Research
Adherence
Increasing food texture (harder, chewier, or more viscous) reduces meal size and improves satiety by slowing eating rate and increasing oral processing time, independent of caloric content.
Make your food harder, chewier, or thicker without adding calories. For example, choose whole fruits over juice, or add thickeners to soups/beverages. This slows your eating rate and increases satiety, helping you eat less without feeling deprived.
GoodSupportsHIGH confidence
Viscous, chewy and hard foods are consumed more slowly and are consistently ingested in smaller quantities than foods and beverages with softer textural characteristics... This reduction is independent of reported palatability and occurs with little or no awareness as people eat in response to the textures served, by taking smaller bites and chewing for longer.
Why this rating
Supported by multiple laboratory studies cited (118-124, 147-149) showing consistent reductions in intake.
Source
Sensory influences on food intake control: moving beyond palatability
Keri McCrickerd et al. · Obesity Reviews · 2015
narrative_reviewCited 411×
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