A new study shows that replacing low-quality carbohydrate foods with high-quality foods may aid efforts to control weight gain.
One example is limiting foods like added sugars and potatoes in the diet and replacing them with foods like whole grains and fruit.
A prospective cohort study published in BMJ, a peer-reviewed medical journal published by the British Medical Association, found an association between changes in carbohydrate intake and changes in weight. for a long time.
It was also found that in men and women, an increase in the glycemic index and glycemic load was positively associated with weight gain. It shows that with a simultaneous change in body weight over 4 years, the maximum weight gain is observed when consuming carbohydrates from starchy vegetables, mainly potatoes.
The study, whose average age of participants was around 50 years old, concluded that people trying to control their body weight should replace low-quality carbohydrate foods with high-quality carbohydrate-rich foods.
For example: Added sugars, sugary drinks, refined grains, and starchy vegetables (potatoes, corn, and peas) fall into the low-quality carbohydrate category while whole grains (millet, brown rice, and quinoa ), non-starchy fruits and vegetables belong to the group of good quality carbohydrates.
The study titled “Association between changes in carbohydrate intake and long-term weight change: a prospective cohort study” observed weight change over a four-year period.
The findings of this study highlight the potential importance of carbohydrate quality and source in long-term weight management, especially for people with excessive body weight,” it said.
Limiting added sugars, sugar-sweetened beverages, refined grains and starchy vegetables in favor of whole grains, fruits and non-starchy vegetables can support weight control efforts.”
How was the study conducted and what did it find?
The study was conducted on 1,36,432 men and women under or equal to 65 years old without any diseases such as diabetes, cancer, cardiovascular disease, respiratory disease, neurodegenerative disorders, stomach disease. thickening and chronic kidney disease.
The prospective cohort study, which involved following participants for 24 to 28 years, found that on average, participants gained 1.5 kg every 4 years, with an average of 8.8 kg over 24 year.
Research also shows that in men and women, increases in glycemic index and glycemic load are positively associated with weight gain. However, more than 80% of study participants were women.
For example, an increase of 100 grams of starch or added sugar per day was associated with weight gain of 1.5 kg and 0.9 kg, respectively, over 4 years, while an increase of 10 grams of fiber per day was associated with to a weight gain of less than 0.8 kg.
It was found that increasing carbohydrate intake from whole grains, fruits, and non-starchy vegetables was inversely associated with weight gain, while increasing carbohydrate intake from refined grains and starchy vegetables is positively associated with weight gain”.
In substitution analyses, replacing refined grains, starchy vegetables, and sugar-sweetened beverages with equal servings of whole grains, fruits, and non-starchy vegetables was associated with less weight gain. than.
The magnitude of this association was stronger in overweight or obese participants than in those of normal weight. Most of these associations were also stronger in women.”
Dr Rajeev Jayadevan, Convenor, Scientific Committee and former Chairman IMA Cochin, said: “The study reinforces the dietary advice given by nutritionists and doctors that reducing intake Refined carbohydrates and sugars will be helpful to maintain a healthy weight.
From India’s perspective, the amount of carbohydrates in the diet is unbalanced, he added. And with socioeconomic advancement, more refined foods are finding a place in our diets. One must also not forget the costs involved in following such a diet.”
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