Fruits and vegetables are known to offer health benefits and help with weight loss; however, there are certain fruits and vegetables that can help achieve a healthy weight, while there are others that can actually lead to weight gain, Live Science reports.
Scientists from Harvard University conducted a study to determine if eating more fiber-rich fruits and vegetables with lower glycemic load would result in a healthy weight. They examined the link between eating specific fruits and veggies with weight changes among 133,468 men and women in the U.S. The study was conducted from 1986 to 2010.
The researchers found that increasing the amount of fruits and non-starchy vegetables consumed every day decreased the chances of weight gain. On the other hand, increasing the amount of starchy veggies consumed every day also increased the chances for weight gain.
"Increased consumption of fruits and non-starchy vegetables is inversely associated with weight change ... different fruits and vegetables have different effects on weight," the study authors wrote.
The researchers reported a weight loss of half a kilogram for those who ate an extra handful of blueberries for four years. Eating apples, strawberries, pears and grapes, as well as vegetables like broccoli and beans, was also associated with weight loss
On the contrary, study participants who ate an extra serving of corn for four years gained almost a kilogram of weight. Weight gain was also associated with eating extra servings of potatoes and peas, which are both rich in starch.
"The benefits of increased consumption were greater for fruits than for vegetables and strongest for berries, apples/pears, tofu/soy, cauliflower, and cruciferous and green leafy vegetables," the study authors said.
Nutrition expert Erin Keane from Lenox Hill Hospital in New York agreed with the results of the study.
"Lower glycemic load foods are thought to produce fewer blood glucose spikes, which can decrease hunger and potentially reduce total calorie intake over the course of a day," Keane told Health Day.
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.
The study was published in the Sept. 22 issue of the journal PLOS Medicine.
