If you’re wanting to ditch the excess kilos, you may be contemplating a low-carb diet or cutting the food group out for good.
However, new research has shown that a diet that includes carbs – those that are unrefined and high in fibre – can actually help you lose weight.
A secondary analysis of research from the University of Wollongong found that grain quality is key, with whole grain, high-fibre foods being linked with lower weight.
New research has found that whole grain, high fibre foods are inked with lower weight (stock image)
The opposite is true for refined grains such as white bread, white pasta, pastries and white rice.
A follow up study of a larger clinical trial of 377 adults investigated how participants’ choice of grain foods impacted on their body weight.
For every additional serve of wholegrain, high fibre food (such as a slice of bread or half a cup of cooked brown rice) there was a 0.36 kg/m2 lower Body Mass Index (BMI), as well as reduced body weight and waist circumference.
Accredited practising dietitian Monika Lobejko (pictured) said despite the results showing that whole grain foods have benefits for body weight, refined grain foods remain more popular
‘Making simple swaps like whole grain bread and brown rice, instead of refined, white options can lead to big health wins,’ said Ms Lobejko (stock image)
Yet eating more refined, low fibre grain foods was linked with higher body weight.
Lead researcher and accredited practising dietitian Monika Lobejko said that although the results show that consumption of whole grain foods have benefits for body weight, refined grain foods remain more popular in Australia, eaten at a ratio of 2:1 in this study.
‘Rather than cutting grains, making simple swaps like whole grain bread and brown rice, instead of refined, white options can lead to big health wins,’ she said.
‘The benefits of whole grain on weight may come down to their lower Glycaemic Index, and being higher in fibre, vitamins, minerals, and protective phytochemicals.
Chief Investigator Professor Eleanor Beck said this new evidence showed that wholegrain foods were essential for people to maintain a healthy weight.
Refined grains such as white bread, white pasta, pastries and white rice are not as healthy (stock image)
‘This is important research, and just another piece of the puzzle that shows healthy eating is all about choosing good quality whole foods.’
Dietitian Lyndi Cohen said eating a well-balanced diet with slow-burning carbs would also support your energy levels and exercise regime.
‘Not only that you have more energy throughout the day, your gut functions well. You have the energy you need to concentrate better and won’t feel lethargic during the day,’ she said.