The Best Fruits and Vegetables for Weight Loss

Best Fruits and Veggies for Weight Loss
By: Claire Georgiou, Reboot Naturopath, B.HSc ND

We know that we should all be eating more fruits and vegetables and there is a long list of reasons why, from a reduction in weight-related health conditions such as diabetes and cardiovascular disease, to a reduction in cancer, to improved overall health, mood and energy levels. When it comes to weight loss and weight control, fruits and vegetables are highly associated with a healthy weight, but are all fruits and vegetables created equal?

Fruits and vegetables differ in their dietary fiber and carbohydrate content while also having different glycemic effects. One large study indicates that the types of fruits and vegetables that someone consumes plays a strong role in how successful people were in losing weight. Lower glycemic-load fruits and vegetables have a stronger influence on maintaining healthy blood sugar levels which has an impact on weight and appetite control.

The study analyzed approximately 134,000 people over a 24 year period that showed a very strong link between a high intake of fruits and vegetables with increased weight loss and a healthy weight maintenance, although some fruits and vegetables were not linked to weight loss. There was an association between consuming a higher intake of starchy vegetables, including corn, peas, and potatoes, with an associated weight gain while consuming lower glycemic fruits and vegetable had a strong weight loss correlation.

What F&V’s Are Best for Weight Loss?

There was a reported emphasis on successful weight loss in participants consuming more:

  • Berries
  • Apples
  • Pears
  • Cauliflower
  • Broccoli
  • Spinach
  • Kale
  • Radishes
  • Swiss chard
  • Collard greens
  • Rutabaga
  • Turnips

The findings are likely due to the high satiety factor these fruits and vegetables create including the fact they contain lower calories while providing a high level of nutrients.

Interestingly, there were increased weight loss findings for fruit over vegetables. An increase in total fruit intake over a 4 year period was associated with a 1/2 lb (.25 kg) decrease for each extra daily serving, and an increase in total vegetable intake was associated with a 1/4 lb (0.11 kg) decrease for each extra daily serving.  This may be because the fruit eaters where snacking less  in-between their meals.

In conclusion, this study indicated that an increased consumption of fruits and non-starchy vegetables is inversely associated with a positive weight change.

It’s important to note that lifestyle factors such as exercise, smoking and other habits that could influence weight control were factored into the study, although being such a large study over such a long period of time, not all factors could be controlled that may influence weight control.

The important take home message from this study is the importance of consuming a wide variety of fruits and vegetables with a special emphasis on high fibre and low glycemic fruits and vegetables in higher amounts for weight loss success.A

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Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

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