New Study Shows That Eating Certain Types Of Carbs Helps Prevent Weight Gain

Carbs commonly get a bad rap in the nutrition realm. But not all carbs are created equal (case in point: Eating broccoli is very different from eating potato chips). And the notion that eating carbs automatically leads to unwanted weight gain is just not accurate.

Instead, long-term studies show again and again that the quality and type of carb is what tips the scale the most (over the years) toward weight gain or loss. 

To see the impact of certain types of carbohydrate consumption on weight status in midlife, researchers followed 136,432 healthy people around the age of 50 (84% women) for 24 to 28 years. And about every four years, they collected data about the study participants' food consumption and weight. 

On average over the course of the study, people gained 3.3 pounds every four years. This isn't necessarily surprising since weight tends to increase with age2 thanks to hormonal shifts or changes in physical activity, sleep, and stress.

Researchers analyzed whether eating certain categories of carbs was associated with more or less weight gain than this average. Given the overall healthy status and age of the group of people in the study, weight gain is a risk for future health complications.

So in the context of this study, less weight gain is more desirable. And weight loss can actually be dangerous as you get older (that's why everyone in this study was younger than 65).

There was a strong correlation between eating more nonstarchy vegetables and less weight gain. Each 100 grams of daily nonstarchy vegetable intake was associated with 6.6 pounds of less weight gain every four years.

These nonstarchy veggies are known for being nutrient-dense—meaning they are loaded with nutrients and not a lot of calories. So adding more of these foods to your diet ups your intake of essential vitamins and minerals and adds bulk and volume to your plate without excess energy. 

Eating more fiber also helps prevent excess weight gain—although to a lesser extent. Each 10-gram increase in daily fiber intake was linked to 1.8 pounds less weight gain over four years. 

Results showed a strong connection between eating more added sugars, starchy foods, and starchy vegetables and greater weight gain over every four-year period (2, 3.3, and 5.7 pounds per daily 100-gram intake respectively). 

Overall the findings of this study align with current recommendations: Increase your vegetable and fiber intake (including through whole grains), and limit refined carbohydrates and foods full of added sugars (like soda).

On average, most Americans only eat about 16 grams of fiber daily although it's recommended that women get a minimum of 21 to 25 grams of fiber per day3 and men shoot for a minimum of 30 to 38 grams.

So increasing daily fiber count by at least 10 grams is a solid place to start. Incorporate high-fiber foods into each meal and snack. And consider adding a high-quality fiber supplement, like mindbodygreen's organic fiber+ with prebiotic support. This powdered supplement offers 6 grams of fiber per serving primarily from organic guar beans (which have been shown to help with satiety and maintaining a healthy weight).* 

There is one finding from this study we're concerned is being taken out of context, and that has to do with starchy vegetable intake. Researchers concluded that "Limiting added sugar, sugar-sweetened beverages, refined grains, and starchy vegetables in favor of whole grains, fruit, and nonstarchy vegetables may support efforts to control weight."

But not all starchy veggies should be demonized or even avoided.

Potatoes, peas, and corn are (at their core) nutritious foods. They all offer some fiber and micronutrients like potassium and carotenoids (like beta-carotene and lutein). And they can even be a source of resistant starch if you cook and then cool them before eating. 

The kicker here is how they're processed and consumed. And in this study, it was noted that the majority of this starchy veggie intake came from potatoes. 

Past research tells us that most potato consumption in the United States comes in the form of French fries, potato chips, or mashed potatoes4 (likely served with other high-calorie foods, like butter, cheese, or sour cream).