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The #1 Vegetable for Weight Loss, According to a Dietitian

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Open TikTok, Instagram or any other social media app right now and you’ll find an unending stream of advice on how to lose weight: the latest trendy diet, before-and-after testimonials, miracle *it* products. So it can be easy to lose sight of the basics—like the age-old advice to eat more vegetables and fill half your plate with nonstarchy produce such as greens and zucchini whenever you can. It may not sound sexy, but it works.


Vegetables add volume to meals without a lot of calories, and they contain filling fiber—both of which make them an effective weight-loss tool. They’re also packed with essential nutrients and antioxidants that can lower or help manage many chronic diseases, including heart disease, cancer and diabetes.


And yet diet culture has conditioned us to believe that dropping excess pounds requires deprivation and a lack of delicious, whole foods—a style of eating that is 100% unsustainable. Sure, diets can be effective for short-term weight loss, but research shows that most people don’t keep it off down the road. For example, a 2020 meta-analysis published in BMJ that included 121 clinical trials found that most diets helped participants lose weight in the first six months and improve certain health measures, like blood pressure, regardless of the method they tried. But that weight loss didn’t last by the one-year mark.


What does appear to work best for long-term success: Making small changes that you can maintain, versus trying to do a total diet overhaul. Adding an extra serving of vegetables to your plate, or replacing higher-calorie foods with produce, per the Medical Clinics of North America, are good examples of small but sustainable changes that can help you lose weight. Now, you may be wondering—is there one veggie that’s the absolute best to reach for?


As a dietitian who has helped many clients with weight management over the years, I can tell you that the No. 1 vegetable for weight loss is the one that you will eat. Think about it: The only way to reap all the health benefits from veggies is to actually eat them. Every vegetable has nutritional value (yes, even starchy ones like potatoes), so there is no need to get into the weeds about which might have an edge over another.



Why Should You Eat Vegetables for Weight Loss?

Research shows that people who eat plenty of vegetables tend to weigh less than those who don’t. In addition to providing a large and satisfying pile of food, veggies can take the place of other higher-calorie foods. One review of studies, published in Nutrients, found that increasing veggie consumption led to decreased weight over time. And a 2019 meta-analysis published in the journal Advances in Nutrition concluded that people who ate more vegetables were 22% less likely to gain weight in the long term (up to 12 years in some of the included studies!). Those who ate about three to four servings (200 to 300 grams) of veggies per day had the lowest risk of overweight and obesity.


The fiber in vegetables can help with weight loss in a couple of different ways. Fiber is a nutrient that has bulk that helps fill you up, but since it isn’t digestible, it doesn’t provide any calories. It also moves slowly through your digestive tract and stimulates the release of satiety hormones like GLP-1 and PYY, per a review published in Critical Reviews in Food Science and Nutrition, so you feel satisfied longer after a meal. Finally, the fiber in vegetables causes a more gradual and lower insulin response that also stabilizes your appetite.



Eat the Veggies You Love

Because there are merits to pretty much every vegetable out there, go for the ones you enjoy. And if you prefer your veg with a bit of butter, creamy sauce, cheese, dressing or other not-so-healthy fat, consider this permission to add them. Yes, you read that right. Putting fat on your veggies—I’m not saying a ton, but some—can be a great way to enhance or complement the flavor. (These garlic-butter cauliflower bites, for example, would not be nearly as delicious without the butter, olive oil and Parmesan cheese.) Weight loss is only successful if you can maintain your healthy eating habits for the long term, and nobody wants to eat boring vegetables forever!


Plus, there’s evidence that the benefits of eating more vegetables outweigh any negative impact of a little butter or cheese. In fact, adding a source of fat can actually help your body absorb vitamins in vegetables like vitamins A, E, C and K.


It’s also human nature to prioritize tastiness over healthfulness when making food choices. An intervention study of 130,000 college students, published in Psychological Science, found that adding flavor-focused labels to vegetable dishes rather than health-focused ones increased the amount people reached for by 29%. A small mindset shift from “I have to eat vegetables because they are good for me” to “these veggies are delicious” might make you more likely to eat them.



