Replacing low-quality carbohydrate foods with high-quality foods may support efforts to curb weight gain, a new study has found.
One example is limiting the intake of additives such as sugar and potatoes in the diet and replacing them with foods such as whole grains and fruit.
A prospective cohort study published in the BMJ (a peer-reviewed medical journal published by the British Medical Association) found an association between changes in carbohydrate intake and long-term weight change.
We also found that increases in glycemic index and glycemic load were positively correlated with weight gain among men and women. It showed that the simultaneous four-year change in body weight showed that the greatest weight gain was observed with carbohydrate intake from starchy vegetables, mainly potatoes.
The study, whose participants’ average age was around 50 years, concluded that people trying to control their weight should replace low-quality carbohydrate foods with high-quality carbohydrate-rich foods.
Examples: Added sugars, sugar-sweetened beverages, refined grains, and starchy vegetables (potatoes, corn, peas) are low-quality carbohydrates, but whole grains (millet, brown rice, quinoa), fruits, Non-starchy vegetables are low-quality carbohydrates. good quality carbohydrates.
The study, titled “Association between changes in carbohydrate intake and long-term weight change: A prospective cohort study,” looked at weight change over a four-year period.
“The findings highlight the potential importance of carbohydrate quality and source for long-term weight management, especially for overweight people,” the study says.
“Limiting added sugars, sugar-sweetened beverages, refined grains, and starchy vegetables, and prioritizing whole grains, fruits, and non-starchy vegetables may aid efforts to control weight.”
How was the study conducted and what did it find?
The study was conducted on 1,36,432 men and women aged below 65 years without co-morbidities such as diabetes, cancer, cardiovascular diseases, respiratory diseases, neurodegenerative diseases, gastric diseases and chronic kidney diseases.
A prospective cohort study that followed participants for 24 to 28 years found that participants gained an average of 1.5 kg every four years, reaching an average of 8.8 kg over 24 years.
The study also found that increases in glycemic index and glycemic load were positively correlated with weight gain among men and women. However, more than 80% of the participants in this study were women.
“For example, increasing starch or sugar by 100 grams per day was associated with 1.5 kg and 0.9 kg of weight gain, respectively, over four years, whereas increasing fiber by 10 grams per day reduced weight gain by 0.8 kg. did. “
The study found that “increased carbohydrate intake from whole grains, fruits, and non-starchy vegetables was inversely associated with weight gain, whereas increased intake from refined grains and starchy vegetables was associated with increased weight gain.” It was found that there is a positive correlation with
Substitution analysis showed that replacing refined grains, starchy vegetables, and sugary drinks with equal amounts of whole grains, fruits, and non-starchy vegetables reduced weight gain.
“The magnitude of these associations was stronger for overweight or obese participants compared to normal weight participants. Most of these associations were also stronger among women. ”
Dr. Rajeev Jayadevan, Chair of the Scientific Committee and Past President of IMA Cochin, said, “This study is important in that reducing intake of refined carbohydrates and sugar can help maintain a healthy weight. “It supports the dietary advice given by nutritionists and doctors.”
He further added, “From an Indian perspective, our diet contains a disproportionate amount of carbohydrates. And with socio-economic progress, more sophisticated foods are being incorporated into our diet. And let’s not forget the costs associated with such diets.”
