Go For the Grains to Control Weight

Source: Tufts University
December 12, 2003

Grain-based foods, like bread, rice, and pasta, have been taking a beating in the war on weight recently, with many popular low carbohydrate diets calling for strict limitations of these foods. Despite the current popularity of "low-carb" fad diets, nutrition experts have long said that not all carbohydrates are "bad." In fact, those made from whole grains, such as whole-wheat bread and brown rice, are not only healthful (thanks to their fiber and nutrient content), but they may be good for your waistline, too. Now there's more evidence to that end, with a new study finding that diets high in whole grains are linked to lessened weight gain. The results are published in the American Journal of Clinical Nutrition.

Data obtained from the Nurses' Health Study

Researchers used data from the Nurses' Health Study to examine the association between whole grain intake and weight gain over time. They studied more than 74,000 female nurses who were between the ages of 38 and 63 and were free from cardiovascular disease, cancer, and diabetes when the study began in 1984. The researchers followed the nurses from 1984 to 1996, assessing their dietary intakes and their changes in weight along the way.

Whole grain intake linked to lessened weight gain

In general, the women who consumed more whole grains weighed less than did the women who consumed fewer whole grains. Over the 12 years of study, women with the greatest increase in dietary fiber intake also gained less weight, compared with those with the smallest increase. Women who increased their intake most had a 49% lower risk of weight gain compared with those who consumed the lowest levels.

And while whole-grain intake was associated with less weight gain, intake of refined grains (found in white bread, white rice, cookies, cakes, and pies) was associated with greater weight gain throughout the years.

How do whole grains work?

The results of this study don't explain the possible reasons why diets rich in whole grains were associated with less weight gain. The researchers speculate that maybe whole grains affect weight control by "promoting satiety," or by influencing the body's use of insulin, thereby affecting the storage of fat.

Further research is necessary to corroborate the results of this observational study. But, in the meantime, nutritionists continue to recommend including a variety of high-fiber, whole-grain foods in your diet, whether you're trying to control weight or not. And, if you are, adding some regular exercise is a must, as well.

Source

• Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. S. Liu, WC. Willett, JE. Manson,  et al., Am J Clin Nutr, 2003, vol. 78, pp. 920--927

Related Links
Eat More Fiber for Your Heart's Health
What to Do About Excess Weight
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