Energy balance
High intake of energy-dense foods (high fat and/or sugar) promotes weight gain through passive overconsumption of total energy, whereas high intake of dietary non-starch polysaccharides (fiber) is protective against obesity.
To prevent weight gain, prioritize foods with low energy density, such as vegetables, fruits, legumes, and whole grains (high in fiber/NSP). Be cautious with energy-dense foods, particularly those high in fat and/or sugar, as they promote passive overconsumption of calories. Do not rely on 'low-fat' labels, as these products may be high in sugar and energy-dense. Focus on the volume and fiber content of your food rather than just macronutrient ratios or eating frequency.
Protective factors against obesity were considered to be: ... a high intake of dietary non-starch polysaccharides (NSP)/fibre (convincing); Risk factors for obesity were considered to be ... a high intake of energy-dense, micronutrient-poor foods (convincing)
Why this rating
Rated 'convincing' by the authors based on a framework that prioritizes consistent randomized clinical trials and epidemiological data.
Source
Diet, nutrition and the prevention of excess weight gain and obesity
Swinburn Ba et al. · Public Health Nutrition · 2004
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