Nutrition Diva received this question in her inbox this week: “I have heard that chewing our food is better than drinking it. Is this true and to what degree? I’m a person who loves smoothies for breakfast. Should I make my smoothies thicker and eat them with a spoon instead?”
Her answer? There’s quite a bit of research to show that the texture of food has a big effect on how full we feel after eating it, or even how much of it we eat. That effect is independent of other factors such as how many calories it contains or how much protein or fat or fiber it contains.
In general, foods that require more chewing lead to lower intake and greater satiety. Thicker liquids are more filling than thinner ones. So, eating a bowl of yogurt with some fruit and maybe some grains or chia seeds (or whatever) would theoretically keep you full longer than putting those exact same foods into the blender and making them into a smoothie.
There’s even research showing that adding a zero-calorie thickening agent to a liquid makes it more filling. So, Anne Marie may be onto something in terms of making her smoothies thicker. But, in the spirit of “if it ain’t broke, don’t fix it,” it may be that satiety is not a problem. If your smoothie is getting you as far through the day as you need it to, and you enjoy the convenience or just the experience of consuming your breakfast that way, there’s no compelling nutritional reason to change what you’re doing. For that matter, if you’re actually trying to consume more calories without getting overly full, you can take advantage of the effect.
On the other hand, if you find yourself hungry soon after drinking a smoothie that contains an entire meal’s worth of nutrition, you could experiment with a breakfast that’s nutritionally equivalent but requires some chewing.
Research studies can certainly be informative. But remember that research suggests what is most likely to happen for most people. Your mileage may vary. So don’t be afraid to find what works for you, based on your needs and preferences. Listen to the full Nutrition Diva episode here or read a transcript here.
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Kushiel's Dart
The lush epic fantasy that inspired a generation with a single precept: Love As Thou Wilt
The first book in the Kushiel's Legacy series is a novel of grandeur, luxuriance, sacrifice, betrayal, and deeply laid conspiracies. A world of cunning poets, deadly courtiers, deposed rulers and a besieged Queen, a warrior-priest, the Prince of Travelers, barbarian warlords, heroic traitors, and a truly Machiavellian villainess...all seen through the unflinching eyes of an unforgettable heroine.
