Make informed choices when selecting your produce
You’re likely familiar with the advice: Incorporating more fruits and vegetables into your diet—aiming for seven to nine servings per day—has notable health benefits.
However, it’s important to recognize that not all fruits and vegetables hold equal value, especially if your goal is weight loss. A recent study conducted by researchers at the Harvard T.H. Chan School of Public Health has revealed that different types of produce can yield significantly varied effects on weight loss.
The study involved the analysis of dietary data from 117,918 individuals across four-year intervals spanning 24 years, commencing when participants were in their 30s and 40s. While an increase in daily fruit and vegetable consumption consistently resulted in weight loss, certain items exhibited a stronger correlation with shedding pounds.
For instance, while higher fruit intake was linked to an average weight reduction of 0.53 pounds for each additional daily serving over a four-year period, berries surpassed this with more than a pound of weight loss. Similarly, pears and apples showcased a similar effect, triggering weight decreases of 1.24 pounds for each extra daily serving.
In the vegetable category, cauliflower and tofu/soy emerged as weight loss champions. Raising overall vegetable intake corresponded to an approximately 0.25-pound weight loss per daily serving. However, a notable shift towards tofu/soy prompted an average person to shed nearly 2.5 pounds, and cauliflower contributed to a weight reduction of 1.37 pounds.
Interestingly, some vegetables were associated with weight gain. “Increased consumption of starchy vegetables, such as corn, peas, and potatoes, was linked to weight gain,” noted the study authors.
Despite the prevalence of fruit juices and potatoes in American diets, they might not constitute the optimal choices. “Numerous fruits and vegetables could serve as better alternatives—examples include apples, pears, berries, and non-starchy vegetables,” emphasized lead author Monica L. Bertoia.
