A new study conducted by conducted by Monica Bertoia of Harvard T. H. Chan School of Public Health, and colleagues, shows that increased consumption of fruits and non-starchy vegetables can help you control your weight. Their research also indicates that certain starchy vegetables like peas and corn may be associated with weight gain.The study was published in the journal PLOS Medicine."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," the study said.The researchers examined associations between changes in the intake of specific fruits and vegetables recorded in dietary questionnaires and self-reported weight changes in 133,468 US men and women followed for up to 24 years. After adjusting for self-reported changes in other lifestyle factors such as smoking status and physical activity, an increased intake of fruits and of several vegetables was found to be inversely associated with weight gain.
Your diet can focus on non-starchy vegetables like spinach, broccoli, mushrooms, peppers, zucchini, cauliflower and carrots that you can generally eat raw in salads. During their research, experts found that those who ate a handful of blueberries every day lost more than half a kilogram. Fruits with high fibre like apples, pear and grapes keep you full for longer and curb cravings.“The benefits of increased consumption were greater for the fruits than for vegetables and strongest for berries, apples, cauliflower, cruciferous and green leafy vegetables,” states the study.
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