Best Foods for Weight Loss
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..
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.
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.
After fiber intake was accounted for, the findings remained significant for anthocyanins, proanthocyanidins, and total flavonoid polymers but lost significance for the other subclasses.
One serving per day of many fruits often provides many more flavonoids than one standard deviation, which may put these findings into perspective. For example, eating just a half cup of blueberries per day would increase consumption of anthocyanins by 12 standard deviations.
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.
It doesn’t take much to have an effect!