A study published in PLOS Medicine has found that some fruits and vegetables are helpful in losing weight compared to others.
According to the New York Times, the study analyzed recorded dietary data from 117,918 men and women in their 30s and 40s. They were interviewed every four years, within the whole study period of 24 years.
The researchers found out that overall, those who had an increased daily intake of fruits and vegetables gained less weight compared to those who did not, at 0.53 pounds less for fruits, and 0.25 pounds for vegetables.
Additionally, they found that some kinds of fruits and vegetables are better than others in helping consumers gain less weight: intake of berries was associated with a 1.11-pound lower weight gain; 0.27 pounds for citrus fruits; 1.24 pounds for apples or pears; and 2.47 pounds for added tofu/soy. Although carrots and peppers were also associated with smaller gains, starchy produce like potatoes, peas, and corn were not.
Study lead author Monica Bertoia, a researcher at the Harvard T.H. Chan School of Public Health, said that the average American fruit and vegetable intake was mostly fruit juices and potatoes.
“There are many fruits and vegetables that may be better choices—apples, pears, berries and nonstarchy vegetables," she said.
The Huffington Post reports that in order to meet the daily nutrient requirements, the starchy ones are still important, although including more of the good stuff will give added benefits. Potatoes are packed with potassium and fiber, while peas are high in vitamin K and other nutrients.
Paired with other healthy food, fruits and vegetables are helpful in weight management of postpartum women who are worried about their weight.
"Being a new mom means you're going to experience serious fatigue until you adjust to your new routine, so you need a diet that can help carry you, not one that will leave you constantly hungry and feeling deprived," said Kathy McManus, RD, a FITNESS advisory board member and director of the department of nutrition at Brigham Women's Hospital in Boston.
McManus suggests fueling up on fruits and vegetables, whole grains, lean protein, leafy greens, iron (which can be found in prune juice), and vitamin C (found in oranges, tomatoes, and fruit juices).
"Your eating pattern is important not only for your energy, but also in determining how quickly you'll feel back to your old self," said McManus. "The more you stick to a healthy diet, the faster you can recover and get back to your exercise and daily routine."
