Obesity is one of the main causes of mortality in the world. Not in vain, the World Health Organization (WHO) estimates that by 2035 one in four inhabitants of the planet will suffer from obesity. Furthermore, in Spain 38% of adults are overweight. Taking these data into account, many people consider losing weight in order to improve their quality of life and increase their longevity. Maintaining a diet rich in fruits and vegetables and low in carbohydrates seems to be one of the keys. However, did you know that avoiding some types of carbohydrates can help you lose weight, especially in people over 50? A recent study published in The BMJ carried out by experts at Harvard University analyzes how carbohydrates influence body weight in the long term. To carry it out, they analyzed more than 130,000 people and measured changes in their weight over more than twenty years.
This research concluded that an increase in carbohydrate intake from whole grains was associated with less weight gain (0.4 kg less weight gain per 100 g/day). For its part, increasing the consumption of carbohydrates from refined grains resulted in greater weight (0.8 kg more weight gain for every 100 g/day increase). The study reveals that if refined grains, starchy vegetables – for example, potatoes, corn or peas – and sugary drinks are replaced with whole grains and non-starchy fruits and vegetables, weight gain will be less in people over 50 years old. Of course, the researchers highlight that these weight and eating relationships occurred more notably in the people who participated who were overweight compared to those who had a normative weight.
This study highlights the importance that carbohydrates have on our body weight and, consequently, on our long-term health. Limiting the consumption of ultra-processed foods such as refined cereals or sugary drinks will help us control weight and have a better quality of life. In addition, you should not forget about nutrition to do physical activity daily and sleep eight hours a day with quality sleep.
