No, these are not the types of fats we eat; brown and white fats are the fats that form inside our bodies. Adipose tissue, or what we know as body fat, comes in different types, each with its own unique properties and functions.
White Fat:
What it does: It stores extra calories and provides energy when you don’t eat enough.
Where it’s found: Mostly in your thighs, hips, and stomach.
How does it affect you: Too much white fat, especially in your belly, can increase the risk of heart disease and type 2 diabetes.
Brown Fat:
How it’s different: Brown fat is packed with mitochondria, the powerhouse of your cells. These mitochondria are rich in iron, giving brown fat its unique colour.
What it does: It burns sugar and white fat to generate energy. Interestingly, brown fat stores more energy in less space compared to white fat.
Key takeaway:
While white fat stores energy, brown fat helps burn it, making it essential for a healthy balance in your body.
Brown adipose tissue (BAT), often referred to as brown fat, excels at burning calories through a process known as thermogenesis — unlike its counterpart, white fat, which primarily stores energy.
What makes brown fat so special is its potential to protect against diseases, particularly in individuals with high levels of white fat. This has caught the attention of scientists who are now investigating ways to activate brown fat in the hopes of enhancing metabolic functions and finding better treatments for obesity.
In this blog, we will discuss the differences between brown fat and white fat and see which one is healthier.
Table of Contents
- Brown Fat vs White Fat: Which is Healthier?
- 5 Key Differences Between Brown Fat and White Fat
- How To Turn White Fat to Brown Fat Naturally?
- Does Intermittent Fasting Turn White Fat Into Brown Fat?
- Expert’s Advice
- The Final Say
- FAQs
- References
Brown Fat vs White Fat: Meaning and Which is Healthier?
Before deciding which type of fat is healthier, we must first understand about both of them:
What Is White Fat? |
| Scientifically referred to as 'white adipose tissue' or WAT, it is a type of fat that stores energy in large fat droplets. White fat hangs from your body and settles in areas like thighs, face, midsection, thighs, buttocks and waist, forming subcutaneous or visceral fat. |
| These droplets can increase the risk of diabetes, heart disease and more. It serves its primary purpose as an energy reserve, storing excess calories in the form of triglycerides. |
| While many people work hard to get rid of white fat, a little of it is essential. |
What Is Brown Fat? |
| Scientists simply refer to it as 'adipose tissue' that activates when the body cools down. Brown fat is a specialised type of metabolically active tissue that burns calories through a process called the thermic effect of food or thermogenesis. This process generates heat, which helps maintain body temperature, especially in cold environments. Brown fat produces heat that can keep the body warm without shivering. |
| It usually settles in areas such as between the shoulder blades, around the neck, kidneys, adrenal glands, heart and chest. |
| Interestingly, newborns have significantly higher amounts of brown fat, especially around the neck and shoulders. This compensates for their inability to effectively maintain body temperature and shiver. However, most of this brown fat disappears after the first few years. |
Which is Healthier? |
Brown fat is generally considered healthier than white fat as it's associated with a lower risk of metabolic disease. Brown fat breaks down blood sugar (glucose) and fat molecules, creating heat and helping maintain body temperature, as well as burning extra calories. |
| Both brown fat and white fat play crucial roles in keeping us healthy. White fat stores excess energy, which helps the body perform various functions, while brown fat burns calories to generate heat, especially in colder environments. |
| When either type of fat becomes excessive, it can lead to obesity or unhealthy weight gain and cause health complications. Balancing both is what you need to maintain overall wellness. |
| Most of the fat in adults is white fat, which stores energy. Although brown fat is less prevalent in adults, recent research suggests that adults can activate brown fat to boost metabolism and potentially fight obesity-related problems. |
Also Read: Sip To Slim! 7 Morning Drinks For Belly Fat Reduction & Detox
5 Key Differences Between Brown Fat and White Fat
When it comes to the differences between brown fat and white fat, there are several beyond the colour of the cells:
Appearance | White fat has a yellowish hue from the abundance of carotenoids. |
| Brown fat (as the name suggests) is brown in colour. It gets that colour from a much higher concentration of mitochondria, particularly uncoupling protein 1 (UCP1), which facilitates efficient heat production by burning calories. | |
Distribution & Placement | As mentioned earlier, infants have the most brown fat, which decreases with age. It primarily rests in small areas such as around the neck, between the shoulder blades and around the spine. |
| White fat, on the other hand, tends to increase during adulthood and is distributed throughout the body, with higher concentrations around the abdomen, thighs, and hips. | |
Function | In terms of their functions in our body, white fat stores energy in the form of triglycerides. |
| Brown fat focuses on burning calories to generate heat; this process, known as thermogenesis, helps maintain our body temperature, especially in infants. | |
Hormonal Regulation | White fat cells produce insulin, leptin, and adiponectin, which control energy storage and metabolism. |
| Brown fat, on the other hand, is influenced by hormones such as thyroid hormones and catecholamines (i.e. adrenaline), which are critical to balancing energy levels. | |
Vascularity | White fat has less vascularity and fewer blood vessels, as its primary role is energy storage rather than active metabolic processes. |
| Brown fat is highly vascularised, meaning it has a rich blood supply to support its energy-burning processes. |
Also Read: Is Brown Sugar Good For Weight Loss? The Battle Of Health Between Brown Sugar & White Sugar
How To Turn White Fat to Brown Fat Naturally?