Bottom Line

The best vegetable for helping you reach your weight-loss goals and improve your overall health is the one you will actually eat. Since filling at least half of your plate with vegetables is a great tool for weight loss, focusing on consuming a variety of vegetables is a great way to make it more appealing and sustainable. Don’t be afraid to use some butter or ranch dressing on those veggies to make them delicious, either!

 

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Older patients, non-English speakers more likely to be harmed in hospital: report

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Patients who are older, don’t speak English, and don’t have a high school education are more likely to experience harm during a hospital stay in Canada, according to new research.

The Canadian Institute for Health Information measured preventableharmful events from 2023 to 2024, such as bed sores and medication errors,experienced by patients who received acute care in hospital.

The research published Thursday shows patients who don’t speak English or French are 30 per cent more likely to experience harm. Patients without a high school education are 20 per cent more likely to endure harm compared to those with higher education levels.

The report also found that patients 85 and older are five times more likely to experience harm during a hospital stay compared to those under 20.

“The goal of this report is to get folks thinking about equity as being a key dimension of the patient safety effort within a hospital,” says Dana Riley, an author of the report and a program lead on CIHI’s population health team.

When a health-care provider and a patient don’t speak the same language, that can result in the administration of a wrong test or procedure, research shows. Similarly, Riley says a lower level of education is associated with a lower level of health literacy, which can result in increased vulnerability to communication errors.

“It’s fairly costly to the patient and it’s costly to the system,” says Riley, noting the average hospital stay for a patient who experiences harm is four times more expensive than the cost of a hospital stay without a harmful event – $42,558 compared to $9,072.

“I think there are a variety of different reasons why we might start to think about patient safety, think about equity, as key interconnected dimensions of health-care quality,” says Riley.

The analysis doesn’t include data on racialized patients because Riley says pan-Canadian data was not available for their research. Data from Quebec and some mental health patients was also excluded due to differences in data collection.

Efforts to reduce patient injuries at one Ontario hospital network appears to have resulted in less harm. Patient falls at Mackenzie Health causing injury are down 40 per cent, pressure injuries have decreased 51 per cent, and central line-associated bloodstream infections, such as IV therapy, have been reduced 34 per cent.

The hospital created a “zero harm” plan in 2019 to reduce errors after a hospital survey revealed low safety scores. They integrated principles used in aviation and nuclear industries, which prioritize safety in complex high-risk environments.

“The premise is first driven by a cultural shift where people feel comfortable actually calling out these events,” says Mackenzie Health President and Chief Executive Officer Altaf Stationwala.

They introduced harm reduction training and daily meetings to discuss risks in the hospital. Mackenzie partnered with virtual interpreters that speak 240 languages and understand medical jargon. Geriatric care nurses serve the nearly 70 per cent of patients over the age of 75, and staff are encouraged to communicate as frequently as possible, and in plain language, says Stationwala.

“What we do in health care is we take control away from patients and families, and what we know is we need to empower patients and families and that ultimately results in better health care.”

This report by The Canadian Press was first published Oct. 17, 2024.

Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.

The Canadian Press. All rights reserved.

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Alberta to launch new primary care agency by next month in health overhaul

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CALGARY – Alberta’s health minister says a new agency responsible for primary health care should be up and running by next month.

Adriana LaGrange says Primary Care Alberta will work to improve Albertans’ access to primary care providers like family doctors or nurse practitioners, create new models of primary care and increase access to after-hours care through virtual means.

Her announcement comes as the provincial government continues to divide Alberta Health Services into four new agencies.

LaGrange says Alberta Health Services hasn’t been able to focus on primary health care, and has been missing system oversight.

The Alberta government’s dismantling of the health agency is expected to include two more organizations responsible for hospital care and continuing care.

Another new agency, Recovery Alberta, recently took over the mental health and addictions portfolio of Alberta Health Services.

This report by The Canadian Press was first published Oct. 15, 2024.

The Canadian Press. All rights reserved.

