Fruit’s the way to go!

An epic, 24-year study of over 130,000 people focused on fruit and vegetable intake (including pulses) and body weight. The results showed that increased fruit and vegetable consumption was associated with good, long-term weight management. The benefits were specifically greater for fruits compared to vegetables and strongest for berries, apples and pears, tofu and soya products, cauliflower, cruciferous and green leafy vegetables.

In general, the intake of high fibre, non-starchy (everything apart from potatoes, corn, pumpkins) fruit and vegetables helps to maintain healthy weight, sugar metabolism and does not contribute to fat storage.

Bertoia et al. 2015. 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. PLoS Medicine. 12 (9) e1001878.