Carb Quality, Not Quantity, May Matter Most to Prevent Middle-Age Weight Gain

Carbs are frequently criticized when it comes to maintaining body weight. But according to a recent study, if this is your objective, you might only need to choose high-quality sources rather than eliminating them entirely from your diet.

Scientists looked at more than two decades' worth of data, including weight fluctuations and eating patterns from nearly 137,000 persons starting when they were, on average, 50 years old, for the study, which was published September 27, 2023 in BMJ. Over time, eating more starchy vegetables like potatoes, peas, and maize, refined carbohydrates like white bread, and sugary drinks like soda caused them to gain more weight. In contrast, when individuals ingested more whole grains, fruit, and nonstarchy vegetables over time, they saw slower weight gain.

"Where we're getting our calories from matters, in terms of our ability to avoid middle-age weight gain," says Brooke Aggarwal, EdD, an assistant professor of cardiology at Columbia University Irving Medical Center in current York City and an independent participant in the current study.

Dr. Aggarwal continues, "Replacing sugars and refined carbohydrates with fiber-rich foods like whole grains, fruits, and nonstarchy vegetables may help prevent middle-age weight gain."