Surprisingly, foods can be divided into those that cause more weight gain and those that cause less weight gain depending on their texture. If you want to lose weight, it is better to eat firm foods rather than soft foods.

 

◇A firm texture that helps you consume 26% fewer calories

 

There are research findings that confirm the texture of food can actually reduce caloric intake. Professor Cian Ford's research team from the Department of Sensory Science and Eating Behavior at Wageningen University in the Netherlands divided 50 experimental participants into four groups, providing them with ▲hard-textured ultra-processed foods ▲soft-textured ultra-processed foods ▲hard-textured minimally processed foods ▲soft-textured minimally processed foods for lunch. All were composed of the same calories and were rated as similar in taste. The research team confirmed how much participants ate for lunch through video analysis. Dinner was freely consumed by the participants, and they were asked to report how much they ate.

As a result, the group that ate foods with a firm texture consumed 26% fewer calories than the group that ate foods with a soft texture, regardless of how processed the foods were. When comparing how much was eaten for dinner, the intake was similar across all groups. Meanwhile, the group that ate firm foods was found to have a meal pace approximately 50% slower than the group that ate soft foods. The research team stated, "Eating firm foods reduces energy intake, and this reduction continues until the next meal." The team also confirmed in previous studies that when eating carrots, cutting and consuming larger, thicker parts allows for eating about three times more slowly.

 

◇Rice, salad, chicken breast, apple… Increase satiety and slow down eating speed

 

Hard foods can be bitten into smaller pieces and require longer chewing compared to soft foods. Naturally, this slows down the eating pace. When eating slowly, a greater sense of fullness is felt, leading to less food intake. The types of hard foods suggested by the research team include ▲ rice instead of mashed potatoes ▲ a crunchy salad with ingredients instead of cabbage salad ▲ chewy chicken breast instead of fish fillet ▲ a firm apple instead of soft mango ▲ chunky tomato salsa instead of tartar sauce. It is not necessary to stick to the specific types of foods proposed by the research team. Applying the same principle, when eating bread normally, it is better to choose a hard baguette over soft castella, and if craving meat, opt for pork or beef cuts with lower fat content rather than ham.

 

 

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Bought whole wheat ciabatta two days ago

I am packing one piece each in the morning.

The chewing time of whole wheat

It takes longer than regular bread.

 

The more you chew, the longer the bitterness lingers.