Food Texture Trumps Food Processing In The R 2022 The American Journal Of Cl

This research examined whether the degree of food processing (ultra-processed vs. minimally processed) or food texture (hard vs. soft) has a bigger impact on how quickly we eat and how much food we consume. Previous studies suggested that ultra-processed foods might contribute to weight gain because people eat them faster and consume more calories, but researchers wanted to understand if this was really about processing or something else entirely.

The study tested four different lunch meals that varied by both processing level and texture. Participants ate hard-textured meals (both minimally processed and ultra-processed) much more slowly than soft-textured meals. Most importantly, people consuming the harder-textured meals ate 21% less food by weight and 26% fewer calories overall, regardless of whether the food was ultra-processed or minimally processed. This suggests that texture, not processing level, was the main driver of eating behavior.

These findings challenge the common assumption that ultra-processed foods are inherently problematic for weight management. Instead, they suggest that the physical properties of food - particularly how much chewing is required - may be more important for controlling calorie intake. Foods that require more chewing naturally slow down eating, which gives the body time to register fullness signals and helps prevent overeating.

For metabolic health and weight management, this research suggests that focusing on food texture and eating rate could be practical strategies. In clinical practice, this might translate to recommendations about choosing foods that require more chewing and being mindful of eating speed, rather than strictly avoiding all processed foods.