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Food Quality Vs. Counting Calories

Food quality as important as counting calories….

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According to new published research, all calories are not created equal and some foods are not as bad for weight management as many believed.

The findings are based on 24 years of diet information from 120,784 U.S. health professionals. At the outset, all were healthy and normal-weight, on average.

Over time, people’s weight crept up — as it tends to with age — but the odds differed depending on the typical quality of their protein and carbohydrates. That was the case even when the researchers accounted for other lifestyle factors, including overall calorie intake.

Men and women who ate lots of nuts, peanut butter, fish, yogurt and low-fat cheese tended to lose weight. Sugary drinks and refined or starchy carbohydrates — including white bread, potatoes and white rice — had the opposite effect.

In general, the researchers reported, adults gained more weight as the glycemic load in their diets rose. More specifically, every 50-unit increase in a person’s daily glycemic load — the equivalent of two bagels- was tied to an extra pound gained over 4 years. Certain foods — like eggs and cheese –were connected to weight gain only if people also boosted their intake of refined or starchy carbohydrates.

Red and processed meats, meanwhile, were also tied to weight gain.

Senior researcher Dariush Mozaffarian, MD, of Tufts University and the Harvard School of Public Health in Boston, stated that, "A lot of people still think you need to avoid fat to lose weight."

Now, Mozaffarian worries that "count calories" is the new "low fat." Putting calorie counts on menus, he said, could send consumers the wrong message: If that deli sandwich has a relatively low calorie count, people may assume it’s a good choice, even if it’s mainly processed meat and refined carbohydrates.

Practice Pearls:

  • Men and women who ate lots of nuts, peanut butter, fish, yogurt and low-fat cheese tended to lose weight.
  • Adults gained more weight as the glycemic load in their diets rose.
  • Red and processed meats, meanwhile, were tied to weight gain.
  • The equivalent of two bagels was tied to an extra pound gained over 4 years.

Smith JD et al. Am J Clin Nutr. 2015;doi:10.3945/​ajcn.114.100867