Energy balance
Increased consumption of non-starchy fruits and vegetables is inversely associated with weight gain, with specific subtypes like berries, apples/pears, cruciferous, and green leafy vegetables showing the strongest protective effects against weight change.
To manage weight, focus on increasing your intake of specific fruits and vegetables. Berries, apples, pears, cruciferous vegetables (broccoli, cauliflower), and green leafy vegetables are most effective at preventing weight gain. Be cautious with starchy vegetables like potatoes, corn, and peas, as increased intake is linked to weight gain. Aim for whole fruits rather than juice.
Increased intake of fruits was inversely associated with 4-y weight change: total fruits -0.53 lb per daily serving... berries -1.11 lb... and apples/pears -1.24 lb... Increased intake of several vegetables was also inversely associated with weight change: total vegetables -0.25 lb per daily serving... tofu/soy -2.47 lb... and cauliflower -1.37 lb.
Why this rating
Large prospective cohort studies (n=133,468) with long follow-up (up to 24 years) and adjustment for multiple confounders, though observational design limits causal inference.
Source
Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies
Monica L. Bertoia et al. · PLoS Medicine · 2015
DOI 10.1371/journal.pmed.1001878
More from this paper
- Increased intake of starchy vegetables, specifically potatoes, corn, and peas, is positively associated with weight gain, contrasting with non-starchy vegetables.Good
- Higher fiber and lower glycemic load (GL) in vegetables are associated with stronger inverse relationships with weight change, whereas fiber and GL content in fruits do not significantly modify the weight loss association.Good
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