September 28, 2023 – You probably know the message about midlife weight gain: avoid excess sugar, starchy vegetables and refined carbohydrates. At the identical time, eat more fruits, whole grains and green, fiber-rich leafy vegetables.
A brand new large study confirms these recommendations, but researchers have also calculated how the quantity increases on average And The quality of your weight loss program can affect weight gain over time.
For example, consuming an extra 100 grams of starch per day from vegetables corresponding to corn, green peas or potatoes resulted in 3.3 kilos more weight gain over a four-year period. In contrast, adding 10 grams more fiber per day was related to a simultaneous weight gain of 1.75 kilos. (For comparison, a medium russet potato weighs about 170 grams, a cup of green peas weighs 150 grams, and an ear of corn weighs about 100 grams.)
The researchers found that girls who were chubby gained more weight in comparison with men.
Not all vegetables are the identical
The results are generally consistent with previous research, said study writer Yi Wan, PhD, a postdoctoral fellow on the Harvard TH Chan School of Public Health in Boston. But in contrast to many previous studies, Wan and colleagues differentiate between unfavorable, starchy vegetables and favorable, non-starchy vegetables. It also hasn't been widely reported to see a greater effect in people who find themselves chubby, he said.
The study was published online within the magazine on Wednesday BMJ.
Researchers also checked out added sugar, including sugary drinks. Adding 100 grams of sugar per day (about 24 teaspoons, or about three 12-ounce cans of soda per day) resulted in almost 2 kilos more weight gain over a four-year period.
“The quality and source of carbohydrates is critical for long-term weight control, especially for people who are already overweight,” Wan said. “Transitioning from low-quality carbohydrate food sources to high-quality sources can aid body weight control efforts.”
In particular, moving away from added sugars, sugar-sweetened beverages, refined grains and starchy vegetables and toward adding whole grains, fruits and non-starchy vegetables may help, he said.
The advantages could transcend less weight gain in middle age, Wan said: “Other studies have shown that this shift would also reduce the risk of diabetes, cardiovascular disease and some cancers.”
Wan and colleagues followed 136,432 men and girls who were healthy and younger than 65 once they enrolled in one in every of three long-term health studies in 1986 or 1991. Over a period of 24 years, researchers monitored their health, weight loss program and well-being every two to 4 years.
General weight gain was common. On average, people gained 3.3 kilos every 4 years or 19.4 kilos over 24 years.
The council isn't against potatoes
“People can conclude from this research that a diet rich in non-starchy vegetables and whole grains can lead to a healthier weight,” said registered dietitian Kristen Smith, a spokeswoman for the Academy of Nutrition and Dietetics, who didn't attend was involved within the study. “This research supports my current practice with clients who want to maintain a healthier weight.”
The researchers don't recommend people avoid all peas, corn and potatoes, said registered dietitian Jessica Alvarez, PhD, “but rather make sure to include other vegetables.”
This research reinforces the messages health experts tell us, said Alvarez, a spokesman for the Obesity Society, “and they show it in a very large, well-designed study.”
Some statements about nutrition and weight management could also be oversimplified or misleading, she said. However, this study confirms the “tried and tested” advice to eat whole grains and leafy greens. “I feel like this needs to be reinforced more often than it is.”
Smith had a couple of reservations. The research focused on stopping weight gain reasonably than weight reduction. Additionally, the study was based on an observational design, meaning that the associations between food quantity and quality and weight gain weren't cause-and-effect relationships. Wan and colleagues also found that individuals self-reported their weight loss program, which can be a possible limitation.
Alvarez said research like this might help individuals who want to realize less weight in midlife adjust their diets. For example, someone has already reduced the surplus sugar of their weight loss program but continues to eat plenty of starchy vegetables. This gives them the chance to “see what you eat more or less of and try to optimize it.”