We all know that fruits and vegetables are useful for the figure.

But which of them should you pay attention first?.

A new study published in the journal PLOS Medicine seems to have answered the question of what fruits and vegetables really help to lose weight.

Today, 66% of US adults have excess weight or obesity. This increases the risk of serious chronic diseases, including diabetes, heart disease, cancer. Changes in the way of life of modern people gradually led to the fact that now we consume much more energy than we expend. This inevitably leads to the deposition of unwanted fat stores.

The only way to prevent this is to increase physical activity and transition to adequate nutrition with a predominance of vegetables and fruits, limiting animal fats and sugar.

Dietary recommendations for Americans in 2010, published by the USDA Department of Agriculture and the US Department of Health, state the following: "The use of various fruits and vegetables reduces the risk of chronic diseases and helps adults maintain a healthy body weight".

The author of the latest study, Dr. Monica Bertoia of Boston, notes that, despite these official statements by the authorities, the contribution of specific fruits and vegetables to maintaining a healthy weight remains insufficiently studied and uncertain.

The researcher asks specific questions, to which today's science finds it difficult to answer: "How does this or that fruit work in the process of losing weight? How does the fiber content and the glycemic load (GN) of the product affect this process? ".

Dr. Bertoya, along with colleagues from the Harvard School of Public Health named after Chen and the Brigham Women's Hospital in Boston, suggested that the benefits of fruits and vegetables in losing weight are not the same, and those who want to lose weight should only click on some of them.

Their theory is that fruits and vegetables with high fiber content and low glycemic load are most useful, such as apples, pears, peaches, berries.

A large prospective study included 133,468 American men and women, predominantly health workers. They all talked in detail about their diet and lifestyle, and also regularly (with a 4-year interval) underwent a medical examination. Observation of the participants continued from 1986 to 2010, that is, almost a quarter of a century.

At the beginning of the study participants did not have type 2 diabetes, oncological and cardiovascular diseases. Scientists were interested in the influence of diet participants on the risk of these diseases in the long run.

Obesity in the US: shocking facts • 34.9% of Americans suffer from clinical obesity.

• 30.3% of obese patients are young people aged 20-29 years.

• A person with obesity in the US is costing $ 1,429 a year more expensive. In a recent study, scientists analyzed the effects of 70 different groups of vegetables, fruits and berries. They grouped close to the composition of nutrients products (eg, pears and apples). The main criteria were the content of fiber and glycemic load.

Among the groups of fruits included in the analysis were the following: citrus fruits, melons, berries; among vegetables: cruciferous, green leafy vegetables, legumes and t. Everything depended on the composition.

When analyzing risk, researchers took into account factors such as smoking, the level of physical activity of participants, the average number of hours per day in front of the screen, the number of hours of sleep, the consumption of alcohol and sweets, and.

Vegetables with starch lead to obesity.

Scientists have calculated that each additional portion of fruit in the participants' diet is associated with a decrease in weight by an average of 0.24 kg. At the same time, each additional portion of vegetables leads to the purchase of extra 0.11 kg of weight, primarily due to starch-rich and fried vegetables, the preparation of which requires additional oil, flour, etc..

So, let's go to the most intriguing part of the study.

Here are the products that have been recognized as the most useful for weight loss and maintaining optimal weight:.

• Vegetables of cruciferous family, especially broccoli, Brussels and cauliflower.

• Fruits in general, but especially rich in fiber: apples and pears, as well as berries Scientists have called the most dangerous for the figure products, potatoes, carrots and corn. Nevertheless, these products contain many valuable nutrients - potassium, ascorbic acid, beta-carotene, iron, etc.. Therefore, you should not completely abandon them.

medbe. en.