Which fruits and vegetables are better for your waistline?

Fruits and vegetables are obviously a healthy choice when it comes to what to include in your meals, but studies are now showing that certain types of fruits and veggies can contribute to weight loss, while others can be detrimental.

Researchers from Harvard T. H. Chan School of Public Health and Brigham & Women’s Hospital in Boston, MA, hypothesized that certain fruits and vegetables may be more or less beneficial for maintaining or achieving a healthy weight.

They also proposed that eating high fiber, low glycemic fruits and vegetables would lead to healthier weights than eating low fiber, high glycemic fruits and vegetables.

More than 130,000 people participated in the study, which focused on risk factors for chronic diseases. The participants made self-reported weight changes and completed questionnaires at 4-year intervals for up to 24 years, between 1986 and 2010.

An array of fruits and vegetables were categorized according to their fiber content and glycemic index level. The researchers found that overall, eating an extra portion of fruit a day led to a weight loss of 0.24 kg, while eating an extra daily portion of vegetables brought a weight loss of 0.11 kg.

The combination of high fiber and low glycemic index in vegetables lead to greater weight loss. Vegetable like broccoli, cauliflower and Brussels sprouts are examples of these. Fruits like berries, apples and pears caused even greater weight loss.

Low fiber, high glycemic index or starchy vegetables contributed to weight gain. Corn, potatoes, peas, carrots and cabbage are examples of these. Of course, these vegetables can be good sources of nutrients

An extra one to two portions a day of both fruits and vegetables could make a significant difference in a long-term, steady weight loss plan.

Sources:

Fruits and vegetables that can aid weight loss revealed – Medical News Today. (n.d.). Retrieved from http://www.medicalnewstoday.com/articles/299982.php

Some Fruits & Vegetables Are Better For Your Waistline. (n.d.). Retrieved from http://www.livescience.com/52268-fruits-vegetables-weight-loss.html