A recent study from the Harvard University examined the health data of more than 133,000 women and men in the United States over the time period of 24 years.
After controlling some other lifestyle factors such as smoking and physical activity, the researchers discovered that when an increase in the daily intake of fruits and non-starchy vegetables occurs, the risks of excessive weight gain went down.
"An increase in total fruit intake was associated with a change in weight over a 4-year interval of -0.53 lb (a weight loss of 0.24 kg) for each extra daily serving, and an increase in total vegetable intake was associated with a weight change of -0.25 lb (-0.11 kg) for each extra daily serving."
Not all vegetables are good for you if you want to maintain your figure. Researchers found out that starchy vegetables such as corn, peas, and potatoes can be associated with weight gain.
"Increased intake of starchy vegetables such as corn, peas, and potatoes was associated with weight gain. Notably, higher-fiber, lower-glycemic load vegetables (for example, broccoli and Brussels sprouts) were more strongly inversely associated with weight change than lower-fiber, higher-glycemic load vegetables (for example, carrots and cabbage)."
The researchers also found out that "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. Increased satiety with fewer calories could be partly responsible for the beneficial effects of increasing fruit and vegetable intake."
The research can't show any significant relationship in the cause-effect of the variables but still, the study may "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 research was published in PLOS Medicine last Sept. 22 and is still available for public viewing.