You can take steps to increase the amount of brown fat naturally in your body:
1. Cold Exposure
One of the most effective and well-known ways to activate brown fat cells is through acute exposure to cold! You can do this through cold water therapy, a cold shower or being in a cold environment. Brown fat is activated at lower temperatures, around 14.4℃ (58℉), which is usually right before you start shivering.
2. Adding Iron To Your Diet
Your body is made up of what you eat! The same is true for fat. Brown fat is rich in iron, so choose iron-rich foods like meat and seafood, whole grains, leafy greens, and beans to ensure your body gets enough iron to keep your fat cells healthy. You can also take iron supplements.
Also Read: Top 10 Energy Boosting Foods And 5 Best Health Drinks To Fuel Up Your Workouts!
3. Eat a Well-Balanced Diet
Certain nutrients can play a role in activating brown fat cells, and some studies suggest that foods rich in capsaicin (found in red peppers) or resveratrol (found in grapes and berries) can activate brown fat.
Research shows that certain foods like apples and dried fruit contain a chemical that activates the production of brown fat called ursolic acid. So, have a well-balanced diet rich in the mentioned nutrients.
4. Exercise
Regular exercise, particularly high-intensity workouts and endurance exercises (cardio) has positively affected the conversion of white fat to brown fat. Growing evidence shows that exercise, especially high-intensity exercise, can cause white adipose tissue to ‘brown out’. Through this browning process, your body can convert some white fat cells into brown fat cells.
Does Intermittent Fasting Turn White Fat Into Brown Fat?
Yes, intermittent fasting (IF) can turn white fat into brown fat. This process is called ‘beige’, and it can help with weight loss:
How It Works
Intermittent fasting works by triggering metabolic changes that enhance fat burning, increase the production of brown fat and improve overall fat metabolism.
What Else Will Happen
In addition to promoting brown fat production, intermittent fasting may improve insulin sensitivity, support weight loss, and boost overall energy levels.
Try ToneOp’s Intermittent Fasting Weight Loss Plan to lose fat efficiently while enjoying your favourite foods. With flexible modules, expert dietitian support, and personalised strategies, it’s the smart, safe, and effective way to achieve your weight loss goals.
Expert’s Advice
I would recommend taking steps to maintain healthy brown in your body by eating a well-balanced diet, exercising, and lowering your temperature in a controlled environment by taking a cold shower or ice bath a few times a week.
To target the stubborn white visceral fat embedded deeper in the body, you must add aerobic exercise and strength training to a healthy diet that is high in fibre and low in saturated fat.
Health Expert
Lavina Chauhan
The Final Say
The difference between brown and white fat is that brown fat contains more mitochondria and muscle fibres than white fat. Additionally, brown fat burns more calories than white fat, which produces more heat, so it's better for keeping us warm when it's cold. White fat stores energy in its cells that can be used later. Just remember, both brown fat and white fat are needed in our body; hence, maintaining a balance is important.
FAQs
1. What supplement turns white fat into brown fat?
Capsinoid compounds found in red and chilli peppers have been linked to higher brown fat activity. You may need at least 9 mg of Capsinoid supplements to see any increase in brown fat activity.
2. Is belly fat white or brown?
Belly fat is primarily composed of white fat, which stores energy and can lead to health risks when accumulated in excess. However, some people may also have small amounts of brown fat in the abdominal area, which is known for its calorie-burning properties.
References
- https://directorsblog.nih.gov/2013/03/26/brown-fat-white-fat-good-fat-bad-fat/
- https://rejuvenated.com/eu/blog/what-is-the-difference-between-brown-fat-and-white-fat/
- https://www.americansportandfitness.com/blogs/fitness-blog/what-is-the-difference-between-brown-white-fat
- https://www.affinityhealth.co.za/what-is-the-difference-between-brown-and-white-fat/
- https://plunge.com/blogs/blog/brown-fat-vs-white-fat?srsltid=AfmBOoruKVcYnd3CEKjdqUrfPZQ8KS1WgKuJG9iKDY4ne32-FocOlneI
- https://my.clevelandclinic.org/health/body/24015-brown-fat
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5668683/#:~:text=Intermittent%20Fasting%20Promotes%20White%20Adipose,Shaping%20the%20Gut%20Microbiota%20%2D%20PMC
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