Fruits and vegetables are good for your health, but there's not enough evidence to prove that on their own they can help with weight loss.
The research, published in The American Journal of Clinical Nutrition, reviewed studies that looked at fruit and vegetable consumption and weight gain, and concluded that simply eating more doesn’t doesn’t slim waistlines.
Loading up on more fruits and vegetables, without taking out more high-calorie foods like junk food, or making other lifestyle changes such as exercising, won’t have a significant affect on weight. And that’s especially true if the veggies are fried or coated in butter or cheese. In the study, the researchers only correlated fruit and vegetable consumption with weight, and did not ask the participants about their other lifestyle habits, or about how they were cooking their food.
In addition, the analysis included just nine studies, some of which involved a small group of participants and which lasted only 16 weeks at the most. It’s possible that weight changes resulting from a true change in diet including more fruits and vegetables might take longer.
For those reasons, the researchers still say that consuming more fruits and vegetables may be beneficial for weight loss. “We cannot say with high confidence that there is not some form of a [fruit/vegetable] intervention that may have significant effects on weight loss or the prevention of weight gain,” they write.
And there are other benefits of adding more fresh fruits and vegetables to your plates. Beyond weight, produce is a reliable and efficient source of nutrients and fiber, and plenty of studies have linked eating them with lower risks of cancer, heart disease and diabetes.