Researchers from Wageningen University in the Netherlands explored how different textures in foods influence fullness and calorie intake. The study examined crunchy, hard foods such as apples, cooked rice, and fresh salads, and found that choosing these textures during meals tended to extend satiety and reduce overall energy intake. The results appeared in the American Journal of Clinical Nutrition and add to a growing body of evidence on how sensory aspects of eating shape weight management.
Fifty participants took part in the trial. During the study period, volunteers were offered four lunch options. Two options were ultra-processed and two were minimally processed, with each category containing items that differed in texture. One dish in every group was intentionally harder and crunchier, while its counterpart was softer and easier to chew. In the crunchy set, the hard option featured boiled rice instead of mashed potatoes, a crisp leafy accompaniment instead of wilted cabbage, and a lean chicken breast replacing a fillet of fish. The softer alternatives contrasted by offering smoother textures that required less chewing. The aim was to see how texture influences eating pace, appetite signals, and perceived fullness.
Findings showed that participants who selected hard, crunchy foods consumed about 26% fewer calories during meals compared with those who chose softer options. This pattern is thought to arise because the act of thoroughly chewing crunchy foods enhances the subjective sensation of fullness. The mechanical effort during chewing can also create the impression that a larger portion has been eaten, which helps curb emotional or mindless eating and supports weight management over time. The study emphasizes that texture, beyond flavor, can play a meaningful role in how people regulate intake in real-world eating situations.
There is a broader historical note suggesting that texture and chewing dynamics influence satiety signals across diverse diets and cultural contexts. In related lines of inquiry, researchers continue to examine how texture interacts with other sensory cues, such as taste and aroma, to shape meal satisfaction and energy balance. While crunchy choices may benefit some individuals, others may respond differently based on personal preferences, dental health, and digestive tolerance. Overall, the message remains that mindful texture choices can be a practical element of a balanced eating pattern that supports weight goals.
Previously, in separate nutritional explorations, researchers have investigated how subtle shifts in preparation and processing alter the nutritional profile and satiety of foods. For instance, some studies compare the impacts of cooking methods, grain forms, and processing levels on fullness, energy intake, and post-meal comfort. Collectively, these lines of inquiry underline the importance of considering texture alongside taste, texture perception, and chewing behavior when designing meals aimed at supporting long-term weight management.