20 year study shows how to halt weight gain
Have you ever wondered which foods and beverages, when consumed on a regular basis, are most likely to pack on the kilos? A recent paper published in the New England Journal of Medicine sheds light on this very question.
The researchers looked at the relationship between the intake of 15 key food groups and long-term weight changes. They examined data from three large prospective studies that included over 120,000 non-obese American men and women. The changes in body weight were evaluated in 4-year intervals from 1986 to 2006. Wholegrain foods and refined grain foods were among the 15 key food groups that they examined.
In each 4-year period, participants gained an average of 1.51kg. Weight gain was most strongly associated with intakes of potato chips, potatoes, sugar-sweetened beverages, unprocessed meats, processed meats, and sweets /desserts. Having an increased intake of refined grain foods was also moderately associated with weight gain. However, the effect of refined grains foods in the diet was found to be much less than the impact of other food categories, such as potato crisps and sugar-sweetened beverages, listed above.
On the flipside, weight gain was halted with greater intakes of yoghurt, nuts, fruits, wholegrains and vegetables. Findings were similar in magnitude and direction across the three study populations for men and women.
The researchers concluded the strong link between weight gain with processed foods and refined grains might be because these foods are less satiating, which increases subsequent hunger signals and triggers the desire to eat more at the next meal.
They noted that some foods, including wholegrains, were associated with less weight gain, when intakes were actually increased. This is most probably because an increase in these nutrient dense foods means there is a decrease in the intake of other foods with higher kilojoule content. Also, wholegrain foods, fruits, vegetables and nuts have a higher fibre content and slower digestion rate – two factors which promote satiety (the state of being satisfactorily full).
This very large and well-conducted study provides further evidence to support the role of wholegrains in the prevention of unwanted weight. Most interestingly, when it comes to weight control, this study revealed elevated intakes of wholegrain foods has a larger protective effect than elevated intakes of vegetables.
The study participants had a very similar pattern of grain food intakes to Aussies, with approximately one-third from wholegrain foods and two-thirds from refined grain foods. A move to make at least half of the cereal foods that we eat wholegrain is likely to help combat excess weight in the Australian population.
Go Grains encourages all Aussies to enjoy 4 plus serves of grain foods each day, with at least half of those serves being from wholegrain foods.
Here are a few simple tips to help you swap those weight gaining foods with wholegrain foods, in your diet:
• Swap potato chips with plain popcorn or a wholemeal sandwich
• Include brown rice or wholemeal pasta instead of mashed potato with you main meal
• Choose wholegrain crackers over sweet biscuits.
References:
Changes in diet and lifestyle and long-term weight gain in women and men. Mozaffarian D, Hao T, Rimm ER, Willett WC, Hu FB. New England Journal of Medicine, 2011; 1364:2392-2404.
Showing posts with label refined carbohydrates. Show all posts
Showing posts with label refined carbohydrates. Show all posts
Monday, September 26, 2011
Saturday, May 1, 2010
Carbohydrates debunked
Refined carbohydrates - better than you think!
Mixed messages about carbohydrates and their effect on the body are common in the media, with research findings sometimes contributing to further confusion. Carbohydrate foods such as bread and rice have been staples from ancient times for many cultures, but today there are many misconceptions about how and when they should be eaten or even if they should be eliminated from the diet. Avoid eating carbohydrates after a certain time of the day as you won’t burn them off or opt for low glycaemic index (GI) carbohydrate choices - does this sound familiar, the dos and don’ts of eating? Carbohydrates are often linked to causes of obesity and other chronic illnesses, but are other underlying factors responsible?
Carbohydrates are an important source of energy for the body, particularly the brain, nervous system and red blood cells. They are found in many foods we eat in different forms ranging from those closest to their natural form (oats, rice, legumes), to those that have been processed to allow eating and digesting more readily (bread, pasta, breakfast cereals), to those that are considered more a ‘treat’ (sugars, sweet biscuits, soft drinks).
Carbohydrates should contribute approximately 45-65 percent of the energy in a healthy diet. Healthy carbohydrate options include grain-based foods like bread, breakfast cereals, rice, pasta, noodles and legumes, starchy vegetables, fruit and milk products. Cutting out these carbohydrate foods does not make good sense as they contribute important nutrients including protein, dietary fibre and essential vitamins and minerals such as iron, folate and thiamin. Wholegrain varieties also contain many components that can promote good health.
‘Not so healthy’ carbohydrate foods such as soft drinks, cordials, fruit juices, lollies, cakes, doughnuts, sweet biscuits and pizza add few if any nutrients to the diet and may be inappropriate sources of energy on a regular basis.
