We've all heard of the numerous health benefits of eating a colorful array of fruits and veggies every day. Consumption of certain fruit and veggies can boost your immune system, make your skin luminous and give you more energy. Fruits and vegetables can also assist you with losing weight—BUT some are better than others.
In a new study published in the medical journal PLOS Medicine, researchers studied the dietary habits of more than 130,000 participants for 24 years. Their results showed that eating more fruits and non-starchy vegetables actually helped participants lose more weight over the long term.
So which vegetables should you include in your weight-loss plan? High-fiber, low-glycemic vegetables, such as Brussels sprouts, broccoli, cauliflower, kale, cabbage, bok choy and other similar leafy greens lead to greater weight loss in participants than those who ate veggies with a higher glycemic index and lower fiber content, like squash (especially pumpkins) and root vegetables (especially carrots and parsnips).
Other vegetables to avoid if you're looking to drop a few pounds? Starchy vegetables like peas, corn and potatoes. These offending veggies ended up leading to weight gain among the participants over time. So even though these veggies are rich in nutrients like potassium, vitamin C, iron and protein, they can cause a spike inblood sugar levels, which makes you hungrier—ergo, you eat more and gain more.
When it comes to fruits, the researchers found that eating more fruit overall was linked to greater weight loss. So instead of snacking on junk the next time you're hungry (but not hungry enough for a whole meal), reach for that handful of berries or an orange instead.
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