October 2015 – Study highlights which fruits and vegetables can aid weight loss
We often hear talk of fruit and vegetables being good for us, to stay slim and healthy, but does it matter which we choose in terms of lower body weight?
A recent study study compared 70 fruit and vegetables in relation to body weight changes. The study was a huge observational study which followed the diets of 133,468 men and women for 24 years. It looked at their consumption of 70 unprocessed fruits and vegetables in relation to their body weight.
Study Results (summary):
* When the participants increased their intake of higher-fibre, non-starchy, lower-glycaemic vegetables, particularly cruciferous vegetables like broccoli, cauliflowers and Brussels sprouts, their weight went down: 0.25 lbs (0.11kg) of body weight per daily serving over 4 years.
* Whole fruits (not juices!), mainly berries, apples and pears, which are low-glycaemic, contributed to greater weight loss: 0.53 lbs (0.24kg) per daily serving over 4 years.
Limitations:
The study depended on self-reporting (of food intake and portion sizes, as well as weight reporting), which is known to be unreliable. Still, you could do worse than follow the highlighted recommendations.
Comment:
High-fibre, non-starchy, low-glycaemic vegetables are quite filling and you can eat bigger portions of these foods without feeling deprived. They are great a great choice if you enjoy eating until complete satiation.
Reference:
Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies, Bertoia et al., 2015. PLOS Medicine.