According to a long term study by researchers at Harvard, eating specific vegetables and fruits have better results in weight loss compared to adding just any fruit or vegetables to your meal. When it comes to weight loss, not all vegetables and fruits are created equal.
As reported in LA Times, starchy vegetables such as peas, corn and potatoes seem to cause weight gain. Consuming starchy vegetables over time will not keep the pounds from adding up. However, soybeans and tofu seem to be the exception. Although both contain some starch, participants in the study were found not gaining weight. Eating non-starchy vegetables like cauliflower, broccoli, cabbage and fruits like apples, pears and berries have shown better results in reducing weight over long term use.
The study's findings were published in September 22 issue of PLOS Medicine and are aligned with other current research studies in the field of dietary science. The researchers examined health data from more than 133,000 men and women in the United States over a 24 year time period. After controlling lifestyle factors like physical activities and smoking, the researchers found that weight gain was reduced significantly when people eat more fruits and non-starchy vegetables.
The researchers asked the participants every two years on how often they eat 131 different food that includes a wide range of fruits and vegetables. Unlike other survey conducted, researchers on this study are very specific on the participants' food intake. Their aim is to detect changes in fruit and vegetable consumption.
Researchers have categorized fruits and vegetables according to their fiber content and the natural sugars they contain. They also categorized the fruits according to family of citrus, melons and berries. Vegetables on the other hand were divided among cruciferous, green leafy and legumes.
According to Erin Keane, a registered dietician and an assistant clinical nutrition manager at Lenox Hill Hospital, the glycemic load matters in vegetables. She said that vegetables with lower glycemic load produce fewer spikes in the blood glucose levels. In turn, we feel less hungry and there's a reduce of calorie intake the whole day. High glycemic load will trigger us to keep eating even though we may not actually be hungry.
So next time you do your groceries, look for specific vegetables and fruits. Watch out for broccoli, cauliflower, cabbage, kale, lettuce, spinach,peppers, tofu, soy and Brussels sprouts. For fruits, look for apples, berries and pears. A single serving of these fruits and vegetables can make your lose a pound or two.
