Whole grains and fruits protect against weight gain in men.

Diets that include generous amounts of whole grains have been associated with a reduced risk of heart disease, stroke, type 2 diabetes, and some cancers. Whole grain fans will be happy to hear that whole grains can also protect against the seemingly inevitable weight gain that occurs with aging. A study, lasting 8 years, was conducted on more than 27,000 men aged 40-75 years. Periodically, the men were asked about their food choices and their weight. For every 40-gram (a little more than an ounce) a day increase in whole grains, men gained half a pound less than men who did not increase their intake of whole grains. If bran was added to their diet or included in fortified foods, weight gain was reduced even more. Fruit fiber also appeared to protect against weight gain. For every 20-gram (less than an ounce) increase in fruit fiber, the men gained 5 pounds less. Even something as simple as adding a single apple to their diets every day resulted in men gaining 1 1/2 pounds less over the 8-year study. So, eat more whole grain cereals, popcorn, brown rice, and fruits (instead of refined grains and greasy snacks) if you want to avoid gaining extra weight as you age.

Koh-Banerjee P, Franz M, Sampson L, et al. 2004. Changes in whole-grain, bran, and cereal fiber consumption in relation to 8-y weight gain among men. Am J Clin Nutr 80:1237-45.