Want to avoid weight gain in midlife? A new Harvard University-led study suggests you should avoid low-quality carbohydrates and starchy vegetables such as peas, corn, and potatoes.
The study was published online on September 27, 2023, BMJevaluated weight change in 136,432 adults aged 65 years and younger (mean age 50 years, 83.5% women) who were followed for up to 28 years. Participants gained an average of more than 3 pounds every four years, and the quality of carbohydrates they consumed appears to play a role in weight management. Increasing 3.5 ounces of low-quality carbohydrates daily, such as sugary drinks, refined grains, and starchy vegetables, led to weight gain of up to 3 pounds over four years. However, increasing the amount of fiber in a participant’s daily diet by just one-third of an ounce reduced her weight gain by 1.7 pounds over four years. This association was particularly strong for women and people with excess weight.
While eating too much sugar is unhealthy, refined carbohydrates such as white pasta, white bread, white rice and potato chips are more problematic and further contribute to weight gain in midlife, the study authors said.
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