Research
Hormonal
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.
For weight management, prioritize vegetables with high fiber and low glycemic load (like leafy greens and cruciferous veggies). For fruits, the type (fiber/GL) matters less; all whole fruits seem to support weight loss, likely due to other beneficial compounds. Avoid fruit juice.
GoodQualifiesHIGH confidence
Vegetables having both higher fiber and lower glycemic load were more strongly inversely associated with weight change compared with lower-fiber, higher-glycemic-load vegetables (p < 0.0001)... The association between fruit intake and weight change was not modified by the fiber content (pooled p 0.16) or GL (pooled p 0.06) of the individual fruit.
Why this rating
Subgroup analysis within large prospective cohorts.
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
cohort · n=133468Cited 397×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- 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.Good
- Increased intake of starchy vegetables, specifically potatoes, corn, and peas, is positively associated with weight gain, contrasting with non-starchy vegetables.Good
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