Grains and pulses and weight control¹

Components of grains and pulses may be useful in weight management, particularly in preventing an excessive intake of calories. The theory behind most weight management strategies is to achieve a balance between the calories consumed in foods and the calories expended in physical activity. Hence, weight loss is achieved by eating less calories and being more active. Studies have consistently shown that restricting the intake of calories is difficult to achieve in the long-term. Strategies which make it easier to eat less calories will therefore help to achieve long term weight control.

Several characteristics of grain-based foods and pulses may be useful in controlling the appetite and preventing over-consumption of calories.

• Dietary fibre slows the rate of carbohydrate digestion, reducing the insulin response and increasing appetite satisfaction. A cohort study has shown that subjects with a dietary fibre intake gre ater than 10.5 g/4184kJ a day were less likely to be overweight than those with an intake of less than 5.9 g/4184kJ a day².
• Grain-based foods and pulses with a low glycaemic index may be more filling and satisfying than foods with a high glycaemic index³.
• Grain-based foods and pulses are generally high in carbohydrate, high in dietary fibre and low in fat, which means a large amount of these foods can be consumed without consuming too many calories. Several studies suggest that it may be easier to maintain long term weight control on a low fat, high carobohydrate diet.

No studies have assessed the impact of grain and pulse consumption on body weight. However, the nutritional attributes of grains and pulses suggest that without further addition of fat and sugar, they are unlikely to contribute to weight gain and are useful foods for weight management.

References
¹. Franklin J, Caterson ID. Setting the record straight - the role of carbohydrates in weight control. A review commissioned by "Go Grains" in 1999. Copies of the review are available from BRI Australia.
². Ludwig DS, Pereira MA, Kroenke CH, Hilner JE, Van Horn L, Slattery ML, Jacobs DR Jr. Dietary fiber, weight gain, and cardiovascular disease risk factors in young adults. JAMA 1999 Oct 27;282(16):1539-46
³. Holt SH, Brand-Miller J. Increased insulin responses to ingested foods are associated with lessened satiety. Appetite 1995;24:43-54

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