(NaturalHealth365)  If you are trying to lose weight, you’ve likely read or heard about the importance of minimizing your consumption of carbohydrates.  However, no two carbohydrates are created equal.  Some carbohydrates provide the body with an infusion of energy and have no other redeeming qualities.

As detailed in a recent study published in The BMJ, certain carbohydrates are highly effective in helping people maintain or even reduce weight.  Here’s a look at the research and its findings.

Small changes in your diet can add up to big weight gains … or losses

The study aimed to investigate how changes in carbohydrate consumption influenced participants’ weight.  This prospective cohort study evaluated weight fluctuations in participants every four years, focusing on the effects of different levels of carbohydrate intake.

A total of 136,432 individuals, all aged 65 and younger, took part in the study.  Both men and women without a history of cancer, diabetes, respiratory issues, cardiovascular problems, or other severe health conditions were included in this research.

Carb quality, not quantity may matter the most

When analyzing the consumption of carbohydrates over four years, scientists determined that the average individual gained 3.3 pounds.  Across a period of 24 years, the average study participant gained 41.4 pounds.

The study’s authors highlighted that increasing one’s glycemic index and one’s glycemic load led to weight gain.  For example, increasing one’s consumption of added sugar or starch by 100 grams per day was linked to a greater weight gain of 1.9 pounds across the four years.  Alternatively, a spike of 10 grams of fiber consumed daily was linked to 1.7 fewer pounds of weight gain.

Increasing one’s intake of carbohydrates derived from whole grains by 100 grams resulted in a reduced weight gain of nearly a pound.  Increasing one’s consumption of fruit by 100 grams per day spurred a reduced weight gain of 3.5 pounds.

Increasing one’s intake of starchy veggies and refined grains led to a hike in weight gain by 5.7 pounds and 1.7 pounds, respectively.  The most common starchy vegetables include potatoes, peas, yams, and corn.

Alternatively, those who made a concerted effort to increase their consumption of non-starchy veggies by 100 grams per day enjoyed a weight gain of 6.6 fewer pounds.  Of course, none of the participants were told to eat only organic food … but, we would suggest that the chemicals in their food would increase the risk of weight gain.

Tips for effective weight management

It is time to recognize that “carbohydrate” is not a dirty word.  Complex carbohydrates, including fruits, contain hundreds of compounds, such as phytochemicals and fiber, that greatly benefit the human body.  Complex carbs even have the potential to stimulate weight loss, especially when consumed after exercising.

The study detailed above makes it clear that the quality of carbohydrates is more important than the amount consumed.  Minimize your consumption of refined grains, starchy vegetables, and sugar-laden treats.  Pivot toward non-starchy (organic) vegetables, fruits, and whole grains … if you’re not allergic to them.  Make a permanent change, and you’ll find this disciplined approach to eating makes it easier to keep your weight under control.

Above all, choose organic foods over non-organic options.  Mix in some healthy complex carbohydrates, eliminate those useless (highly processed) carbs, and it won’t take long to notice the difference in your waistline.  As a final note, for maintaining a healthy weight, don’t forget the importance of a good night’s sleep and regular physical activity.

Sources for this article include:

BMJ.com
Everydayhealth.com