A study has found a daily serving of wholegrains - as well as several other foods - can help slow middle-aged spread.
Eating porridge in later life can help you avoid the dreaded middle-aged spread, according to a 2021 study. Researchers from Tufts University in Boston monitored 3,000 people in their mid-50s and found that those who ate three servings of wholegrains a day had waist sizes two inches less than those who didn't consume the same amount, as well as lower blood pressure and lower blood sugar levels.
The US researchers believe the wholegrains found in oats, as well as brown bread and brown rice, are the key to midlife weight loss.
“Our findings suggest that eating wholegrain foods as part of a healthy diet delivers health benefits beyond just helping us lose or maintain weight as we age,” says Nicola McKeown, one of the study's authors.
“In fact, the data suggests that people who eat more wholegrains are better able to maintain their blood sugar and blood pressure over time. Managing these risk factors as we age may help to protect against heart disease.”
Caleigh Sawicki of Tufts University says: “There are several reasons that wholegrains may work to help people maintain waist size and reduce increases in the other risk factors. The presence of dietary fibre in wholegrains can have a satiating effect, and the magnesium, potassium and antioxidants may contribute to lowering blood pressure.
“Soluble fibre in particular may have a beneficial effect on post-meal blood sugar spikes.”
The study’s authors also found that nuts, chicken, seafood and yoghurt are among the foods you should be eating to avoid putting on weight as you age.