Why eating more fruits, veggies and whole grains can cut your weight gain over time
It’s hard to believe it was 50 years ago when the classic Woody Allen film “Sleeper” hit the screens. In the film, Woody wakes up 200 years in the future and asks for wheat germ for breakfast.
The doctors laugh and say he is from the past when people thought junk food was bad for you. A recent article in the British Medical Journal reported on the diets and health of a large sample of adults and we can say with certainty that Woody’s fantasy future doctors were wrong. Wheat germ and other fibrous plant foods are the way to go.
The study included data collected over two decades. The 137,000 participants were male and female. The main outcome measure for this study was weight. On average, participants gained 3.5 pounds every four years. After 24 years, the average weight gain was 20 pounds. But this weight gain was influenced by what type of carbohydrates subjects ate.
The following findings are more confirmation than surprise: Increased intake of whole grains, fiber, fruits, and non-starchy vegetables was associated with less weight gain. Increased intake of refined grains, starchy vegetables and sugar-sweetened beverages was associated with more weight gain.
In a substitution analysis, increasing one serving per day of whole grains, fruit and non-starchy vegetables while decreasing an equal serving of starchy vegetables, fried potatoes or sugar-sweetened beverages was associated with less weight gain. These findings were stronger in women and people with a higher body-mass index. Small changes can make a difference.
While weight was the study measured, it’s really about vitality and health. Eating more whole grains, vegetables and fruits provides an abundance of phytonutrients, vitamins and minerals that promote health and decrease risk of chronic disease.
Making the change to more whole grains and increased fiber might initially mean more label reading. Since I like to try new foods, you’ll see me proudly reading labels. I want to know what I’m eating and eat what nourishes my body.
Sheah Rarback MS, RDN is a registered and licensed dietitian nutritionist in private practice in Miami.
