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New research just published in the scientific journal BMJ, has found that replacing refined starches with whole grains, fruits and vegetables is a unique way for middle-aged and older people to lose weight effectively.

Ms. Anne Danahy, a nutrition expert in the US, said: When reaching middle age, most people, especially women, will have some degree of insulin resistance, which promotes fat storage and causes obesity. Losing weight becomes more difficult. Even without eating too many calories, a diet high in refined carbs and sugar can worsen insulin resistance and promote weight gain, according to medical website Medical News Today.

When reaching middle age, women, especially, are susceptible to fat storage and making weight loss more difficult

To solve this problem, scientists from Harvard University and famous American universities used data from 136,432 people from middle-aged to 65 years old, to test the effect of the type of starch consumed on the body. with weight gain over a 4-year period, followed for 24 years.

The researchers found that on average, participants gained 1.5 kg every 4 years, which translates to about 9 kg gain over 24 years.

Results found that increased intake of refined starches, sugars and starchy vegetables such as peas, corn and potatoes led to greater weight gain throughout middle age. Conversely, increasing fiber intake, from whole grains, fruits, and non-starchy vegetables like broccoli, carrots, and spinach, leads to the least weight gain.

Further analyzes found replacing refined carbs, starchy vegetables and sweets with whole grains, fruits and non-starchy vegetables led to less weight gain. In particular, this method is most effective in overweight people and women.

The researchers say their findings highlight the importance of carbohydrate quality and type in long-term weight control, especially in overweight people.

New discovery on how to eat to help middle-aged people lose weight effectively – Photo 2.

Experts advise middle-aged people to include whole grains and brown rice in their diet to reduce weight gain

Diet for middle age

Study author Dr. Walter Willett, MD, professor of nutrition at the Harvard T.H. Chan School of Public Health, advises middle-aged people to include the following in their diet:

Whole grains: Includes black rice, brown rice, rice without the bran layer removed, oats, black bread, noodles made from black flour.

Non-starchy vegetables: Includes artichokes, asparagus, bean sprouts, broccoli, cabbage, cauliflower, celery, cucumbers, eggplant, mushrooms, onions, bell peppers, lettuce, spinach, tomatoes , radish, squash…

Limit refined carbs: This includes white rice, white bread, regular pasta and foods made with white flour, including cookies, cakes, breakfast cereals and snacks.

Avoid starchy vegetables: Includes beans, pumpkin, corn, and potatoes.

Avoid sugar and sweets,

  according to Medical News Today.