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  • Fruits, vegetables and dietary fiber are associated with lower body weight

    Posted by .(JavaScript must be enabled to view this email address)
    Monday, June 05, 2006 3:33 am Email this article
    Fruits, vegetable and dietary fiber intake are associated with lower body weight, whereas fat and protein intake are associated with higher body weight over time according to a new study from the Cancer Research Center of Hawaii in Honolulu, Hawaii. Fat and protein and dietary fiber

    Fat and protein, higher body weight; fiber, lower body weight

    “On an individual level, fat and protein consumption predicted a higher BMI, and dietary fiber intake predicted a lower BMI,” the paper notes.


    Chicken, meat fish and vegetables

    Meat, poultry and fish, higher body weight; fruits and vegetables, lower body weight

    “Similarly, a higher consumption of meat, poultry, and fish was related to excess weight, whereas fruit and vegetable intake were inversely associated with excess weight.”



    Conclusion: Plant-based foods and dietary fiber may protect against obesity

    “In this large ethnically diverse population, plant-based foods and dietary fiber emerged as a potential protective factor against excess weight regardless of ethnicity,” they conclude.


    Study Details

    Subjects: 159,683 people over 25 years

    The study looked at “detailed diet history for 159,683 participants of 18 population-based epidemiological studies conducted in Hawaii over a 25-year period”.



    Comment: More fiber equals lower body weight

    Several studies have found that higher dietary fiber is associated with lower body weight.

    Comment: Lean people eat 50% more fiber

    One study found that lean people eat 50 percent more fiber than obese people.

    Comment: People consuming the most fiber gained 4-9 lbs less

    Another study found that people consuming the most fiber gained 4 to 9 pounds less than those consuming the least.

    Comment: Every 12 grams of fiber reduced weight gain by 7.7 lbs

    Yet another study found that for every 12 grams of dietary fiber consumed people gained 7.7 fewer pounds.

    The bottom line is eat lots of fiber-rich foods.


    Maskarinec G, Takata Y, Pagano I, Carlin L, Goodman M, Le Marchand L, Nomura A, Wilkens L, Kolonel L. Trends and dietary determinants of overweight and obesity in a multiethnic population. Obesity (Silver Spring). 2006 Apr, 14(4):717-26.


    G. Maskarinex
    Cancer Research Center of Hawaii
    1236 Lauhala Street
    Honolulu, HI 96813
    .(JavaScript must be enabled to view this email address)

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