Middle aged weight gain may be stopped by making simple food swap

Maintaining a healthy weight can be more challenging as we age, but eliminating certain foods might make a difference.

As we get older, maintaining a healthy weight can become more challenging due to a slowing metabolism.

Even when people continue to follow the same healthy diet they normally do, this may not be enough as the years go on. This can be down to a number of reasons, including muscle loss, hormonal changes, less physical activity and more.

Even still, what we can eat will always help make a difference to our waistlines no matter what age. For those wanting to avoid a middle age spread, swapping carbohydrates for vegetables, could be the solution..

A team of US scientists previously found that a diet rich in refined carbs, starchy vegetables, and sugary beverages contributes to increased weight gain during midlife.

A study published by The British Medical Journal last year found that consuming more whole grains, fruits, and non-starchy vegetables is associated with less weight gain.

The findings indicate that the associations were more pronounced in women and individuals with excess body fat. Experts emphasise that their research underscores the "potential importance of carbohydrate sources for long-term weight management".

The connection between carbohydrate intake and weight gain is still debated, as previous weight loss advice often suggested completely cutting out this food group. However, there have been few studies assessing how changes in carbohydrate consumption over time relate to long-term weight changes.

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To investigate this, researchers analysed health data from 136,432 men and women aged 65 and younger.

The data was sourced from the Nurses’ Health Study (1986-2010), Nurses’ Health Study II (1991-2015), and the Health Professionals Follow-Up Study (1986-2014). Scientists reviewed the data at four-year intervals over a total follow-up period of 24 years.

At the start of the study, participants were free from conditions such as diabetes, cancer, cardiovascular disease, respiratory issues, neurodegenerative disorders, gastric problems, and chronic kidney disease.

Upon enrolment, they provided information about their medical history, lifestyle, and other health factors, which were updated every two to four years.

The results indicate that, on average, participants who consumed an additional 100g of starch daily gained 1.5kg every four years, while sugar contributed to a 0.9kg increase. This equated to an average weight gain of 8.8kg over 24 years.

Conversely, increasing fiber intake by 10g per day was linked to 0.8kg less weight gain.

Higher carbohydrate consumption from whole grains was associated with 0.4kg less weight gain per 100g/day increase, while fruit intake resulted in 1.6kg less weight gain per 100g/day increase. Non-starchy vegetables, such as broccoli, carrots, and spinach, were linked to a reduction of 3kg in weight gain for every 100g/day increase.

In contrast, higher intake of refined grains led to an additional 0.8kg weight gain per 100g/day, and starchy vegetables, including peas, corn, and potatoes, resulted in a 2.6kg increase in weight gain for the same amount.

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