We are what we eat. If we eat too much, then we also gain weight big-time. If we eat in moderation, it follows that our weight would be just right.
A simple adjustment of a person’s protein and carbohydrate consumption determines your body weight, a new study discovered, which was published in the American Journal of Clinical Nutrition.
Researchers from Tufts University in Massachusetts examined three long-term studies, conducted within a 16 year period, on the diet and weight of 120,000 American adults.
Those whose diets consist mostly of high glycemic load (GL), full of refined grains, sugars and starches, are more weighty.
The authors used this as a standard to look at the link between GL, long-term weight and protein-rich foods intake.
One of the authors, a visiting scholar at the Friedman School and a research fellow at the Harvard T.H. Chan School of Public Health, Jessica Smith, Phd, and her research team looked at which protein foods affected weight.
Their Significant findings include:
- Weight gain is strongly associated with an increase in ingestion of red and processed meat.
- Weight loss is strongly associated with an increase intake of seafood, yoghurt, skinless chicken, and nuts
- There is no significant relation to either weight gain or loss with an increase intake of other dairy products, like full-fat cheese, whole milk, and low-fat milk.
Separate studies have also concluded an inverse association with full fat dairy and obesity risk.
However, the researchers were able to determine a symbiotic relationship between different food groups.
Increasing GL along with proteins is linked with weight-gain, as red meat, enhanced the effect of weight-gain.
But decreasing GL while increasing meat consumption, like steak with vegetables instead of with white bread, for instance, dispelled the effect, up to some extent.
While eating eggs and full-fat dairy products have little bearing on long-term weight, but when people ingest more of these foods while eating less high GI foods, they lose weight.
Dariush Mozaffarian, MD, Dr.P.H., senior author and Dean of the Friedman School said,”Some foods help prevent weight gain, others make it worse.”
Australian accredited practicing dietitian Melanie McGrice is in agreement.
“I hope this study encourages people to focus more on eating a nutritious diet than just filling up on nutrient-poor, highly processed ‘diet products’.”