Different Types Of Body Fat And What They Mean For Your Health

Understanding the nuances of body fat is essential for maintaining optimal health. Too often, ‘body fat’ is seen as a singular entity, when in reality, it’s a complex aspect of our bodies with multiple types, each playing a unique role. This blog post will explore the four distinct types of body fat: white, brown, subcutaneous, and visceral. Each one has different characteristics, functions, and ways it impacts your health. From insulating your body to storing energy or even posing potential health risks, these fats are not created equal. Here’s what you need to know about, what these different body fats are, and how they can affect your health.

How Many Types Of Body Fat Are There?

Body fat is a complex, multifaceted element of our physiology. It’s not as simple as just ‘fat’; there are different categories, each with its unique properties and functions. The number of body fat types can vary according to different sources, largely due to the diverse criteria used for classification. 

Some experts classify fat based on its location in the body, such as subcutaneous (under the skin) or visceral (around organs). Others categorize it by color, such as white, brown, or beige fat, each with distinct metabolic roles. 

Yet another classification system considers the cellular structure, like unilocular or multilocular fat cells. The variance in categorization can make it seem like there’s a vast number of fat types. However, most agree that there are a few key types that are particularly important for human health, which we will go into further in the next sections.

What Are The Different Types Of Body Fat?

Body fat, often demonized, is an essential component of our bodies that serves numerous functions, from storing energy to insulating our organs (22). However, not all body fat is created equal. 

Let’s delve into the various categories of body fat, unpacking their features, benefits, and potential drawbacks.

Location-Based Classification

Under this classification, we primarily have two types of fats: Subcutaneous Fat and Visceral Fat.

Subcutaneous Fat

Located directly under the skin, subcutaneous fat is the most abundant type of fat in our bodies (1). It’s the fat you can pinch on your belly, thighs, or arms. 

While it’s often viewed negatively due to aesthetic reasons, subcutaneous fat plays several crucial roles. It acts as a cushion protecting our muscles and bones, helps regulate our body temperature, and stores energy that our body can utilize when needed. 

However, excessive accumulation can lead to obesity and related health issues like diabetes and heart disease (9) (15).

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Visceral Fat

Unlike its counterpart, visceral fat is located deep within the abdomen, surrounding our organs. Though less visible, it’s potentially more harmful than subcutaneous fat. 

Visceral fat has a higher metabolic activity and produces inflammatory substances that can increase the risk of chronic diseases like diabetes, hypertension, and certain types of cancer (18) (24).

Maintaining a healthy diet and regular physical activity can help manage visceral fat levels.

Color-Based Classification

This classification includes White Fat, Brown Fat, and Beige (or Brite) Fat.

White Fat

White fat is the most common type in adults. Named for its color due to fewer blood vessels and mitochondria, its primary role is energy storage. When we consume more calories than we burn, the excess is stored in white fat cells for later use. 

While necessary for health, an excess can contribute to obesity and associated health risks (2).

Brown Fat

Brown fat, named for its dark color due to abundant mitochondria and blood vessels, behaves differently. Instead of storing energy, it burns calories to generate heat, keeping us warm. It’s more prevalent in newborns and decreases with age (6). 

Recent research suggests activating brown fat could be a potential strategy for weight management (3).

Beige Fat

Beige fat is a hybrid of white and brown fat. It’s usually present as white fat but can convert to a brown-like state under certain conditions, such as exposure to cold, and start burning calories. The ability to ‘brown’ white fat is being explored as a novel approach to combat obesity (5).

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Classification Based On Cellular Structure

This classification takes into account the structural properties of fat cells:

Unilocular Fat

Unilocular fat cells, also known as white adipocytes, are a type of fat cell that falls under a cellular-structure-based classification (7). 

The term “unilocular” refers to these cells’ structure, which is characterized by a single (“uni-“) large lipid droplet (“locular”) that takes up most of the cell’s volume, pushing the nucleus to one side.

These unilocular cells are primarily associated with the storage of energy. They store excess calories in the form of triglycerides for later use when the body requires more energy than it’s currently receiving from food. This energy storage function is crucial for our survival, especially during periods of fasting or extensive physical activity (17).

However, an overabundance of these cells can lead to obesity and related metabolic disorders, such as type 2 diabetes and cardiovascular disease. Therefore, while unilocular fat cells play a necessary role in our bodies, it’s essential to keep them in check through balanced nutrition and regular exercise.

Multilocular Fat

On the other hand, multilocular fat cells, mainly found in brown and beige fat tissues, contain several smaller lipid droplets. These cells are metabolically active and burn energy to produce heat, contributing to body temperature regulation (17). They have been a focus of research interest due to their potential role in combating obesity and related health issues (4).

Other Types Of Fat

While location-based and color-based classifications are some of the most common ways to categorize body fat, there are indeed more intricate classifications, especially when we look into the realm of cellular structure and function.

For instance, there’s a category known as Essential Fat, which includes the fats that our bodies need to function properly. These are found in the bone marrow, heart, lungs, liver, spleen, kidneys, intestines, muscles, and lipid-rich tissues throughout the body (14). They play vital roles in hormone regulation, vitamin absorption, and temperature regulation.

Another category is Sex-specific Fat, which refers to the fat stored in gender-specific areas in the body. This type of body fat in females includes what is located in the hips, thighs, and buttocks, while in men it typically accumulates in the abdomen (19).

Then there is Intramuscular Fat, which is stored within skeletal muscles. It’s a readily available energy source during physical activity. However, excessive intramuscular fat can be linked to insulin resistance and type 2 diabetes (12).

