How To Stop Midlife Weight Gain With A Simple Food Swap

Carb sources matter

The study is based on data from more than 136,000 nurses and health professionals who were 65 years old or younger, 

and regularly shared their medical history and eating habits in a series of surveys starting in the 1970s and ‘80s. They were followed for at least 24 years.

Added sugar and sugar sweetened beverages, such as soda.

Refined grains, including white flour, white bread and white rice.

Starchy vegetables, which are “mostly potatoes. That’s the biggest villain.

That includes fried, baked, boiled or mashed potatoes. Sweet potatoes, yams, peas and corn are also in this category.

Non-starchy vegetables, including tomatoes, greens, carrots, broccoli and cabbage.

Whole grains, such as whole-wheat flour, oatmeal and brown rice. Fruits.

Weight creep is real

The participants gained an average of more than 3 pounds every four years. Over 24 years, that added up to an almost 20-pound gain, on average.

The participants updated their information every two to four years, so the researchers looked at how self-reported changes in their diet over time affected their weight.

The study found increasing starch or sugar by 3.5 ounces a day was associated with gaining 3 pounds and 2 pounds more, respectively, than the average over four years.

But people who increased their intake of whole grains, fruits or non-starchy vegetables by 3.5 ounces a day saw a smaller weight creep over that time, gaining about 1 pound, 3 pounds and 6 pounds less, respectively, than the average.

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