Managing Middle-Age Weight Gain Choosing the Right Carbs
Managing Middle-Age Weight Gain Choosing the Right Carbs
A Recipe for Success: High-Quality Carbs for Weight Control
When it comes to maintaining a healthy weight, the right choice of carbohydrates can make all the difference. According to new research, middle-aged individuals trying to manage their weight can benefit from a diet rich in whole grains, fruits, and non-starchy vegetables. These “high-quality” carbs, low in added sugar and packed with essential vitamins and minerals, can help curb weight gain and even reduce the risk of chronic diseases like diabetes, heart disease, and cancer.
The study, led by postdoctoral research fellow Yi Wan from the department of nutrition at Harvard’s T.H. Chan School of Public Health, analyzed data from three ongoing studies conducted between 1986 and 2015. The participants, over 136,000 men and women aged 65 or younger, were initially healthy and free from various illnesses.
By tracking their dietary habits and weight changes over time, the researchers discovered a clear association between carb quality and weight gain. Participants who consumed low-quality carbs, such as refined grains, sugary beverages, and starchy vegetables, experienced a greater increase in their weight. On the other hand, those who opted for high-quality carbs, like whole grains and non-starchy vegetables, managed to maintain a more stable weight.
The link between carb quality and weight gain held true for individuals of all weight categories, but it was particularly strong among middle-aged individuals struggling with excess weight. While the study does not establish causation, it highlights the importance of choosing the right carbohydrates for long-term weight management.
As we age, maintaining a healthy weight becomes increasingly challenging. Decreased muscle mass and a slower metabolism contribute to weight gain, making it crucial to take control of our diet. Foods rich in fiber and water, like non-starchy vegetables and fruits, help us feel full for longer, aiding portion control and preventing overeating. Additionally, fiber in the diet slows the transport of blood sugar, keeping it within a normal range.
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Connie Diekman, a food and nutrition consultant and former president of the Academy of Nutrition & Dietetics, suggests a balanced approach to weight control in midlife. While the current dietary guidelines recommend focusing on non-starchy vegetables, whole grains, and fruits, balance is key. Enjoying a meal that includes a baked potato, a spinach salad, fresh berries, and broiled salmon can be a perfectly healthful choice.
Making the shift from low-quality to high-quality carbs is not only beneficial for weight management but also for overall health. By embracing a diet rich in whole grains, fruits, and non-starchy vegetables, individuals can support their efforts to control body weight, reduce the risk of chronic diseases, and promote better well-being.
So, next time you reach for a snack or plan a meal, consider the recipe for success: add a generous portion of high-quality carbs, sprinkle in some fiber-rich options, and savor the journey towards a healthier weight and a brighter future.
Source:
Yi Wan, PhD, postdoctoral research fellow, department of nutrition, Harvard T.H. Chan School of Public Health, Boston; Connie Diekman, RD, MEd, food and nutrition consultant and former president, Academy of Nutrition & Dietetics; BMJ, Sept. 27, 2023, online
More information
For more information on food and weight control, please visit the Harvard School of Public Health’s website.
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