Weight loss tips & tricks: eat more fruits, non-starchy vegetables for a better waistline

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If you're trying to lose weight by eating more fruits and vegetables, a study has shown that certain plant foods may lead to gain weight instead. 

The study on fruits and vegetables were detailed in the journal PLOS Medicine. The researchers found that eating starchy vegetables such as potatoes, peas and corn may add on the pounds instead of helping you lose weight. This comes with the exception of soybeans and tofu, which may contain starch, but participants who took more of these foods during the study did not gain weight.

"The benefits of increased consumption were greater for fruits than for vegetables and strongest for berries, apples/pears, tofu/soy, cauliflower, and cruciferous and green leafy vegetables," the authors of the study wrote, according to Time. "Increased satiety with fewer calories could be partly responsible for the beneficial effects of increasing fruit and vegetable intake."

For the study, researchers analyzed the eating habits and weight fluctuations of more than 100,000 men and women in nearly 25 years. According to the report by LA Times, the participants were divided into three groups and were asked how much food they ate including fruits and vegetables. For the plant food category, the researchers divided the categories into different sections for different fiber content and natural sugars and by type of fruits such as melons, citrus and berries, as well as vegetables into legumes, green leafy or cruciferous produce.

Study researchers found that those who ate more fruits such as apples, strawberries and grapefruit to name a few, did not gain much weight. Those who ate veggies including cauliflower, broccoli, green leafy veggies were less likely to gain weight as well as those who have increased intake on tofu and say. However, for those who regularly ate potatoes, peas, corn, and others who ate onions and cabbages, tend to gain more weight.

According to a report by Live Science, starchy veggies may be linked to weight gain due to their ability to increase hunger as it increase blood glucose levels. They also contain vitamin C, B6, fiber, protein and potassium, with which may contribute to increasing blood sugar. As for fiber-rich fruits and vegetables, people tend to eat less because it makes them feel full.

In the report by Medical Daily, increased intake of fruit and vegetable still contributed to weight loss even after taking in factors such as smoking, sleeping patterns and being sedentary. However, the researchers admitted that the findings were mainly taken from White males with a high level of education and may not apply to other groups.

However, the researchers wrote that the study still: "support benefits of increased fruit and vegetable consumption for preventing long-term weight gain, and provide further food-specific guidance for the prevention of obesity."