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Seattle Times - Cat
Hit a plateau in your dieting? Consider adding more air. Increasing the volume of foods by pumping them with air can help reduce eating without decreasing satisfaction, according to Barbara Rolls, professor of nutrition at Pennsylvania State University. Rolls and her colleagues recently conducted a test that involved giving strawberry smoothies - a kind of fruity milk shake - to lean subjects 30 minutes before they had lunch. They used three sizes of smoothies, keeping calories and basic nutrients constant. But some were whipped in the blender longer, filling them with more air and producing drinks of higher volume. The more whipped the smoothie, the less food was eaten later at lunch. Subjects who drank the largest smoothies decreased lunch calories by as much as 12 percent, or roughly 100 calories. This despite the fact that all the smoothies had the same number of calories. Irregular-shaped foods that look big also help promote satiety by sending a strong visual message to the brain, Rolls says. Among these are salads, reduced-calorie bread and flaky or puffed cereals or snacks. The larger volume helps fool the brain into feeling full, she says. Plus, the larger, air-filled portions help satisfy oral stimulation, often what many dieters are craving.