Chew More to Curb Hunger

By EatingWell Editors, January/February 2010

A recent study shows that chewing more may be the key to feeling full longer.

"I eat an ounce of almonds (no salt, oven-roasted) about 45 - 60 minutes before I head to the gym at lunchtime. They keep me from getting super hungry by the end of my workout. Then I can get back to the office and fix my lunch without...

Chew more, curb hunger. That’s what researchers concluded in a recent study in the American Journal of Clinical Nutrition in which they asked participants to chew a 2-ounce serving of almonds 10, 25 or 40 times. Participants got maximum satisfaction—they felt fuller longer—from the nuts when they chewed 40 times. Chewing more may cause a greater release of fat from the almonds, which triggers hormones that curb hunger, speculates Rick Mattes, Ph.D., R.D., professor of foods and nutrition at Purdue University, study author and an EatingWell advisor.

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