Note that these categories can overlap. For example, subcutaneous fat can also be white, brown, or beige. The diverse classifications highlight the complexity of body fat and its multifaceted role in human health. 

What Are The 2 Types Of Body Fat?

When we simplify the classification of body fat, it can be primarily divided into two types based on their location in the body: Subcutaneous Fat and Visceral Fat.

Subcutaneous Fat is the type that you can pinch — it’s located just under your skin. It serves as an energy reserve and provides insulation and cushioning for the body.

Visceral Fat, on the other hand, is stored deeper in the body, around the organs within your abdominal cavity. This type of fat plays a role in hormone regulation but can also contribute to health problems. 

Too much visceral fat is associated with an increased risk of conditions like heart disease, type 2 diabetes, and certain cancers (24).

These two types of fat are the most commonly discussed due to their impact on our health and appearance. However, body fat is more complex, with other types like brown fat and white fat playing significant roles in our bodies’ functioning.

What Are The 3 Types Of Body Fat?

When referring to three types of body fat, it’s often more appropriate to classify them based on color: White Fat, Brown Fat, and Beige (or Brite) Fat.

White Fat

This is the most common type of fat in adults, responsible for storing energy and releasing hormones that control metabolism. White fat cells contain a single large lipid droplet and fewer mitochondria, which gives them their white or yellowish appearance (2).

Brown Fat

Unlike white fat, brown fat burns energy to produce heat, helping to regulate body temperature. It gets its color from the high number of mitochondria it contains. While all humans have some brown fat, it’s more prevalent in newborns and tends to decrease with age (6).

Beige (Or Brite) Fat

Beige fat is a type of fat tissue that behaves like white fat when at rest but can turn into brown fat under certain conditions like cold exposure or exercise. This conversion process is called “browning” and it’s currently being investigated as a potential strategy for weight loss and obesity treatment (5).

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How Do The Different Types Of Fat Affect The Body?

Different types of fat affect the body in unique ways (1):

1. Subcutaneous Fat

This type of fat, found just beneath the skin, serves as an energy reserve and provides insulation and cushioning for the body. However, too much subcutaneous fat, particularly in the abdominal area, can increase your risk of health problems like heart disease and diabetes.

2. Visceral Fat

Stored deep within the abdominal cavity around vital organs, visceral fat is metabolically active and can release inflammatory compounds that increase the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers.

3. Brown Fat

Unlike white fat, brown fat burns calories to generate heat and helps maintain body temperature. Having more brown fat is associated with a lower risk of obesity and healthier metabolism.

4. White Fat

This is the most common type of fat in adults, storing excess energy and releasing hormones that control metabolism. Excessive white fat, especially visceral fat, can contribute to many health problems.

5. Beige Fat

This hybrid fat can switch from energy-storing white fat cells to energy-burning brown ones under certain conditions, like exposure to cold. More research is needed, but it’s thought that increasing beige fat might help with weight management.

Getting Rid Of Body Fat

Now, when it comes to types of body fat and how to get rid of it, there’s no one-size-fits-all solution. However, some universal strategies can help reduce excess body fat:

Regular Exercise

Physical activity, particularly strength training and high-intensity interval training (HIIT), can help burn calories and reduce body fat (11). Exercise may also stimulate the browning process, turning white fat into beige or brown fat (10).

Healthy Diet

Consuming a balanced diet rich in whole foods like fruits, vegetables, lean proteins, and whole grains can help control your calorie intake and prevent excess fat storage. Avoiding processed foods and drinks high in sugar can further prevent weight gain (8).

Adequate Sleep

Research shows that lack of sleep can disrupt metabolism and lead to weight gain. Prioritizing good sleep hygiene is crucial for maintaining a healthy weight and managing body fat (20).

Stress Management

High stress levels can affect your hormones and lead to weight gain or difficulty losing weight (21). Techniques like meditation, yoga, and deep breathing can help manage stress levels (13).

Remember, it’s not just about getting rid of fat—it’s about managing it. Our bodies need a certain amount of fat to function properly. The goal should be to promote a healthy balance, rather than aiming for zero body fat.

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Frequently Asked Questions

How Many Types Of Fat Are In The Human Body?

The human body primarily has four types of fat: White Fat, Brown Fat, Subcutaneous Fat, and Visceral Fat. There’s also a fifth type known as Beige Fat, which is a hybrid that can switch between white and brown fat.

What Types Of Foods Turn To Fat In The Body?

Foods high in added sugars, unhealthy fats, and excess calories can contribute to fat storage in the body (23). This includes processed foods, sugary drinks, fast food, and baked goods. However, it’s important to note that any food, if eaten in excess of the body’s energy needs, can be stored as fat.

Which Type Of Body Fat Poses Greater Health Risks?

Visceral fat, the fat stored deep within the abdominal cavity around vital organs, poses the greatest health risks. 

Unlike subcutaneous fat, visceral fat is metabolically active and can release inflammatory compounds into the body, increasing the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers (16).

Conclusion

Understanding the different types of body fat — white, brown, beige, subcutaneous, and visceral — is crucial for managing your health.

While all types of fat have a function, an excess, particularly of white and visceral fat, can lead to serious health risks. Conversely, brown and beige fat play important roles in burning energy and potentially combating obesity. 

Balancing regular exercise, a nutritious diet, sound sleep, and stress management can help maintain a healthy body fat composition. It’s not about eliminating fat entirely, but rather about achieving and maintaining a healthy balance.