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A recent study has found that the texture of food plays a significant role in how quickly people eat and how many calories they consume, offering new insights into strategies for curbing overeating, especially with ultra-processed foods.
Key Findings
Researchers examined how both food texture and the degree of processing affected eating behaviors among healthy adults. Participants consumed four types of meals: soft minimally processed, hard minimally processed, soft ultra-processed, and hard ultra-processed. The study found that harder-textured meals—regardless of whether they were minimally processed or ultra-processed—were eaten more slowly and resulted in a 21% to 26% reduction in both food weight and energy intake compared to softer meals.
Specifically, the least energy was consumed from hard minimally processed meals (about 483 kcal), while the most was consumed from soft ultra-processed meals (about 789 kcal), a difference of approximately 300 kcal per meal. Importantly, all meals were rated as equally satisfying, suggesting that eating harder foods did not leave participants feeling less full.
Implications for Diet and Public Health
The findings suggest that modifying the texture of foods—making them harder or chewier—could be a practical approach to slowing eating rates and reducing calorie intake, even when consuming ultra-processed foods. Since ultra-processed foods are often softer and higher in energy density, these characteristics may contribute to overeating. The study highlights the potential for food manufacturers and public health initiatives to reformulate products with enhanced texture and lower energy density as a means to help control calorie intake.
No Compensation at Later Meals
Interestingly, participants did not compensate for the reduced calorie intake at lunch by eating more at subsequent meals, indicating that the effects of food texture on calorie reduction may be sustained throughout the day.
Expert Perspective
The research adds to the growing body of evidence that eating rate and food structure are important factors in energy intake and obesity prevention. While previous studies have shown that slower eating can help reduce calorie intake, this study demonstrates that changing food texture is an effective, practical method to achieve this, potentially without sacrificing meal satisfaction.
“Our findings demonstrate that food texture accounted for observed differences in the amount (g) of food consumed across minimally processed and ultra-processed diets, and texture and degree of processing (energy density) accounted for observed differences in energy intake,” the study authors concluded.
Disclaimer
This article summarizes findings from recent peer-reviewed research. The information provided is for general educational purposes only and should not be considered medical advice. Individuals should consult a healthcare professional before making significant changes to their diet or eating habits.
