Study Informs on Which Fruits and Veggies Best Prevent Weight Gain

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Study Informs on Which Fruits and Veggies Best Prevent Weight Gain


Eating more foods high in certain flavonoids may help prevent weight gain over time for adults, according to findings from a study published online January 27 in the BMJ.
“We looked at seven different types of flavonoids, and we found that the classes that were associated with better weight maintenance were flavonol, anthocyanins, and flavonoid polymers,” commented first author Monica Bertoia, MPH, PhD, research associate at the Harvard TH Chan School of Public Health, Boston, Massachusetts.
Fruits like apples, pears, and red berries represent the major sources of flavonoids, but they can also be found in some vegetables like red peppers, Dr Bertoia said.
Preventing a Bit of Weight Gain Is Important for Health
The study is the first to look at links between intake of various flavonoid subclasses and weight gain. It included data on over 124,000 women and men in the United States who were followed for up to 24 years.
Past studies have suggested that flavonoids may play a role in weight loss. Most have focused on the flavon-3-ol subclass found in green tea, though, and have had small sample sizes.
The new study drew on data from 124,086 women and men who participated in three prospective studies:  the Nurses’ Health Study (NHS), Nurses’ Health Study II (NHSII), and the Health Professionals Follow-up Study (HPFS).

The following flavonoids had the greatest effect on weight loss: anthocyanins produced −0.23 lbs per additional standard deviation (SD)/day, flavonoid polymers −0.18 lbs per additional SD/day, and flavonols −0.16 lbs per additional SD/day.

Foods high in anthocyanins include dark red fruits like blackberries, red grapes, raspberries, cherries, blueberries, and strawberries, with the latter two fruits also high in flavonoid polymers, as are tea, pecans, and apples. Tea is also rich in flavonols, along with onions and some types of beans, Dr Bertoia pointed out.


In the United States currently, most people consume less than 1 cup of fruits, and less than 2 cups of vegetables daily. The authors suggest that this should be increased to 2 cups of fruits and 2.5 cups of vegetables.

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