High-calorie, salty, and sugary foods are prevalent in markets and restaurants, attracting people with their delicious taste and convenience. As their popularity increases, researchers point out that there are hidden factors that make it difficult to resist overeating, leading many to consume more than what their body needs.
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Experts explain that the texture of food affects our appetite and eating behavior. Soft foods, for example, tend to lead to overconsumption due to their easy chewability and swallowability. Foods like melt-in-your-mouth cookies, crispy chips, and soft white bread all share a soft texture, which might be a major factor in overeating, according to several studies on ultra-processed foods (UPFs), as reported by Russia Today.
Ultra-processed foods are characterized by high levels of artificial additives, calories, salt, sugar, and fats, which make them irresistible but also contribute to overeating. Experts explain that when we eat, the stomach begins to stretch, releasing satiety hormones that tell the brain to stop eating. However, these signals take time to reach the brain. Since soft foods are consumed quickly, we often eat more before these satiety signals arrive.
A study published in Cell Metabolism revealed that people who consumed a diet rich in ultra-processed foods ate 500 extra calories daily compared to those who ate non-processed food. Over two weeks, participants in the first group gained 1 kilogram, while the second group lost the same amount. This wasn’t due to taste, as participants didn’t find the processed foods tastier; instead, they ate them twice as fast.
Another study published in the American Journal of Clinical Nutrition found that soft foods, whether processed or not, led to greater consumption simply due to their ease of eating. This discovery was supported by research published in 2023 in the European Journal of Nutrition, which showed that food texture impacts consumption more than whether it is processed or not.
It's not just food; drinks play a similar role. A study published in the International Journal of Obesity found that people consume 30% more of light beverages, like diluted milk, compared to thicker drinks like custard-like milk. This leads to an additional 243 calories consumed. Thicker beverages take longer to digest, helping you feel full faster, whereas lighter beverages take up less space in the stomach, hindering the feeling of fullness.
How to Reduce Overeating:
Eat Mindfully: Eating while watching TV or using your phone can lead to unconscious eating. A previous study showed that people who ate while distracted consumed 10% more during the same meal and 25% more in the following meal.
Use Proper Utensils: A scientific study found that using a smaller spoon led to smaller bites and a reduction in food consumption by 8%. Another study showed that using a larger fork in restaurants helps reduce overeating.
Chew Your Food More: A study revealed that people who increased their chewing by 150-200% consumed 14% less food. Slow chewing prolongs the meal, giving the body more time to send satiety signals.
