Consume Soups -- You will Eat Fewer Calories and Be Just as Full

[Guest guest]

Hello CR ALL:

Eating veggies with a cup of water is very different from

eating your veggies as a soup.

With the soup, you consume fewer calories to feel just as

full. At the next meal, you will still consume the same

number of calories whether you had soup or not. Ie, you

will not compensate by eating more calories later.

Here is the Proof:

http://www.nutrition.org/cgi/content/full/130/2/268S

Satiety refers to the effects of a food or meal after eating has ended.

To study satiety, a fixed amount of a defined food (a preload) is

consumed; after an interval of time, the effect of the preload on

subsequent intake is measured.

See the Section: The role of the energy density of food in satiety

-------------------------------------------------------------------

In general, the water content of foods is a critical determinant of

energy density; it has a larger effect than other ingredients such as

fat or fiber. We saw in the previous experiment that adding water to

a food increased the effect of the food on satiety. It is of both

practical and theoretical interest to determine whether the addition of

water affects intake simply by increasing the volume in the stomach, or

if an increased volume of food affects satiety through sensory and

cognitive influences. For example, a food with added water will look

bigger and will likely cause greater stimulation of oropharyngeal

mechanisms.

One way to separate these influences is to test subjects with the

food and water consumed separately and to compare the effects

with those when the food and water are mixed together.

In a recent study, we developed a chicken, rice and vegetable casserole

containing 1128 kJ and weighing 263 g (Rolls et al. 1999b ). The base of

this casserole was undiluted cream of chicken soup; thus water could be

added to the casserole to make a soup. The casserole and soup had

exactly the same ingredients except for the additional 356 g of water

in the soup. In a third condition, the casserole was served with a

glass of water equivalent to the amount of water that had been added to

make the soup. When the women in the study ate lunch 5 min after

finishing the preloads, the water affected how much was eaten, but only

when it was incorporated into the casserole to make a soup. The women

ate similar amounts when the casserole was served with and without a

glass of water. When they consumed soup, however, they felt fuller and

less hungry and consumed ~27% less energy compared with intake at lunch

after the casserole. The subjects did not compensate at dinner for this

reduction in lunch intake. This study showed that water had to be

incorporated into a food, thereby increasing its weight or volume, to

influence satiety.

The lesson is: Consume soups. You will consume fewer calories.

-- Warren