Replace Refined Carbs for Fruit to Help Reduce Risk of Weight Gain

According to a large study, increased consumption of carbohydrates derived from sugary drinks, starchy vegetables, and refined grains is associated with weight gain in midlife, while increased consumption of carbohydrates and fiber derived from non-starchy vegetables, fruits, and whole grains is associated with weight gain. Less weight gain.
The majority of these associations were more pronounced in individuals with higher body weight, underscoring the importance of carbohydrate source and quality for long-term weight management.
The effect of carbohydrates on overweight and obesity remains controversial, and limited research has examined the relationship between changes in carbohydrate consumption over time and long-term body weight changes.
To look at this further, these associations were examined at 4-year intervals, over a total follow-up of 24 years.
Outcomes were determined from data on 136,432 women and men aged 65 years or younger who participated in the Health Professionals Follow-up Study, the Nurses' Health Study 1 and 2.
At enrollment, all individuals were free of disorders such as chronic kidney disease, stomach problems, neurodegenerative disorders, respiratory disease, cardiovascular disease, cancer, and diabetes.
Questionnaires about lifestyle, medical history, personal characteristics, and other health-related factors were completed at the beginning of the study and every two to four years thereafter.
The results showed that individuals gained 1.5 kg every 4 years on average, which amounted to 8.8 kg over 24 years on average.
Among women and men, increases in the glycemic index and glycemic load, measuring the effects of different foods on blood sugar levels, were positively associated with weight gain.
For example, a 100g per day increase in added sugar or starch was associated with a 0.9kg and 1.5kg weight gain over 4 years, while a 10g per day increase in fiber was associated with a smaller 0.8kg weight gain over 4 years. . Years.
Increased carbohydrate consumption from fruits, whole grains, and non-starchy vegetables, including spinach, carrots, and broccoli, was associated with reduced weight gain.
On the other hand, increased consumption of refined grains and starchy vegetables, including potatoes, corn and peas, has been associated with weight gain.
Additional analyzes revealed that replacing carbohydrates derived from sugar-sweetened beverages, starchy vegetables, and refined grains with equivalent amounts of carbohydrates from non-starchy vegetables, fruits, and whole grains was associated with less weight gain.
The associations were more pronounced in individuals with overweight compared to individuals with normal weight. The majority of these associations were also more pronounced in women.
This was an observational study, so the cause cannot be determined, and there were some limitations, which included estimates of participants' carbohydrate intake, as well as weight results, and potential errors in measuring diet.
However, this was a large study making use of repeated nutritional assessments and validated questionnaires over an extended follow-up period spanning a significant period of midlife overweight.