Eating Fruit and Non-Starchy Vegetables Helps Maintain a Good Weight

Fruit and VeggiesWhen you realize that a third of the US population is obese and two thirds of us are over weight and this is starting to affect our children as well, the time is now to pay attention to what we are eating and make the best choices possible. Most dietary guidelines recommend lots of fruits and vegetables.  Whether you are looking at the government’s food plate or the Harvard medical school food plate (found here… ) you will notice that there is little distinction being made about the type of vegetables you should eat. Many may recall the scandal of the school lunch programs that allow catsup and french fries to qualify as vegetables!

The study, “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,” (found here… )  looks at three large studies that followed adults over a 24 year period.

The findings are clear:

  • Eat more fruits and non-starchy vegetables
  • Eat less starchy vegetables (potatoes, peas, corn for example)
  • For best weight loss results, eat high fiber low glycemic index vegetables (greens as the perfect example).


I would add to this that it is clearly to your benefit to avoid processed foods (things in bags or boxes), sugar, and artificial sweeteners and to also get adequate exercise.

This article provides loads of data for those wanting to get the details. What was enlightening to me was the benefit from fruit, which universally seems to have benefited weight loss. The greatest benefit was, of course, from the high-fiber, low-glycemic index vegetables (kale & spinach anyone?)


Dr. Paul





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