Can fruits and vegetables help with weight loss?

We know that eating a diet rich in fruits and vegetable offers a wealth of nutritional benefits, but could fruit and vegetables actually help us lose weight as well? We asked our nutritionist Chrissy Freer, to weigh in on fruits, vegetables and the weight loss debate.

less than 2 min read

May 10, 2024 - 7:00AM

Citrus garlic chicken with warm broccolini

“Increasing our intake of fresh vegetables and fruit can be a critical tool for weight loss and long term weight management. All vegetables and fruits are extremely low in kilojoules (the exception being the higher starch varieties) and virtually fat free,” explains Chrissy.

“There is also evidence that vegetables and fruits which have the winning combination of being low GI and high in dietary fibre offer some additional benefit when it comes to weight loss. Dietary fibre assists by increasing our sensation of fullness making us less likely to overeat, whereas foods with a low GI are less likely to cause spikes in our blood sugar levels, possibly helping to prevent cravings and assist balancing energy levels throughout the day.”

What fruits and vegetables should we eat?

“Think broccoli, cabbage, spinach, Brussel sprouts, leafy greens, berries, apples, pears and citrus fruits. All fresh fruit and vegetables also provide an array of disease fighting nutrients and antioxidants, with certain phytonutrients being linked to assisting the prevention of obesity and weight gain.

“So how many serves of vegetables and fruit should we be aiming for per day? At least 5 serves of veg per day and 2-3 serves of fresh fruit,” says Chrissy.