Walk Talk Nutrition talks fruits and vegetables


What’s the surprise “vegetable” most associated with weight loss?

The WalkTalkNutrition RD team agrees: it’s a good idea to eat more fruits and vegetables.  But are they all created equal?  A recent study suggests not.

WTNreducedlogoResearchers surveyed thousands of people over many years about their food choices and weight status.  Fruits most highly associated with weight loss include:

  • Blueberries
  • Prunes
  • Apples/Pears
  • Strawberries
  • Raisins & Grapes
  • Avocados
  • Grapefruit
  • Melon
  • Bananas
  • Oranges
  • Peaches, Plums, & Apricots

Vegetables associated with weight loss:

  • Tofu/Soy — Surprise! Tofu is a vegetable.
  • Cauliflower
  • Summer squash like zucchini, yellow squash
  • String beans
  • Peppers
  • Broccoli
  • Brussels Sprouts
  • Green leafy veggies
  • Carrots
  • Beans
  • Celery
  • Mixed vegetables
  • Tomatoes

raspberriesSome vegetables, like potatoes, peas and corn, were associated with weight gain.  But note that the amounts of weight loss and gain over the years was modest.  Berries were linked to a loss of just over 1 lb in 4 years.  Not very remarkable.

We talk a bit about the surprising tofu/soy weight loss connection.  Both of us were surprised that tofu was included as a vegetable, since most people think of it as a protein food.  The other catch is that high intake of tofu/soy is likely a marker for a more plant-based diet, which on its own is linked to lower body weight and better health.

Top foods associated with weight loss:

  1. Tofu and soy (such as edamame)
  2. Fruit in general
  3. Berries
  4. Apples and pears
  5. Cruciferous vegetables like cauliflower and broccoli

Will you lose weight if you add these to your diet?  The catch is that by adding these to your diet, you eliminate other less healthy/higher calorie foods.  Adding berries to a junky diet isn’t going to do much.  Swapping berries for potato chips or cookies is a better plan.

Copyright: All content © 2010-2019 Nutrition Strategy Advisors LLC. Photographs © Donna P Feldman, unless otherwise attributed. Reproduction or use without permission is prohibited.