Carbohydrates and health
Carbohydrates have differing effects on blood glucose levels depending on the type and quantity eaten. The carbohydrates in foods with a high glycaemic index (GI) are digested rapidly whereas those in low GI foods are slowly digested. A low GI diet is generally encouraged but a healthy diet can include both high and low GI foods.
A small number research studies have shown an association between a high GI diet and increased risk of disease such as heart disease. On closer inspection the carbohydrate food sources in such studies are not always representative of healthy options but often include less healthy options such as sugar, honey, jam, pizza and cakes. These foods are often higher in saturated fat, with up to double the amount recommended by health authorities which could also attribute to health outcomes. Other factors which may influence study outcomes, but are not always accounted for, include body weight, smoking, exercise, alcohol consumption and stress management.
When considering the pros and cons of eating carbohydrates, nutrient content should be considered as well as the GI. Carbohydrates foods such as breads, cereals, rice, pasta and oats provide a range of important nutrients. Refined varieties are lower in nutrients than wholegrain varieties but can make a nutritionally important contribution to a healthy diet. Carbohydrate foods such as soft drinks, confectionary, cakes and sweet biscuits provide minimal nutrients and are not a suitable part of a healthy diet on a regular basis.
Australian dietary guidelines recommend 4+ serves a day of grain-based foods such as breads, breakfast cereals, rice, pasta and crispbreads, and it is good practice to make at least half of these wholegrain. Variety is important, so choose from all food groups daily, with less healthy ‘treats’ eaten only occasionally.
Mixed messages about carbohydrates and their effect on the body are common in the media, with research findings sometimes contributing to further confusion. Carbohydrate foods such as bread and rice have been staples from ancient times for many cultures, but today there are many misconceptions about how and when they should be eaten or even if they should be eliminated from the diet. Avoid eating carbohydrates after a certain time of the day as you won’t burn them off or opt for low glycaemic index (GI) carbohydrate choices - does this sound familiar, the dos and don’ts of eating? Carbohydrates are often linked to causes of obesity and other chronic illnesses, but are other underlying factors responsible?
Carbohydrates are an important source of energy for the body, particularly the brain, nervous system and red blood cells. They are found in many foods we eat in different forms ranging from those closest to their natural form (oats, rice, legumes), to those that have been processed to allow eating and digesting more readily (bread, pasta, breakfast cereals), to those that are considered more a ‘treat’ (sugars, sweet biscuits, soft drinks).
Carbohydrates should contribute approximately 45-65 percent of the energy in a healthy diet. Healthy carbohydrate options include grain-based foods like bread, breakfast cereals, rice, pasta, noodles and legumes, starchy vegetables, fruit and milk products. Cutting out these carbohydrate foods does not make good sense as they contribute important nutrients including protein, dietary fibre and essential vitamins and minerals such as iron, folate and thiamin. Wholegrain varieties also contain many components that can promote good health.
‘Not so healthy’ carbohydrate foods such as soft drinks, cordials, fruit juices, lollies, cakes, doughnuts, sweet biscuits and pizza add few if any nutrients to the diet and may be inappropriate sources of energy on a regular basis.
Carbohydrates and health
Carbohydrates have differing effects on blood glucose levels depending on the type and quantity eaten. The carbohydrates in foods with a high glycaemic index (GI) are digested rapidly whereas those in low GI foods are slowly digested. A low GI diet is generally encouraged but a healthy diet can include both high and low GI foods.
A small number research studies have shown an association between a high GI diet and increased risk of disease such as heart disease. On closer inspection the carbohydrate food sources in such studies are not always representative of healthy options but often include less healthy options such as sugar, honey, jam, pizza and cakes. These foods are often higher in saturated fat, with up to double the amount recommended by health authorities which could also attribute to health outcomes. Other factors which may influence study outcomes, but are not always accounted for, include body weight, smoking, exercise, alcohol consumption and stress management.
When considering the pros and cons of eating carbohydrates, nutrient content should be considered as well as the GI. Carbohydrates foods such as breads, cereals, rice, pasta and oats provide a range of important nutrients. Refined varieties are lower in nutrients than wholegrain varieties but can make a nutritionally important contribution to a healthy diet. Carbohydrate foods such as soft drinks, confectionary, cakes and sweet biscuits provide minimal nutrients and are not a suitable part of a healthy diet on a regular basis.
Australian dietary guidelines recommend 4+ serves a day of grain-based foods such as breads, breakfast cereals, rice, pasta and crispbreads, and it is good practice to make at least half of these wholegrain. Variety is important, so choose from all food groups daily, with less healthy ‘treats’ eaten only occasionally.
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