News - Carbohydrates Key to Keeping Weight Off

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Carbohydrates Key to Keeping Weight Off

Mon Jun 3, 7:11 PM ET

By

HealthScoutNews Reporter

MONDAY, June 3 (HealthScoutNews) -- The Atkins Diet. The Carbohydrate

Addicts Diet. The Sugarbusters Diet.

Low-carbohydrate diets are all the rage among people trying to shed pounds.

However, new research says such diets aren't the solution to maintaining a

healthy body weight and practicing good nutrition.

The key is eating a tried-but-true diet loaded with fruits, vegetables and

whole grains such as wheat bread and brown rice, with smaller portions of

lean meats, poultry and fish, according to a new study by the U.S.

Department of Agriculture (news - web sites) (USDA).

In other words, a diet in which you get most of your calories from

carbohydrates.

The reasoning is rather simple, says Shanthy Bowman, study author and a USDA

nutritionist.

If you eat more calories than you burn, you gain weight. If you eat fewer

calories than you burn, you lose weight. To maintain your weight, keep

things in equilibrium.

In comparison to proteins or fats, carbohydrates tend to contain fewer

calories for the same volume of food. That means a person who has a diet

high in carbohydrates can eat more food than someone who eats mostly protein

and fats -- all the while taking in less calories, Bowman says.

The study appears in the June issue of the Journal of the American College

of Nutrition.

Researchers used data from the USDA's Continuing Survey of Food Intakes By

Individuals 1994-1996, which includes self-reported food consumption

information from 10,014 adults nationwide who weren't on diets. The people

were divided into four groups based on carbohydrate intake: those whose

diets contained less than 30 percent; 30 percent to 45 percent; 45 percent

to 55 percent; and more than 55 percent.

The researchers found the people in the highest group consumed, on average,

about 200 calories less per day while eating the same amount of food. The

high-carb group ate an average of 1,840 calories daily. The low-carb group

ate, on average, 2,031 calories daily, Bowman says.

The high-carb group also had the lowest body mass index (BMI), a ratio of

their weight to height.

Fifty-nine percent of women and 45 percent of men in the high-carb group had

a BMI of less than 25, considered a healthy weight. In the low-carb group,

45 percent of women and 35 percent of men had a BMI of less than 25.

Not only did they weigh less, their diets were more nutritious, Bowman says.

" The high carb group ate more fruit than the other groups, " Bowman adds.

" Their strategy was to choose foods high in water content and dietary fiber,

and also choose foods that are low in fat. That way they were able to eat

more food without sacrificing variety. "

Sheah Rarback, a spokeswoman for the American Dietetic Association, says

she's not surprised by the findings.

" If you're eating a diet that's high in carbs, there's the possibility for

eating a lot of fruits, vegetables and grains, " Rarback says.

So, how can you eat a diet that's high in carbs?

Rarback says a good rule of thumb is to eat at least five servings of fruits

and vegetables a day. When choosing grains, opt for whole grains such as

brown rice or wheat bread.

One thing to note: In all the groups in the study, the third biggest source

of daily caloric intake was beverages -- alcohol, soft drinks and sweetened

fruit drinks. In all the groups, about 10 percent to 14 percent of calories

came from beverages.

For people trying to slim down, Bowman recommends cutting back on these

high-calorie drinks.

What To Do

To read more about low-carb diets, and why doctors don't recommend them,

check out this article from Heartinfo.org. Or read the USDA's Dietary

Guidelines for Americans.

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