The Obesity-Fighting Power of Different Foods

According to the World Health Organization (WHO), obesity affects nearly 1 billion people worldwide, causing 2.8 million deaths annually. Excess weight is a major predictor in the development of various dangerous chronic diseases, including type 2 diabetes and cardiovascular diseases. Obesity is also a primary risk factor for several types of cancer. Given that the percentage of overweight individuals worldwide is on the rise, it is crucial to have weight management strategies based on a scientific understanding of different foods’ impact.

In a recent review, researchers from Norway and Italy analyzed data from over 166,000 participants to determine which food groups help prevent weight gain.

Foods That Promote Weight Loss

The analysis confirmed that natural, unprocessed or minimally processed plant-based foods help maintain a healthy weight. However, there are some variations.

Whole grains: Every 30g/day reduces the risk of obesity by 7%, even after increasing the serving threefold.
Nuts also reduce the risk, but only with moderate consumption (around 10g per day).
Legumes, particularly beans and lentils, were associated with lower obesity rates.
Fruits do not increase the risk of weight gain when their consumption is increased.
Vegetables: 250-400g/day help control weight, but increasing the volume did not add significant benefits.

Plant-based foods share some common features. Most of them contain a large amount of fiber, which increases satiety. This helps control appetite and reduces overall calorie consumption. Moreover, the value of such calories for the body is very high.

Foods Linked to Weight Gain

Not all food groups were equally beneficial. The analysis identified two main culprits associated with an increased risk of obesity: red meat and sugary beverages.

Sugary drinks: Very calorie-dense with minimal nutritional value and most strongly linked to obesity risk.
Red meat: Contains a high proportion of saturated fats, which contribute to weight gain.
Refined grains: Unlike whole grains, refined grains increase the likelihood of obesity, with the risk directly proportional to the serving size.
Processed meats (sausages, ham, etc.) showed a probable but minor link to weight gain.

Weight Loss or Weight Gain: Mixed Results

For the first time, researchers have systematized an enormous amount of data to provide a comprehensive understanding of how different food groups impact the risk of obesity and related problems. Certain dietary recommendations can be confusing due to discrepancies in individual studies.

While the conclusions regarding the role of plant-based foods, red meat, and sugary drinks in weight control were quite clear, the impact of other food groups requires further investigation. Specifically, some food groups showed conflicting results in their influence on weight. Dairy products, for instance, showed both positive and negative associations, depending on the study.

According to researchers, future studies should focus on the effects of fish, eggs, white meat, and added sugar, as the review revealed insufficient data on these food groups.

In your weight loss journey, it is essential to remember the special needs of the female body. This is the focus of courses by Natalia Silina, founder of the Women’s Health School and a gynecologist-endocrinologist: Growing Together – A Girl Becomes a Woman, All About You. What It’s Like to Be a Woman, and All about you 35+.

And let’s not forget the importance of regular health check-ups, as prevention is easier than treatment. At the “Lior” Medical Center, you will receive help with both prevention and resolving existing issues. You can schedule an examination by calling +380 73 200 6198 or via Telegram at the same number.