Soep en groenten om af te vallen.*
Twee studies door de Amerikaanse Pennsylvania State universiteit over afvallen.
Uit de eerste studie blijkt dat voor de maaltijd een bord soep eten is een goed idee voor mensen die willen afvallen of niet dikker willen worden. Proefpersonen die voor de maaltijd een bord soep aten, aten nadien minder en consumeerden over het geheel van de maaltijd gemiddeld een 20% minder
calorieën. De onderzoekers benadrukken wel dat het om een caloriearme soep (ong. 100 à 150
calorieën per portie) moet gaan waaraan bijv. geen room is toegevoegd. Voor het onderzoek werden vier soorten soep opgediend: bouillon met groenten, niet-gepureerde
groentesoep, grof gepureerde groentesoep en fijn gepureerde groentesoep.
In de tweede studie met kinderen werden gepureerde groenten toegevoegd aan een normale pastasaus waardoor de energiewaarde van de saus met 25% daalde. De kinderen die de
groentesaus aten, consumeerden gemiddeld 17% minder calorieën dan de kinderen die de gewone pastasaus kregen.
Eating Soup Will Help Cut Calories At Meal
– Eating low-calorie soup before a meal can help cut back on how much food and calories you eat at the meal, a new Penn State study shows.
Results show that when participants in the study ate a first course of soup before a lunch entree, they reduced their total calorie intake at lunch (soup + entrée) by 20 percent, compared to when they did not eat soup.
“This study expands on previous studies about consuming lower-calorie soup as a way to reduce food intake,” says co-author Dr. Barbara Rolls, who holds the Guthrie Chair of Nutrition at Penn State. “Earlier work suggests that chunky soup may be the most filling type of soup, so the purpose of this study was to determine whether different forms of soup might have different effects on food intake. “
The study tested whether the form of soup and the blending of its ingredients also affected food intake and satiety. All of the soups tested in the study were made from identical ingredients: chicken broth, broccoli, potato, cauliflower, carrots and butter. However, the methods used to blend the ingredients varied, so that the form of the soup changed. Soups tested included separate broth and vegetables, chunky vegetable soup, chunky-pureed vegetable soup, and pureed vegetable soup.
While researchers thought that increasing the thickness or the amount of chewing required may have made certain forms of soup more filling, results of the study show that low-calorie soup is filling regardless of its form.
Julie Flood, a doctoral student in nutritional sciences at Penn State, and Dr. Rolls presented their findings at the Experimental Biology Conference in Washington, D.C.
“Consuming a first-course of low-calorie soup, in a variety of forms, can help with managing weight, as is shown in this research and earlier studies. Using this strategy allows people to get an extra course at the meal, while eating fewer total calories,” says Flood. “But make sure to choose wisely, by picking low-calorie, broth-based soups that are about 100 to 150 calories per serving. Be careful of higher-calorie, cream-based soups that could actually increase the total calories consumed.”
The research was supported by a grant from the National Institutes of Health.
Parents Can Sneak Veggies Into Kids’ Diet
--- Parents who want their kids to consume fewer calories and eat more vegetables might find a healthy solution with “stealth vegetables.” A Penn State study shows that decreasing the calorie density of foods by adding vegetables and other lower-calorie ingredients leads to a reduction in children’s calorie intake and an increase in vegetable consumption.
“To combat the epidemic of childhood obesity, the World Health Organization recommends reducing children’s consumption of calorie-dense foods. Many children are not eating enough foods that are low in calorie density, such as fruits and vegetables,” said Dr. Barbara Rolls, who holds the Helen A. Guthrie chair of nutritional sciences at Penn State’s College of Health and Human Development. “Parents often find it difficult to get their kids to eat vegetables.”
The researchers developed two variations of pasta, and served the dishes to 61 children between 3-5 years of age on different occasions. One dish had a higher calorie density (1.6 kilocalories per gram), while the second dish was 25 percent lower in calorie density (1.2 kilocalories per gram) and had a larger amount of vegetables.
“We blended broccoli and cauliflower and incorporated it into the pasta sauce,” said Kathleen E. Leahy, doctoral candidate and lead author of the study. “The kids could not really tell the difference and ate a consistent weight of pasta.”
Leahy and her colleagues Rolls, Leann Birch, Distinguished Professor of Human Development and Family Studies at Penn State University, and Jennifer Fisher, Assistant Professor of Pediatrics at Baylor College of Medicine in Houston, Texas, presented their findings at the Experimental Biology Conference in Washington, D.C.
When served the lower-calorie pasta, children consumed 17 percent fewer calories and ate significantly more vegetables, compared to the higher-calorie pasta. Results from preference tests also suggest that for the most part, the children showed no clear preference for either dish.
“The fact that we got the reduction in caloric intake is absolutely great,” said Rolls. “And the increase in vegetable intake suggests a strategy for improving diet quality,” she added.
Leahy, however, notes that parents should still actively promote the consumption of vegetables by serving them regularly and eating them with their children. “You not only want to increase their vegetable intake but also want to ensure that your kids will acquire a taste for vegetables,” she added.
The study was funded by a grant from the Robert Wood Johnson Foundation. (Juli 2007)