This is a very long holiday weekend so I decided on a very long title for this week’s only message—three topics in one message. Let’s get to it.

Research Review: Fruits, Vegetables, and Weight Loss

The headlines have read “Eating Your Veggies Worthless for Weight Loss” and “Fruits and Veggies Won’t Lead to Weight Loss” this past week. They’ll certainly get your attention, but what’s it all about? Nothing. Really—nothing. Here’s why.

Researchers culled all the published studies looking for studies where subjects were told to add fruits and vegetables to their diet (1). The studies they included could not include any diets or attempts to lose weight—only additional vegetables and fruits. What they found is exactly what was reported: simply adding vegetables and fruit to your diet won’t cause you to lose weight.

Really? You mean an apple a day added to my highly-refined, deep-fat fried, and vegetable-free diet won’t help me lose weight? Not even adding a salad with half a bottle of blue cheese dressing?

I don’t know what they’re putting in the water at the University of Birmingham in Alabama research labs, but someone should check on it. This is the second study in two weeks that attempts to question what they believe is conventional thinking regarding weight loss. The other is that eating breakfast is worthless (2). In both cases, neither the headlines nor the researchers’ press comments represent in any way what the research actually examined.

Let me be clear, because they’re not: if you intentionally replace some of the highly-refined and high-fat foods with fruits and vegetables, you will lose weight. Period. And you can start this 4th of July by eating red, white, and blue.

Fruits, Vegetables, and the 4th of July

Red. White. Blue. As you celebrate this week with the rest of America, make sure that whatever you eat this week, it contains some foods with the colors of our flag, and challenge your kids to do the same. Those colors of the flag represent our independence. You can start your journey to physical independence from disease by starting this week to get at least seven servings of vegetables and fruit in your everyday diet.

Do desserts count? Sure, why not, as long as there’s at least a half cup of fruit in your serving.

Here are some examples:

Red: tomatoes, ketchup, strawberries, watermelon, raspberries, cherries and every variety of red-skin apples. Even barbecue rubs that contain paprika, chili powder, and other red spices have great nutrients that are good for us.

White: onions, garlic, potatoes, turnips, parsnips, and every type of apples. Yes, because of the excellent nutrients and fiber in apples, they can fall into two categories.

Blue: blueberries, blackberries, blue cheese dressing—because if you’re smoking wings, you have to dip them in something! Remember, it’s always about the quantity.

That’s a good beginning that you can carry over into your everyday life. Add the green and yellow and you’re on your way! Set your path for health independence by eating your vegetables and fruit this 4th of July and every day from now on.

Happy Independence Day

Paula and I wish you the best this 4th of July and every day. If you’re driving, be safe in your travels.

What are you prepared to do today?

Dr. Chet