It is widely acknowledged by dietitians that one of the fundamental principles of weight loss is to eat slowly, allowing the body enough time to feel full once an adequate amount of food has been consumed. However, when hunger strikes, it can be difficult to resist devouring every bite.
A recent study published in the American Journal of Clinical Nutrition has found a potential solution for those who struggle to savor their meals. The study reveals that people tend to eat up to half as fast when they have to chew their food more, resulting in approximately 20% less food consumption. This suggests that foods with hard, crunchy, or chewy textures, which require more chewing, could aid in weight loss by preventing overeating and promoting a quicker feeling of satisfaction.
The study involved a group of 50 individuals who were given four different lunches: two ultra-processed meals and two minimally processed meals. Each category included one meal with foods that had a harder and crunchier texture compared to the other. The researchers from Wageningen University in the Netherlands discovered that those who consumed the crunchier meals consumed 26% fewer calories, regardless of the level of processing, simply because these meals took longer to eat.
The soft meals consisted of mashed potatoes, coleslaw, fish bites, canned soft mangoes, a flavored yogurt drink, and tartare sauce. On the other hand, the harder meals included boiled rice, a crunchy salad, chewy chicken breast, apples, thick unflavored yogurt, and a lumpier tomato salsa. Despite similar taste ratings and calorie content, individuals who ate the harder meals consumed approximately 300 fewer calories due to eating less of the provided food. The meal with the lowest calorie count in the study was the hard, minimally processed meal at an average of 483 calories, while the soft, ultra-processed meal had the highest calorie count at an average of 790 calories.
The researchers attribute the reduced calorie intake to the fact that individuals with crunchier meals had to chew more before swallowing, which slowed down their eating pace by up to half. As a result, they appeared to eat less overall. The study suggests that the slower a person eats, the less they tend to consume.
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