 diabetes.
The reason men are more prone to this than women is because of a difference in the size and number of the particles that transport dietary fats.
“After eating, these particles, replete with fat, tend to accumulate in the midriff and more readily release their contents into these cells,” adds Wakeman. “This accumulation eventually leads to belly enlargement. And that’s the shape of this silent killer.
“Studies show that carrying belly fat around your middle puts you at an increased risk of heart disease, stroke, high blood pressure, and diabetes,” adds Dr Ahmed Yousseif, consultant endocrinologist at the Princess Grace Hospital, London. It’s not just older men who are at risk either.
“Diabetes is rising in younger adults, largely due to the increase in obesity.”
The most recent data shows that about a third of children are now obese in the UK – a figure which is expected to double within the next five years.
The rise in adult-onset diabetes is down to many factors, which include obesity, an ageing population, more sedentary lifestyles and an increasing use of drugs linked to insulin resistance and diabetes. “But there are other strands to this disease which raise a person’s risk,” adds Yousseif. “For example, people of Asian, African-caribbean or Black African origin have a higher risk.”
Harmful ‘hidden’ fat
There’s also more to the bulging midriff, aka the beer belly, than meets the eye. “Abdominal fat falls into two categories,” explains Wakeman. “There’s subcutaneous fat, found just below the skin, and visceral fat, which surrounds the vital organs deep within the abdomen.” It’s the latter we need to be most concerned about. Visceral or “hidden” fat can trigger changes in the body that can increase levels of “bad” LDL cholesterol and makes insulin less effective in controlling blood sugar, leading to insulin resistance.
In addition to cardiovascular disease, belly fat may also increase the risk of an enlarged prostate gland, which in turn can cause urinary tract symptoms, such as difficulty holding or releasing urine, erectile dysfunction and loss of libido.
Seasonal adjustments
Covid-19 has further increased the risk factors, too. “Many people have eliminated their daily commute, cut down on visits to the gym or stopped participating in group sports,” says Wakeman.
“Men and women have also increased their consumption of high-calorie foods.”
One study revealed that nine in 10 British households are consuming extra calories.
“We have seen an increase in people becoming overweight and at risk of type 2 diabetes as a result of the sedentary lifestyle many people adopted during the pandemic,” adds Wakeman.
And if that weren’t downbeat enough, as the seasons change and the days get shorter, the diabetes data gets worse.
“Not only is winter the season for rich foods, but there are also numerous studies which suggest people
eat more during the winter months,” says Wakeman.
“This is because our bodies consume a lot of energy to keep us warm when the temperature drops, which can lead to an increased appetite.”
Don’t despair, though. There are proven methods of defending yourself against type 2 diabetes. “Exercise and a healthy diet are key in preventing it,” suggests Yousseif. “People should aim to do a minimum of 150 minutes of moderate to high intensity exercise a week, and avoid high glycaemic foods – essentially white carbs (white rice, pasta, bread) – as well as sugary drinks and foods.”
Go with the grain
Instead, opt for pulses or grains. These have lower GI, and your body will take longer to digest them, helping to keep you fuller for longer. Swap white bread for wholegrain rice and pasta, opt for carrots and houmous rather than a cereal bar, and consume whole fruit instead of fruit juice.
“Aim to have a high-protein, low-fat and low-carb diet with healthy fats such as avocados, olive oil and nuts, plus omega-3s from fish, walnuts and seeds,” says Wakeman.
Chris Ruxton, personal trainer for Deep Freeze (deepfreeze.co.uk) explains that while no exercise can target fat loss in one area of the body, shifting belly fat can be achieved through both calorie loss and resistance training.
“I would recommend cardio exercises including running – you can’t beat 20-30 minutes twice a week to burn off some calories,” he says. “Burpees are also a good all-round exercise which will get
your heart rate up.”
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We’ve seen an increase in people at risk of type 2 diabetes in lockdown