Many people believe “cutting carbs” is the way to control weight. A new study adds to the evidence that the right kind of carbohydrates (namely fruits, vegetables, whole grains, and legumes) are a healthy choice.
The study compared typical dietary intake to weight changes for over 136,000 U.S. men and women who were less than 65 years of age and free from chronic disease when data collection began. Information was gathered for 24 years. On average, participants gained one-and-a half kilograms (about three pounds) every four years. Intake of refined grains, added sugars, and starchy vegetables was associated with higher weight gain, whereas intake of fiber-rich foods like whole grains, fruit, and non-starchy vegetables was associated with lower weight gain, especially in women and participants who had overweight or obesity.
The authors concluded that replacing refined grains, starchy vegetables, and sugar-sweetened beverages and other sources of added sugars with whole grains, fruit, and non-starchy vegetables may support efforts to avoid weight gain with advancing years.