You will often hear nutritionists and health care experts saying how important it is to eat plenty of fruits and vegetables if you want to be healthy and lose weight, but what are the best fruits and vegetables for weight loss?
Well, a recent study published in the journal PLOS Medicine, and undertaken by researchers at the Harvard T. H. Chan School of Public Health and Brigham & Women’s Hospital has discovered which are the best.
What did the research discover?
While consuming more fruit and vegetables each day was linked to weight loss, this fact was not true for all vegetables.
For example, starchy vegetables like corn, peas and potatoes were linked to weight gain.
Lead study author Monica L. Bertoia, PhD, MPH had this to say about the findings:
“Our findings support benefits of increased fruit and vegetable consumption for preventing long-term weight gain and provide further food-specific guidance for the prevention of obesity, a primary risk factor for type 2 diabetes, cardiovascular diseases, cancers, and many other health conditions.”
What research was undertaken?
For the study the researchers used data from previous studies; the Nurses’ Health Study, the Health Professionals Follow-up Study and the Nurses’ Health Study II.
These studies looked at self-reported weight changes of 133,468 US men and women who were followed for up to 24 years.
As well as lifestyle factors like smoking and their activity levels, the researchers looked at how an increased intake of fruit and vegetables lead to weight loss.
In particular they looked at the fibre content and glycemic load (GL) of the vegetables consumed.
What are the best fruits and vegetables for weight loss?
After looking through the studies the researchers found that the vegetables that had a high fibre and low glycemic load were the best for weight loss.
These include vegetables such as:
- Brussel sprouts
While those with a low fibre and high glycemic load, such as carrots and cabbage were less likely to cause weight loss.
While this research has shown that certain types of fruit and vegetables are good for weight loss.
If you currently eat a diet full of junk food and takeaways then simply increasing your intake of fruit and vegetables as a replacement will surely have a positive impact, both on your weight and your overall health.
Of course, what you eat is only part of the issue. For a healthy life, you should also look at a number of other aspects. For example, what you drink, stress levels and activity levels.