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Experts urge streamlined, more compassionate miscarriage care in Canada

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Rana Van Tuyl was about 12 weeks pregnant when she got devastating news at her ultrasound appointment in December 2020.

Her fetus’s heartbeat had stopped.

“We were both shattered,” says Van Tuyl, who lives in Nanaimo, B.C., with her partner. Her doctor said she could surgically or medically pass the pregnancy and she chose the medical option, a combination of two drugs taken at home.

“That was the last I heard from our maternity physician, with no further followup,” she says.

But complications followed. She bled for a month and required a surgical procedure to remove pregnancy tissue her body had retained.

Looking back, Van Tuyl says she wishes she had followup care and mental health support as the couple grieved.

Her story is not an anomaly. Miscarriages affect one in five pregnancies in Canada, yet there is often a disconnect between the medical view of early pregnancy loss as something that is easily managed and the reality of the patients’ own traumatizing experiences, according to a paper published Tuesday in the Canadian Medical Association Journal.

An accompanying editorial says it’s time to invest in early pregnancy assessment clinics that can provide proper care during and after a miscarriage, which can have devastating effects.

The editorial and a review of medical literature on early pregnancy loss say patients seeking help in emergency departments often receive “suboptimal” care. Non-critical miscarriage cases drop to the bottom of the triage list, resulting in longer wait times that make patients feel like they are “wasting” health-care providers’ time. Many of those patients are discharged without a followup plan, the editorial says.

But not all miscarriages need to be treated in the emergency room, says Dr. Modupe Tunde-Byass, one of the authors of the literature review and an obstetrician/gynecologist at Toronto’s North York General Hospital.

She says patients should be referred to early pregnancy assessment clinics, which provide compassionate care that accounts for the psychological impact of pregnancy loss – including grief, guilt, anxiety and post-traumatic stress.

But while North York General Hospital and a patchwork of other health-care providers in the country have clinics dedicated to miscarriage care, Tunde-Byass says that’s not widely adopted – and it should be.

She’s been thinking about this gap in the Canadian health-care system for a long time, ever since her medical training almost four decades ago in the United Kingdom, where she says early pregnancy assessment centres are common.

“One of the things that we did at North York was to have a clinic to provide care for our patients, and also to try to bridge that gap,” says Tunde-Byass.

Provincial agency Health Quality Ontario acknowledged in 2019 the need for these services in a list of ways to better manage early pregnancy complications and loss.

“Five years on, little if any progress has been made toward achieving this goal,” Dr. Catherine Varner, an emergency physician, wrote in the CMAJ editorial. “Early pregnancy assessment services remain a pipe dream for many, especially in rural Canada.”

The quality standard released in Ontario did, however, prompt a registered nurse to apply for funding to open an early pregnancy assessment clinic at St. Joseph’s Healthcare Hamilton in 2021.

Jessica Desjardins says that after taking patient referrals from the hospital’s emergency room, the team quickly realized that they would need a bigger space and more people to provide care. The clinic now operates five days a week.

“We’ve been often hearing from our patients that early pregnancy loss and experiencing early pregnancy complications is a really confusing, overwhelming, isolating time for them, and (it) often felt really difficult to know where to go for care and where to get comprehensive, well-rounded care,” she says.

At the Hamilton clinic, Desjardins says patients are brought into a quiet area to talk and make decisions with providers – “not only (from) a physical perspective, but also keeping in mind the psychosocial piece that comes along with loss and the grief that’s a piece of that.”

Ashley Hilliard says attending an early pregnancy assessment clinic at The Ottawa Hospital was the “best case scenario” after the worst case scenario.

In 2020, she was about eight weeks pregnant when her fetus died and she hemorrhaged after taking medication to pass the pregnancy at home.

Shortly after Hilliard was rushed to the emergency room, she was assigned an OB-GYN at an early pregnancy assessment clinic who directed and monitored her care, calling her with blood test results and sending her for ultrasounds when bleeding and cramping persisted.

“That was super helpful to have somebody to go through just that, somebody who does this all the time,” says Hilliard.

“It was really validating.”

This report by The Canadian Press was first published Oct. 15, 2024.

Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.

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