Researchers recently uncovered significant associations between carbohydrate consumption and midlife weight gain, shedding light on the importance of consuming quality carbohydrates such as whole grains and fruit in long-term weight management. The study, published in The BMJ, revealed intriguing insights into the relationship between carbs and weight gain over a 24-year period.
According to the study, the findings highlight the potential importance of carbohydrate quality and sources for long-term weight management, especially for individuals with excessive body weight. The study involved a substantial cohort of 136,432 men and women aged 65 years or younger, who were enrolled in the Nurses' Health Study, Nurses' Health Study II, and Health Professionals Follow-Up Study.
At the beginning of the study, the participants did not have any medical conditions such as diabetes, cancer, cardiovascular disease, respiratory disease, neurodegenerative disorders, gastric problems, or chronic kidney disease. Throughout the study, they provided detailed information through questionnaires about their personal characteristics, medical history, lifestyle, and other health-related factors.
Over the course of the study, participants experienced an average weight gain of 3.3 pounds every four years, resulting in an average weight gain of 19.4 pounds over the 24-year observation period. The findings revealed a strong correlation between increased intake of refined grains, starchy vegetables, and sugary drinks, and greater weight gain during midlife. On the other hand, individuals who consumed more fiber and carbohydrates from whole grains, fruit, and non-starchy vegetables experienced less weight gain.
Increases in glycemic index and glycemic load, which measure the effects of different foods on blood sugar levels, were positively associated with weight gain. For instance, a daily increase of 100 grams in starch or added sugar corresponded to a greater weight gain of 3.3 pounds and 2 pounds over four years, respectively. Conversely, a daily increase of 10 grams in fiber intake was linked to a reduction in weight gain by 1.8 pounds.
Carbohydrate intake from whole grains, fruit, and non-starchy vegetables exhibited strong associations with less weight gain, resulting in 0.9 pounds, 3.5 pounds, and 6.6 pounds less weight gain per 100 grams per day increase, respectively. On the other hand, increased intake from refined grains and starchy vegetables were associated with greater weight gain.
Further analyses demonstrated that substituting carbs from refined grains, starchy vegetables, and sugary drinks with healthy carbs from whole grains, fruit, and non-starchy vegetables was linked to reduced weight gain. These associations were particularly pronounced among participants with excessive body weight, especially women.
The researchers acknowledged certain limitations of the study, such as reliance on self-reported estimates for carbohydrate intake and weight outcomes, as well as potential errors in dietary measurement. However, given the large sample size, repeated dietary assessments, and extended follow-up period, the findings underscore the potential significance of carbohydrate quality and source for long-term weight management, particularly for individuals with excessive body weight.
The study concludes that limiting added sugar, sugar-sweetened beverages, refined grains, and starchy vegetables in favor of whole grains, fruit, and non-starchy vegetables may support efforts to control weight.
In addition, another study published earlier this year found that healthy carbs can reduce the risk of gout by reducing the amount of uric acid in the blood. The study analyzed data from more than 7,800 participants and identified different dietary patterns. Plant-based foods such as legumes and fruits were linked to lower uric acid levels, while animal-based foods like meat and fish were associated with higher levels.
To sum up, these findings emphasize the importance of consuming quality carbohydrates for long-term weight management and reducing the risk of conditions like gout.
.png)
0 Comments