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Whole Plant Foods in Body Weight and Composition Regulation

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Dietary Patterns and Whole Plant Foods in Aging and Disease

Part of the book series: Nutrition and Health ((NH))

Abstract

Foods commonly associated with weight gain are the high intake of French fries, sugar-sweetened beverages, and red and processed meats, and the foods that tend to be inversely associated with weight gain are non-starchy vegetables, high fiber and flavonoid rich fruits, whole grains, nuts, and plain yogurt. Healthy lower energy dense dietary patterns rich in whole or minimally processed plant foods (whole plant foods) tend to be associated with a lower risk of weight gain and obesity compared to the more common Western diets high in processed foods. Prospective cohort studies show >3 daily whole-grain servings (especially with total cereal fiber at approximately 10 g/day), can reduce body weight and waist size compared to < one half serving/day. Randomized control trials (RCTs) indicate that whole-grains are more effective in reducing body fat and waist size than body weight or BMI. For fruit and vegetables, cohort studies find an association with a lower risk of weight, waist size or body fat gain and obesity, especially for healthier varieties. However, higher energy dense, lower fiber fruit and vegetables may promote weight gain. RCTs indicate that lower energy dense, higher fiber and flavonoid rich fruits and vegetables can support lower risk of weight gain or modest weight loss and promote additional weight loss in a hypocaloric diet or help to support weight maintenance after weight loss. RCTs show that the daily consumption of dietary pluses and nuts do not promote weight gain, and may support modest weight loss. Nuts consumed as a snack or legumes as a meal protein source in weight loss diets do not tend to interfere with weight loss or weight maintenance after weight loss.

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    Mark L. Dreher (Chief Science Officer)

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Appendix A: Estimated range of energy, fiber, nutrients and phytochemicals composition of whole plant foods/100 g edible portiona, b

Appendix A: Estimated range of energy, fiber, nutrients and phytochemicals composition of whole plant foods/100 g edible portiona, b

Components

Whole-grains

Fresh fruit

Dried fruit

Vegetables

Legumes

Nuts/seeds

Nutrients/phytochemicals

Wheat, oats, brown rice, whole grain bread, cereal, pasta, rolls, and crackers

Apples, pears, bananas, grapes, oranges, blueberries, strawberries, and avocados

Dates, dried figs, apricots, cranberries, raisins, and prunes

Potatoes, spinach, carrots, peppers, lettuce, green beans, cabbage, onions, cucumber, cauliflower, mushrooms, and broccoli

Lentils, chickpeas, split peas, black beans, pinto beans, and soy beans

Almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, walnuts, peanuts, sunflower seeds, and flaxseed

Energy (kcals)

110–350

30–170

240–310

10–115

85–170

520–700

Protein (g)

2.5–16

0.5–2.0

0.1–3.4

0.2–5.0

5.0–17

7.8–24

Available Carbohydrate (g)

23–77

1.0–25

64–82

0.2–25

10–27

12–33

Fiber (g)

3.5–18

2.0–7.0

5.7–10

1.2–9.5

5.0–11

3.0–27

Total fat (g)

0.9–6.5

0.0–15

0.4–1.4

0.2–1.5

0.2–9.0

46–76

SFAa (g)

0.2–1.0

0.0–2.1

0.0

0.0–0.1

0.1–1.3

4.0–12

MUFAa (g)

0.2–2.0

0.0–9.8

0.0–0.2

0.1–1.0

0.1–2.0

9.0–60

PUFAa (g)

0.3–2.5

0.0–1.8

0.0–0.7

0.0.0.4

0.1–5.0

1.5–47

Folate (ug)

4.0–44

<5.0–61

2–20

8.0–160

50–210

10–230

Tocopherols (mg)

0.1–3.0

0.1–1.0

0.1–4.5

0.0–1.7

0.0–1.0

1.0–35

Potassium (mg)

40–720

60–500

40–1160

100–680

200–520

360–1050

Calcium (mg)

7.0–50

3.0–25

10–160

5.0–200

20–100

20–265

Magnesium (mg)

40–160

3.0–30

5.0–70

3.0–80

40–90

120–400

Phytosterols (mg)

30–90

1.0–83

–

1.0–54

110–120

70–215

Polyphenols (mg)

70–100

50–800

–

24–1250

120–6500

130–1820

Carotenoids (ug)

–

25–6600

0.6–2160

10–20,000

50–600

0.0–1200

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  9. aSFA (saturated fat), MUFA (monounsaturated fat) and PUFA (polyunsaturated fat)
  10. bU.S. Department of Agriculture, Agriculture Research Service, Nutrient Data Laboratory. 2014. USDA National Nutrient Database for Standard Reference, Release 27. http://www.ars.usda.gov/nutrientdata. Accessed 17 Feb 2015

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Dreher, M.L. (2018). Whole Plant Foods in Body Weight and Composition Regulation. In: Dietary Patterns and Whole Plant Foods in Aging and Disease. Nutrition and Health. Humana Press, Cham. https://doi.org/10.1007/978-3-319-59180-3_8

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  • DOI: https://doi.org/10.1007/978-3-319-59180-3_8

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