In our growing understanding of nutrition and health, especially in communities like Longridge, we’ve made significant strides in our perception of fat. Once perceived as a medical adversary that should be totally shunned, we now know that fats are not equal. Some fats are beneficial and others are harmful. Furthermore, fat is a critical macronutrient that conducts several vital functions within our bodies.
Among the discussions concerning our health, one question is often raised: what’s the difference between brown fat and white fat? If you’ve never come to realize that there are varying types of fats based on their colors, you’re certainly not alone. Nevertheless, researchers have been examining the properties of brown fat for years now and it’s certainly not unfamiliar to come across the topic in arguments relating to anything from exercising to cold-water immersion.
Research suggests that brown fat carries distinct potential benefits for our bodies. But, let’s decipher what this brown fat actually is.
What is brown fat?
Alternately known as brown adipose tissue (BAT), brown fat is a type of fat tissue that appears somewhat darker than conventional, or white, fat. Unlike white fat, which predominantly stores energy for the body, brown fat contributes more to metabolism and plays a crucial part in maintaining our temperature and supporting the body in burning calories, which makes it an essential player in our weight management strategies.
The proportion of fat in our bodies differs individually, but we all possess a smaller percentage of brown fat than white fat. Individuals maintaining an athletic or lean physique usually carry more brown fat.
Dr. Ben Bikman provides a further understanding of white fat and brown fat in his informative video:
Benefits of Brown Fat
Brown fat is engaged in generating heat to warm our blood, which endows various perks.
1. Calories Burning
Brown fat cells include a large quantity of mitochondria, the cell’s powerhouse, enabling them to burn calories to produce heat that aids in weight management.
2. Body’s Temperature Maintenance
Brown fat generates heat, warming the blood inside your body. As the weather gets colder, brown fat disassembles blood sugar and fat molecules to produce this heat, helping to regulate your body temperature.
3. Insulin Sensitivity Improvement
Activated brown fat enhances the body’s metabolic rate, leading to a negative energy balance. This can mitigate metabolic health issues, like insulin resistance and type 2 diabetes.
How to naturally increase brown fat
Brown fat is evidently something we should seek to preserve. Here are some ways to naturally augment the quantity of brown fat.
1. Lower the temperature
When the temperature drops, brown fat activates just before you start to shiver. Getting yourself into a cool environment by lowering the heat, taking cold showers, or plunging into a freezing river will help stimulate brown fat and burn calorie.
2. Maintaining a nutritious, balanced diet
Whatever your health aspirations might be, nutrition is undeniably pivotal to your success. Concentrate on incorporating healthy fats, fiber-rich foods such as fruits and vegetables, and iron-rich foods like meat, leafy greens, and beans. Avoid ultra-processed foods to boost your metabolic health and maintain the function of brown fat.
3. Regular Exercise
Research suggests regular exercise impacts brown fat activity and can potentially convert white fat into beige fat, a process where white fat assumes the behavior of brown fat. Aim to exercise daily to keep your heart rate up and your fat levels balanced.
4. Drinking Yerba Mate
Yerba mate has been consumed for generations owing to its mood and energy benefits. Modern research demonstrates that it can support satiety and might increase the amount of stored fat that is burned for energy. One study about subjects who consumed Unimate, Unicity’s ultra-purified yerba mate drink, witnessed a significant decrease in cellular energy and metabolic efficiency, implying that the fat cells were possibly burning energy to produce heat, similar to the thermogenic process of brown fat cells.
Brown Fat’s Role in Metabolic Health
Activation of brown fat manifests as a hopeful target for metabolic health and weight management owing to its unique calorie-burning and energy-regulating abilities. Keeping these hints in mind can ensure that you utilize the brown fat in your body to your advantage.