Weight Loss: Fruits, Vegetables To Keep Pounds Off

Starchy vegetables including potatoes peas and corn won't help you on your weight loss journey

A handful of blueberries a day was linked to almost a pound and a half of weight loss, and prunes, apples, pears and strawberries were also found to contribute to weight loss.

The diets of 130,000 Americans were considered, with each answering detailed questions every four years for 24 years. 

But a series of other advantages, the scientists say, might be a lot simpler: When people increase their intake of these fruits and vegetables, they generally eat meals that are even denser in fats and calorie percentage, such as gooey candies and fat meats.

Overall, the participants who increased their fruit and vegetable consumption over a four-year period tended to lose weight.

We're all aware we should be getting at least five portions of fruit and vegetables a day, but now it's been suggested that the ones we choose are just as vital. a new study has found some vegetables are much more fattening than others, with sweetcorn top of the list. "In this study, [we] investigate whether consumption of fruits and vegetable with a higher fiber content or lower glycemic load is more strongly associated with a healthy weight than consumption of fruits and vegetables with a lower fiber content or higher glycemic load".

"Fiber-rich foods, such as numerous ones evaluated in this study, help control hunger and keep blood sugar levels stable - two elements that can help facilitate weight loss and healthy weight maintenance", said Dana Angelo White, a clinical assistant professor of athletic training and sports medicine at Quinnipiac University in Hamden, Conn.

Increased intake of potatoes peas and corn are strongly linked with weight gain
Increased intake of potatoes peas and corn are strongly linked with weight gain

Not surprisingly, upping intake led to weight loss over time.

Cauliflower and soy-based products like tofu were also good for the waistline: Each additional serving of these foods was linked with about 2 lbs. (0.3 kg). In all these categories, members who increased the intake of total veggies and fruits over the years of research gained very little weight or no weight at all.

Although the study had certain limitations, the results showed the "benefits of increased fruit and vegetable consumption for preventing long-term weight gain, and provide further food-specific guidance for the prevention of obesity", the authors wrote.

What they discovered, after adjusting for changes in other lifestyle habits such as smoking and exercise: People who ate more fruits and several types of vegetables lost an average of half a pound over four years for each daily serving of fruit and a quarter of a pound for every serving of vegetables.

However, starchy vegetables, for example peas (1.13 lb; 95% CI 0.37 to 1.89 lb) and corn (2.04 lb; 95% CI 0.94 to 3.15 lb), were associated with weight gain. For one, the flavor is better: The Guardian cited that "there is a natural body clock to food that makes seasonal food taste better".