Vegetables and Fruits for Weight Loss
Eat the Right Amount of Vegetables and Fruits for Weight Loss
Everyone knows you need to eat more vegetables and fruits for weight loss. But what they might not explain is that which ones you eat and the amount you consume is very important.
The Good and Bad About Vegetables and Fruits for Weight Loss
Let’s take the well known potato. Many people think of the potato as a great vegetable to consume. I did. When I was “dieting” I would eat a baked potato and a salad for dinner. I didn’t load it with butter and sour cream. No, I put salsa and a little low fat or non fat yogurt on it. I thought I was doing my body a huge favor and losing weight in a healthy manner. However, according to Harvard University researchers;
Daily consumption of an extra serving of spuds — French fries, crispy chips, mashed with butter and garlic, or simply boiled or baked — was found to cause more weight gain than downing an additional 12-ounce can of a sugary drink or taking an extra helping of red or processed meats.
Making matters worse, potatoes pack a lot of calories into a relatively small package, said Dr. Dariush Mozaffarian, the study’s lead author. A large baked potato — without any fixings — will set you back about 278 calories,
Since spuds prompt a quick increase in blood sugar levels, they cause the pancreas to go into overdrive trying to bring levels back down to normal. As blood sugar spirals down, people usually experience hunger, which leads to snacking. Over many years, this cycle can result in drastic weight gain and a fatigued pancreas, possibly contributing to the development of Type 2 diabetes.
A better choice is the sweet potato. Much of this stems from the fact that fruits and vegetables are carbohydrates and they are not all equal. As far as fruits go, you can’t eat large volumes of them. They contain too much natural sugar and are therefore higher in calorie. And they are not equal in sugar content. Go easy on fruits that are higher in carbohydrate, such as oranges, bananas, apricots, cherries, grapes, mangoes, pineapple and pears.
How to Select The Right Vegetables and Fruits for Weight Loss
Fruits and vegetables are considered carbohydrates and they rant on a scaled called the Glycemic Load. Now most people have heard of the Glycemic Index. This is the measure of how fast and strong the carbohydrates impacts the body’s blood sugar levels. Conscientious diabetics are very attuned to the glycemic index as they must monitor their blood sugar daily, but those of us not affected by that disease pay no attention.
How the Glycemic Index and Load Score’s Affect the Ability of Vegetables and Fruits for Weight loss
The difference between glycemic load and glycemic index is the calculation. Again, glycemic index (GI) measures how fast and strong the food influences blood sugar levels in the body. The glycemic load (GL) takes that number (GI) and multiplies it by the amount of carbohydrate consumed in a portion of a given food. Some foods on the high GI list don’t remain an excluded food once they have been downgraded once the portion of the carbohydrate has been factored in. For example, beets and carrots are high GI foods, but once you factor into the calculation the amount of water and fiber, they score lower on the GL scale. A great resource for further explanation on this subject is the Harvard University’s School of Public Health resource. You need to understand the GL in order to select the best vegetables and fruits for weight loss.
The Best Way to Consume Vegetables and Fruits for Weight Loss
Once you know what kinds of fruits and vegetables to consume, you need to look at the state of the food and the way your eat it.
Vegetables and Fruits for Weigh Loss Impacted By Ripeness
Ever eaten a ripe banana? The texture has changed, not so firm any more and it is sweeter (both changes making it great for banana bread)! If you dieting, however, ripe fruit and vegetables may not be the best choice. Ripe fruits and vegetables tend to have more sugar than unripe ones, and so tend to have a higher glycemic index. It was recommended to me by a friend who believes in the importance of maintaining a pH balance in the blood through food to eat only green bananas. Have you ever tried a green banana? Not so good. I would rather just not eat them!
Consume Fiber Found in Vegetables and Fruits for Weight Loss
I talk about the benefits of juicing in another article on this site. I also mention the draw back of juicing being the loss of all that great fiber. I recommend not juicing all your fruit and vegetable intake because of this. And if you are using vegetables and fruits for weight loss, this will be an important factor. The bottom line is the more fiber a food has, it is a less digestible carbohydrate and so less sugar is delivered.
A healthy diet includes a range of foods. Most of us consuming the western diet, don’t get enough of the right kinds of foods. We certainly don’t lack for food, we simply need to make better choices. Adding more fruits and vegetables not only lowers the caloric intake but adds essential vitamins, minerals, enzymes and anti-oxidants. By eating whole fresh fruits and vegetables and making an informed decision about which ones to consume will maximize the results of eating vegetables and fruit for weight loss.
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