Eat less thanks to satiating dishes!

March 13, 2006 – Quebec researchers have developed a healthy and tasty dish that allows you to feel fuller longer and, ultimately, to eat less. This could prove to be a possible solution for sustainable weight loss, unlike low calorie diets which, because of the feeling of hunger they cause, often result in regaining the lost weight.

For the purposes of their study¹, the team of researcher Angelo Tremblay² invited 13 men to the table. On the menu: sautéed chicken with spices accompanied by whole wheat spaghetti (the satiating “test” dish) and carbonara fettuccinis (the “control” dish). The experiment took place over two days, at a minimum of one week apart, so that each participant rated both dishes.

Once their plate was finished, subjects could eat chocolate mousse cake at will. The average age of the men was 26, and their average body mass index was 23.9.

From this most original experience, it emerges that the men who ate the spiced chicken subsequently consumed less dessert than those who ate the fettuccini carbonara. Thus, they absorbed fewer calories during the same meal. What is more, three hours after the meal, they felt less hunger thanks to this satiating dish. Importantly, this resulted in a lower consumption of total calories in the day: 420 calories less on average among those who ate the chicken dish compared to others.

The secrets of the satiating power of this spiced chicken? Compared to fettuccini carbonara, the chicken dish contained less fat, more protein and more dietary fiber. In addition, his energy density, that is, the amount of calories divided by his weight, was about half as much. Low energy density foods provide few calories for their weight. This is the case with vegetables, lentils, brown rice, oats, etc. Rich in fiber, water and nutrients, these foods occupy a large place in the stomach when ingested, thus contributing to fullness.

In this case, the spiced chicken and carbonara fettuccini provided the same number of calories (500 calories), but the chicken portion was larger than that of the fettuccini. As for the flavor of the dishes, participants said they enjoyed both equally.

The researchers also ensured that their satiating dish contained a good supply of vitamins and minerals, especially calcium, a mineral that could help with weight control according to other research. They also seasoned their food with a teaspoon of ground hot pepper. The capsicin contained in hot pepper would indeed help burn calories.

Click here to view the recipe for Chicken with spices.

Marie-Michèle Mantha – PasseportSanté.net

1. Poortvliet PC, Bérubé-Parent S, Drapeau V, Lamarche B, Blundell JE and Tremblay A. Effects of functional foods on spontaneous energy intake, satiety, and palatability (working title). Study to be published.
2. Angelo Tremblay holds the Canada Research Chair in physical activity, nutrition and energy balance at Laval University where he is also a full professor in the Department of Social and Preventive Medicine, Division of Kinesiology. He also collaborates with the Chair on Obesity at the same University.