If you're trying to lose weight, you've probably read or heard about the importance of cutting down on carbs. However, no two carbohydrates are alike. Some carbohydrates give the body an infusion of energy and have no other redeeming properties. As noted in a recent study published in The BMJ, certain carbohydrates are very effective in helping people maintain or even lose weight. Here's a look at the research and its findings. Small changes in your diet can result in big weight gains…or losses The study aimed to investigate how changes in carbohydrate consumption affected participants' weight. This prospective cohort study assessed participants' weight fluctuations every four years, focusing on the effects of different levels of carbohydrate intake. A total of 136,432 people aged 65 and younger participated in the study. Both men and women with no history of cancer, diabetes, respiratory problems, cardiovascular problems or other serious medical conditions were included in this study. Carbohydrate quality, not quantity, may be most important Analyzing carbohydrate consumption over four years, scientists found that the average person gained 3.3 kilograms. Over a 24-year period, the average study participant gained 41.4 pounds. The authors of the study pointed out that the increase in glycemic index and glycemic load led to weight gain. For example, increasing one's consumption of added sugar or starch by 100 grams per day was associated with 1.9 pounds more weight gain over four years. Alternatively, a jump of 10 grams of fiber consumed per day was associated with 1.7 pounds less weight gain. Increasing the intake of carbohydrates obtained from whole grains by 100 grams resulted in a decrease in weight gain of almost half a kilogram. Increasing fruit consumption by 100 grams per day led to a 3.5 pound reduction in weight gain. Increasing the intake of starchy vegetables and refined grains led to an increase in weight gain of 5.7 pounds and 1.7 pounds, respectively. The most common starchy vegetables include potatoes, peas, sweet potatoes and corn. Alternatively, those who made a concerted effort to increase their consumption of non-starchy vegetables by 100 grams per day enjoyed a weight gain of 6.6 kilograms less. Of course, none of the participants were told to eat only organic food…but we would suggest that the chemicals in their food would increase their risk of weight gain. Tips for effective weight management It's time to realize that "carbs" is not a dirty word. Complex carbohydrates, including fruits, contain hundreds of compounds, such as phytochemicals and fiber, that greatly benefit the human body. Complex carbohydrates even have the potential to promote weight loss, especially when consumed after exercise. The above study clearly shows that the quality of carbohydrates is more important than the quantity consumed. Reduce your consumption of refined grains, starchy vegetables and sugary treats. Turn to non-starchy (organic) vegetables, fruits and whole grains ... if you're not allergic to them. Make a permanent change and you will see that this disciplined approach to eating makes it easier to keep your weight under control. Above all, choose organic foods over non-organic options. Mix in some healthy complex carbs, cut out those junk (highly processed) carbs and it won't take long to notice a difference in your waistline. As a final note, to maintain a healthy body weight, do not forget the importance of good sleep and regular physical activity.
Carbohydrates-can-help-in-control-of-the-body-of-the-body (NaturalHealth365)
Sources for this article include: BMJ.com everydayhealth.com
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