kitchen table math, the sequel: off-topic - vegetables make you thin

Sunday, July 3, 2011

off-topic - vegetables make you thin


They do.

Vegetables make you thin.

I'm starting to see fruits and vegetables (and legumes) the way people used to see diet pills back when it was legal for housewives to take amphetamines to lose weight: eat your vegetables, fruits, and beans, and you can eat anything else you want and still stay thin.

The reason you can eat anything else you want and still stay thin is that you don't want to eat as much as you do when you're not eating beaucoup fruits, vegetables, and legumes. Fruits, vegetables, and legumes are natural appetite suppressants.*

Here's more evidence:
[R]esearchers from Penn State gave 20 men and 21 women casseroles made with varying amounts of purée — a strategy popularized by the cookbook author Jessica Seinfeld, who has encouraged parents to sneak vegetables into foods like spaghetti.

But in the Penn State study, the goal wasn’t to trick people into eating vegetables. Adding the purée bulked up the dish and resulted in fewer calories per serving. (You can see two of the recipes developed by the researchers here.)

In a macaroni and cheese recipe from the researchers, for instance, the cheese sauce is made with skim milk, reduced-fat cheese and one cup each of puréed cauliflower and puréed summer squash.

The diners were fed the casseroles during different visits. They ate pretty much the same amount of food during each visit and reported no differences in flavor or enjoyment. But when they were served the casseroles made with puréed vegetables, they ate 200 to 350 fewer calories a meal.

“We’ve been able to change recipes a lot, even baked goods, and we’ve been doing it for preschool kids and adults,” said Barbara Rolls, director of Penn State’s laboratory for the study of human ingestive behavior. “We had a huge effect on energy intake. We’re adding cups of veggies to recipes and people don’t even notice.”

Other research by Dr. Rolls, author of the popular diet series Volumetrics has shown that eating soup or salads before a meal can also curb the appetite and result in eating fewer calories over all.

But the stealth-vegetable approach allows diners to eat the same amount of favorite foods without ingesting as many calories.


“We offered a Tex-Mex casserole, and we could get away with adding the vegetables much more easily,” she said. “Once you put in those spicy flavors, they mask other changes in calorie density and vegetable content. The people were totally unaware we were adding lots and lots of veggies.”

While the best option is to purée vegetables and add them to home-cooked meals, Dr. Rolls said she hoped the food industry would respond by offering more convenient canned and frozen vegetable purées and more foods bulked up with vegetables
Adding Food and Subtracting Calories
by Tara Parker-Pope
May 2, 2011, 5:03 pm
my rules:
animal fat makes you eat more
plant foods make you eat less

The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids' Favorite Meals

The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids' Favorite Meals
by Missy Chase Lapine

* I'm not sure plant foods are natural appetite suppressants; it's a 'working hypothesis.' I'm 99% certain palmitic acid makes you eat more.


Debbie Stier said...

I took your advice about eating an apple a day back in January, and I hated apples then, but now I like them so much that I often eat 2 or 3 per day and if I'm out of apples, I'll move heaven and earth to get more.

I absolutely feel best (and weigh less) when I'm eating a vegan diet. My problem is that I get bored (I'm not a creative cook and have no interest.....and I've tried to cultivate one). I end up integrating dairy back into my diet, if only because I can't bear to eat another bowl of spaghetti.

I wish I had a vegan chef. I would be so happy to eat a plant based diet for the rest of my life if someone cooked it for me.

Crimson Wife said...

I think it really depends on one's individual metabolism. Carbs make me eat more, while animal proteins in moderation fill me up and keep me satisfied. 150 calories' worth of fruit salad will leave me starving an hour later, while 150 calories' worth of an egg white-and-turkey breast omelet will keep me full until lunch.

I do love veggies, however. The Volumetrics trick of starting with soup and/or salad is a great one!

Nickd said...

I became a vegan a little over a year ago. I eat lots of vegetables and fruits (2 lbs a day+) so I don't know if I agree that plant foods make you eat less. Not sure animal fat makes you eat more either. I would say that HFCS (found in most processed foods) increases your appetite. I avoid it. I have lost so much weight without being hungry that I finally added salmon into my diet (although I eat it sparingly). I am rarely hungry. If I feel hungry, I find that I am quickly satisfied with a half of avocado or a handful of almonds. I have eaten a small bit of meat and I have found that I don't like the texture of it anymore. At 43, I am the leanest I've ever been in my life. I can't imagine eating any other way.