Produce Helps With Weight Loss!

Produce Helps With Weight Loss!

Heidi here with some more good news about fruits and vegetables!  We all know that they're healthy and that we should be eating more, but now there's more incentive - they have shown to help with weight control.

A new study that analyzed data on 133,468 men and women found that those who ate more fruits and non-starchy vegetables had modest weight loss.  There were stronger weight-control benefits for certain types of produce, in particular berries, apples, pears, citrus fruits, cauliflower, broccoli, Brussels sprouts, and leafy green vegetables.  And,  bioactive compounds of phenolic rich fruits like berries and apples may be a contributing factor of why they are more strongly linked to less weight gain.

Something else to consider with produce is their fiber content and where they fall with the glycemic load.  Dr. Mozaffarian from Tufts' Friedman School hypothesized that the more fruits and vegetables we consume with a higher fiber content and/or lower glycemic load may be correlated with healthier weight changes over time.  The reason being is that high fiber foods help keep us feeling full.  Plus, foods with a lower glycemic load (measures how fast a typical serving increases your blood sugar) may decrease hunger by reducing the amount of blood sugar spikes. To test this theory, a study was conducted which reported that vegetables with higher fiber and a lower glycemic load like broccoli were strongly associated with maintaining a healthy weight.  Also, fruit consumption was associated with weight benefits regardless of fiber or glycemic load.

Another thing to consider in the starch content of vegetables.  Foods like corn, peas, and potatoes happen to be associated with weight gain - sorry potato lovers!  In addition, corn was more strongly correlated with weight gain.

Lastly, let's looks at fruits.  There are benefits to each daily serving of fruit, which was a weight loss of 0.53 pounds.  Increased consumption of blueberries, prunes, apples, pears, strawberries, grapes, raisins, and grapefruit were inversely associated with weight changes. Lastly, fruits rich in phenolics like berries had the strongest benefits due to their anti-inflammatory and antioxidant properties.

The bottom line:  Eat your fruits and vegetables as they all add vitamins and nutrients.  For those of you watching your weight eating more fruits and non-starchy vegetables in place of less-healthy foods with help!

Here's to healthy eating!

Reference:  Health & Nutrition Letter, Tufts' University, Fruits and Vegetables Linked to Better Weight Control, January 2016, Vol. 33, NO 11(p 1 & 3).

 Are Your Snacks Healthy?

It’s common for most of us to include snacks during the day.  However, are you aware of the choices you are making?  Recently, Americans are snacking more than ever, and not necessarily on healthy items.  Data received from IRI, a market research company, found that we are eating more decadent foods.  We saw a 3.1% increase in 2014 from the previous year compared to only a 2.5% increase with healthy snacks.  So, why is this happening?

It appears that we are looking to indulge and make splurges when we snack, and that means picking things like baked goods, jerky, refrigerated meats and cheese.  With the help of food marketers making these items seem permissible it’s easy to choose these items over healthier snacks.  Terms that are being used to make these types of foods seem friendlier are claims about fiber content, energy benefits, natural, organic, and hormone-free.

However, we want to remember that snacks can still taste good and still be healthy.  So instead of these “decadent’ snacks try to opt for items like fresh fruit, vegetables with a healthy dip like hummus, and nuts.  Your taste buds will be happy, and you’ll be feeding your body whole foods which are the best source of vitamins and nutrients.

Reference: Vice Beating Virtue in the Snack Aisle, Health & Nutrition Letter, Tufts University, June, 2015 (pp.1-2.).