The fruit and vegetables you need to prevent weight gain

You may need to change your grocery list.

Add blueberries and pears to your grocery list. While you’re at it, apples,strawberries and grapes too. These are all among the fruits that Harvard researchers recommend for preventing long-term weight gain.

The study found that the nutritional content of specific fruits and vegetables has a strong impact on long-term weight gain or loss.

“When different fruits were evaluated, increased intakes of several individual fruits were inversely associated with weight change over four years, including blueberries, prunes, apples, pears, strawberries, grapes and grapefruit,” said Harvard’s Monica Bertoia, in PROS Medicine.

“Fruits and vegetables differ in their fibre content and glycaemic load. High fibre foods increase satiety (feeling full after eating), which can reduce total energy intake. Foods with a low glycaemic load produce smaller and fewer blood sugar spikes after they are consumed, which may reduce hunger later on,” she said.

The study also found that high-fibre, low-glycaemic load vegetables, such asbroccoli and brussels sprouts are associated with weight loss over time.