The IAA One Minute Blog

Switching the types of carbs you eat may help prevent weight gain, a study finds.

Quality vs Quantity

Researchers in the United States analyzed more than two decades of data from almost 137,000 people and found less weight gain among those who ate more whole grains, fruit and non-starchy vegetables and fewer refined grains, starchy vegetables and sugary drinks.

The study shows it is the quality of carbohydrates in a person’s diet that is important, rather than the amount.

The study found less weight gain among people who avoided:

• Foods made from refined grains, especially white flour products
• Starchy vegetables
• Sugar sweetened beverages
• White rice

To take a closer look at carbohydrate quality on weight gain, the study examined participants enrolled in long-term studies.

The participants were, on average, in their 40s, 50s, or 60s. When they joined the research, they were free of chronic health conditions. Researchers followed them for at least two decades.

At the beginning and every two to four years, participants filled out questionnaires that asked about medical history, lifestyle, and other health-related factors. They were also asked every four years to fill out a form that assessed diet.

Overall, the average weight gain was 3.3 pounds every four years. Which over an average of 24 years amounted to 19.4 pounds.

The results showed that:

• A 3.5 ounce a day increase in starch—was also associated with a 3.3 pound weight gain every four years
• The same increase in sugar was also associated with a 1.9 pound weight gain over the same time period

In contrast:

• One third of an ounce per day of added fiber was linked to 1.7 pounds less weight gain over four years
• Replacing two servings of starchy vegetables with equal servings of whole grains daily meant 4.1 pounds less weight gain over four years
• Consuming whole fruits was associated with 4.4 pounds less weight gain over four years
• Switching to non-starchy vegetables was associated with four pounds less weight gain over four years

The study was published inn “BMJ.”

What are Carbohydrates?

Carbohydrates—fiber, starches and sugars—are essential food nutrients that your body turns into glucose to give you the energy to function.

Your digestive system breaks down carbs into glucose or blood sugar. Your bloodstream absorbs glucose and uses it as energy to fuel your body.

The amount of carbs you consume affects your blood sugar. Taking in a lot of carbs can raise blood sugar levels.

There is not a set amount of recommended daily carbs. Your age, gender, medical conditions, activity level, and weight loss goals, all affect the amount that is right for you.

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