Losing weight can be difficult. There is evidence that consuming a diet high in fruits and vegetables is associated with lower risks for numerous chronic diseases as well as a role with weight management.
The conclusion of some of these studies is that replacing foods of high energy density (high calories per weight of food) with foods of lower energy density, such as vegetables, can be an integral part of a weight management plan. The role of fruits and vegetables in weight management is:
• To lose weight a person must eat fewer calories than what he or she expends
• Feeling full is one reason people stop eating
• Short term studies reveal that the volume of food people eat at a meal is what makes them feel full and stop eating, rather than the calorie content of the food
• Foods with low energy density and same calorie level provide a greater volume of food, which helps people feel full at a meal while consuming fewer calories
• Fruits and vegetables have high water and fiber content and are low in calories and energy density
• Fruits and vegetables are good substitutes for foods of high energy density
In addition to losing weight it is equally as difficult to maintain an appropriate weight. This is particularly true as a person ages. Keeping these two things in mind helps us to realize that “anything” we can do to achieve weight management goals is worth at least trying.
There are very few studies of the direct relationship between eating fruits and vegetables and losing weight, however, those studies available do suggest a link. Some of the issues examined are:
• Relationships of calories, volume of food eaten, types of food eaten (including fruits and vegetables), satiety, and weight reduction
Many studies reported on consumption of fruits and vegetables in the context of a larger framework such as preventing or treating high blood pressure or cardiac disease and reported on weight loss as well.
The basic rule concerning weight loss is that to lose weight people must consume fewer calories than they expend, regardless of what types of food eaten. So why not eat foods to promote good health and weight loss at the same time. We can achieve this by loading up on fruits and vegetables. People consume more calories for many different reasons which are:
• To make them feel good
• To give them comfort
• To overcome fatigue
• Others may mistake thirst for hunger
What is energy density?
• Energy density refers to the relationships of calories to the weight of food (calories per gram).
• Foods that are high in energy density have a large number of calories relative to their weight
Foods high in energy density include:
• Low-moisture foods such as crackers and cookies
• High-fat foods like butter and bacon
Foods with medium energy density include:
• Hard-boiled foods
Foods very low in energy density include:
• Eggs
• Dried fruits
• Bagels
• Broiled lean sirloin steak
• Hummus
• Grape jelly
• Whole wheat bread
• Part-skim mozzarella
Short-term studies over several days with very few food options indicate that feeling full is more likely to make a person stop eating than the total caloric content of the food eaten. This is contrary to the belief that consuming high-calorie foods will make a person full.
Conclusion of the study revealed:
• For the same number of calories, people can eat foods with low energy density in greater volume than foods with high energy density helping people feel full while consuming fewer calories.
Other studies reveal how water added to food increases volume and its overall impact on feeling full.
Other short-term studies also reveal similar findings in a literature review by Yao and Roberts in 2001, authors found that eating low-energy-dense foods:
• Promoted feelings of being full
• Reduced hunger
• Decreased energy intake
Long-term studies revealed eating low-energy-density foods:
• Promoted moderate weight loss
In the studies lasting longer than 6 months, weight loss was 3 times greater in persons who ate foods of low energy density (low in fat and high in fiber) than in those who just ate low-fat foods.
When planning a weight management program, keep in mind that water and fiber in foods increase volume and reduce energy density. Fruits and vegetables in their natural state have high water and fiber content. They are low in calories and energy density. Fruits and vegetables also provide protection against many chronic illnesses.
Source: USDA
By Connie Limon
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