Hard food vs. soft food… Which is more fattening?

Surprisingly, the texture of a food can make you gain more or less weight. If you're trying to lose weight, eating solid foods is better than soft foods.

 

◇Firm texture, reduces calorie intake by 26%

 

In fact, there is research that has confirmed that the texture of food can reduce calorie intake. A research team led by Professor Sian Ford of the Department of Sensory Science and Feeding Behavior at Wageningen University in the Netherlands divided 50 participants into four groups and provided them with lunch: ▲ ultra-processed foods with a firm texture, ▲ ultra-processed foods with a soft texture, ▲ minimally processed foods with a firm texture, and ▲ minimally processed foods with a soft texture. All groups had the same calories and were evaluated as having similar tastes. The research team checked how much the participants ate for lunch through video review. For dinner, the participants were free to eat and report how much they ate.

As a result, the group that ate foods with a hard texture ate 26% fewer calories than the group that ate foods with a soft texture, regardless of how processed they were. When comparing how much they ate for dinner, all groups consumed similar amounts. Meanwhile, the group that ate foods with a hard texture ate about 50% slower than the group that ate foods with a soft texture. The research team explained, "We confirmed that eating foods with a hard texture reduces energy intake, and this decrease in intake continues until the next meal." The research team also confirmed in a previous study that cutting carrots into larger and thicker parts allows people to eat them about three times more slowly.

 

◇Rice, salad, chicken breast, apples… Increase satiety and slow down your eating speed.

 

Solid foods require smaller bites and longer chewing than soft foods, which naturally slows down the pace of eating. Slower eating leads to a greater feeling of fullness, which can lead to less food intake. The research team suggests the following solid foods: rice instead of mashed potatoes; salads with crunchy ingredients instead of cabbage salad; chewy chicken breast instead of fish; firm apple instead of soft mango; and chunky tomato salsa instead of tartar sauce. The foods don't have to be anything like the ones the research team suggests. Applying the same principles, choose a hard baguette over a soft castella when eating bread on a regular basis, and if you crave meat, choose leaner cuts of pork or beef over ham.

 

 

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I bought whole wheat campagne two days ago

I'm taking one piece at a time in the morning.

Whole wheat chewing time

It takes longer than regular bread.

 

The more you chew, the longer the richness lasts.