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Dr. Chris Spearman
High Performance Coach ?? Speaker | Mentor | Chief Executive Officer at Apollo? LinkedIn Accelerator
I’ve gone through before that calories from macronutrients largely control your weight and body composition, and micronutrients contribute to general health, performance and well being…
Another factor that you need to be aware of, is HOW you get your macro and micronutrients.
This is extremely important especially when dieting as how you get your food aids in avoiding hunger (satiety).
Drinking your 100 calories is not the same thing as eating 100 calories.
To help me explain I will take you through a study by….The study compared giving people the same amount of carbohydrates (60 g) from whole apples, apple purée or apple juice. Because apple juice can be consumed much faster than whole apples, participants were asked to consume their given food over a given amount of time. The participants were asked to rate their feeling of hunger and fullness before and after consuming their food. The results are very interesting:
Whole apples made the participants feel fuller compared to the other versions of apple. This isn’t surprising when it comes to apple juice: it doesn’t contain any pulp and has less fiber, which probably explains why it doesn’t satisfy hunger cravings as well.
The more interesting comparison here is between apple puré and whole apples. Both contain exactly the same macronutrients and micronutrients, but whole apples resulted in less hunger. So “breaking up” a food (also known as processing) more seems to make it less filling.
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When dieting if you are struggling with hunger, base your diet on whole foods as much as possible. The more processed a food, the less filling it is likely to be compared to how many calories it contains.
It all comes down to food quality
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Chris
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