Research Reaffirms Role of Complex Carbohydrates in Weight Loss As “Low-Carb” Craze Fades.

WASHINGTON--Experts at the American Institute for Cancer Research are reminding people of one piece of common sense that seems to have grown less common during the recent “low-carb” craze: Vegetables, fruits, whole grains and beans are a major ingredient in any weight loss strategy.

“People used to assume that to lose weight, you learn to eat a little more plant foods and a little less fatty foods. The focus on short-term diets seems to have obscured this long-term strategy, but two reviews of research on weight loss have recently emerged to remind us of what used to be obvious,” says AICR’s Director of Nutrition Education Melanie Polk, R.D.

According to these two timely studies, “energy density” is the key concept to understanding the efficacy of plant foods in regard to weight loss. Most plant foods are high in water and fiber, but comparatively low in energy—or calories. Thus they create a feeling of fullness without delivering the hefty load of calories delivered by foods higher in fat.

Because of their low energy density, substituting vegetables, fruits, whole grains and beans for fatty foods with high energy density will help in weight management. Along with eating smaller portion sizes and increasing physical activity, this strategy should lead to gradual and sustainable weight loss,” Polk says.