A healthy diet full of fruit and vegetables, such as the Mediterranean diet, is associated with an increase in healthy fats. Researchers found high fibre diet linked to heart healthy fats…
These fats can reduce the risk of a number of diseases. A study published in the journal Gut looked at 153 adults; 51 omnivores, 51 vegetarians and 51 vegans. They measured their levels of gut bacteria and a number of metabolites in urine. 88% of vegans, 65% of vegetarians and 30% of omnivores followed a diet that is close to the Mediterranean diet. Higher levels of short chain fatty acids which are really beneficial for health, were found in the vegans and vegetarians. Levels of short chain fatty acids were linked to the quantity of fruit, vegetables, legumes and fibre eaten on a regular basis. The vegetarians and vegans also had lower levels of a compound linked to heart disease (trimethylamine oxide or TMAO).
It is great to hear even more positive news about the Mediterranean diet. To make your diet more Mediterranean make sure you are eating plenty of wholegrains, fruit, vegetables, nuts, seeds, fish and plant oils. Keep processed meat and red meat to a minimum.
Some Fruits and Vegetables Could be Better than Others
And if you are working on managing your weight, it’s worth knowing that certain fruit and vegetables could be better for weight loss than others. A study published in journal PLOS Medicine analysed data from over 133,000 men and women, most of who worked in healthcare. The research was a partnership between Harvard T.H. Chan School of Public Health and Brigham & Women’s Hospital in Boston. The study took place over 24 years with the participants being monitored every 4 years and the scientists monitored the frequency of around 70 food items.
Eating an extra portion of fruit daily led to weight loss of 0.24kg (0.53lb) and eating an extra portion of vegetables daily led to 0.11kg (0.25lb).
According to this paper, vegetables associated with weight loss were cruciferous vegetables such as broccoli, Brussels sprouts and cauliflower. Fruits associated with weight loss included berries, apples and pears which lead to greater weight loss compared with vegetables.
I am a Nutrition and Behavioural Psychologist with an MSc in Clinical Nutrition and a PhD in Mental Health. I specialise in long-term weight loss, disordered eating and binge eating. I run both online and in-person programmes to help you with any weight or eating issues you may have picked up over the years. We’re all different and have different needs so I work very much with you as an individual and together we’ll work out a programme to fit you.