	January 30, 2008 \| Issue 153
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Fruit and Fiber: A Winning Combo For Weight Control

Fruit and Fiber: A Winning Combo For Weight Control

To lose weight, follow the habits of thin people, a new study suggests, and eat a lot of fiber-rich foods, particularly fruit.*

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Researchers from the University of Southern California (USC) and University of Texas recruited 52 normal-weight adults and 52 overweight or obese adults, generally the same age and height, and studied every detail of their diets.

The key difference between the two diets was fiber. The normal-weight adults consumed on average 33% more dietary fiber and 43% more complex carbohydrates, particularly in the form of fruit, each day (per 1,000 calories).

The overweight subjects consumed more total fat, saturated fat, and cholesterol.

“Our results indicate that a diet containing more than average amounts of fiber, complex carbohydrate and fruit was associated with normal body fat stores,” lead investigator Jaimie N. Davis, PhD, and colleagues concluded.

Fiber-rich foods help keep the pounds off partly because the bulk that fiber adds to foods fills the stomach, curbing hunger and prolonging satiety. Foods rich in fiber, such as fruits and vegetables, also tend to have a low calorie density and are also low in fat. Most fruits, for example, average just 135 to 420 calories per pound. Fiber-poor white bagels, by contrast, weigh in at 1,200+ calories per pound. Jelly beans have more than 1600 calories per pound.

Foods that are naturallypacked fiber are health promoting in other ways too. Fiber helps lower cholesterol levels, normalize blood sugar levels, stabilize insulin levels, and (the list goes on and on!) helps prevent hemorrhoids, constipation, and even certain cancers.

* Journal of the American Dietetic Association, 2006; 106: 833.

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Pritikin Perspective - Healthy Living Made Easier
Pritikin Perspective is a publication for Alumni of the Pritikin Longevity Center. It is dedicated to helping people make healthy changes in their lives. The articles in this publication should not be considered specific medical advice, as each individual circumstance is different. You are strongly encouraged to seek medical advice before beginning a program of diet and exercise.
Editor/Writer: Eugenia Killoran.

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