Calories, Calorie Density, Fiber, Blending and Juicing

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Calories, Calorie Density, Fiber, Blending and Juicing

Postby JeffN » Tue Feb 09, 2010 11:04 am

A recent study came out further emphasing the points I make here about why consuming the whole fruit is better than the blended fruit or the juice from the fruit, especially in regard to calorie density and weight.

Subjects consumed a "pre -load" consisting of either 1) nothing, 2) a whole apple 3) applesauce, 4) apple juice with added fiber, 5) apple juice.

From the study...

"On test days, subjects came to the laboratory at their assigned meal times and were seated in individual cubicles. Before each meal, they completed a report to evaluate their compliance with the study protocol and to ensure that they were feeling well. At the lunch meal, after the report was completed, the preload was served and subjects were instructed to take 10 min to consume the food or beverage, using a timer to pace themselves. When subjects received no preload, they were given a magazine and asked to sit quietly and read for 10 min. Following the 10-min preload period, they were given 5 min to rate their hunger and satiety and characteristics of the preload. Then, after a total of 15 min, the test meal was served. Subjects were instructed to eat and drink as much or as little of the test meal and water as they wanted. The amount of time taken to consume the test meal was recorded for each subject."

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This chart shows the caloric intake at lunch following the consumption of either nothing (no preload), an apple, applesauce, apple juice (with fiber added), apple juice (no fiber added). The apple, applesauce and apple juice with fiber all had the same amount of fiber, there was a clear (and significant difference) in the effect on satiety and caloric intake. The whole apple produced the most significant benefit, decreasing calorie intake 15%. The apple sauce decreased caloric intake 6% and the apple juice with fiber 1%. The plain apple juice actually increased total caloric intake by 3%.

We see the same influence on the rating of "Hunger"

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And on the rating of "fullness"

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All of this is 100% consistent with the other studies I have discussed and my recommendations.

For weight, because of the influence on calorie density, hunger and fullness, it is best to consume fruit in its whole form. While blending is better than juicing, and still retains all the fiber, it is not as good as the whole fruit. Avoid liquid calories, such as juices, and there is little difference between juice with fiber and regular juice.

In Health
Jeff


The effect of fruit in different forms on energy intake and satiety at a meal Appetite, Volume 52, Issue 2, April 2009, Pages 416-422 Julie E. Flood-Obbagy, Barbara J. Rolls

ABSTRACT
Consuming whole fruit reduces ratings of satiety more than fruit juice, but little is known about the effects of different forms of fruit on subsequent energy intake. This study tested how consuming preloads of apples in different forms prior to a meal (apple, applesauce, and apple juice with and without added fiber) influences satiety and energy intake at meal. Preloads were matched for weight, energy content, energy density, and ingestion rate. Once a week for 5 weeks, 58 adults consumed one of four preloads (266 g; 125 kcal [523 kJ]), or no preload (control), followed by a test meal consumed ad libitum 15 min later. Results showed that eating apple reduced lunch energy intake (preload + test meal) by 15% (187 +/- 36 kcal [782 +/- 151 kJ]) compared to control (p < 0.0001) and decreased energy intake compared to applesauce and both juices. Fullness ratings differed significantly after preload consumption (apple > applesauce > both juices > control). Overall, whole apple increased satiety more than applesauce or apple juice. Adding naturally occurring levels of fiber to juice did not enhance satiety. These results suggest that solid fruit affects satiety more than pureed fruit or juice, and that eating fruit at the start of a meal can reduce energy intake.
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Re: Calories, Calorie Density, Fiber, Blending and Juicing

Postby AussieDavid » Tue Feb 09, 2010 1:49 pm

Thanks Jeff,

What works for me when I feel hungry (not for a main meal) is an orange. It fills me up quite well. A reasonable sized apple will do the same for me.
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Re: Calories, Calorie Density, Fiber, Blending and Juicing

Postby JeffN » Wed Sep 28, 2011 7:22 am

From the classic study

Depletion & Disruption of Dietary Fiber: Effect on Satiety, Plasma Glucose & Serum Insulin. The Lancet, October 1, 1977

Apples were significantly more filling for much longer then either blended apples or apple juice.

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Apples caused the lowest spike in glucose and returned to normal much sooner than either blended apples or apple juice.

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Apples caused the least spike in insulin and returned to normal much sooner than either blended apples or apple juice

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Eat your fruit, don't drink or it or blend it.

In Health
Jeff
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Re: Calories, Calorie Density, Fiber, Blending and Juicing

Postby f1jim » Wed Sep 28, 2011 7:41 am

Excellent report, Jeff.
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While adopting this diet and lifestyle program I have reversed my heart disease, high cholesterol, hypertension, and lost 54 lbs. You can follow my story at http://www.drmcdougall.com/star.html Scroll to James Brown
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Re: Calories, Calorie Density, Fiber, Blending and Juicing

Postby SactoBob » Wed Sep 28, 2011 8:15 am

Thanks Jeff. Who knew that the less you process or refine food, the better it is for you? Oh yeah, you knew. It's what you've been saying for years, and the key information that helped me and my family recover our health. Thanks.
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Re: Calories, Calorie Density, Fiber, Blending and Juicing

Postby susie » Fri Sep 30, 2011 12:23 am

I recently got into the habit of drinj=king 2 glasses of apple juice a day. i was in the tropics and I noticed that my weif=ght had gone up 3 kilograms (3.6 pounds) I cut out the juice and made sure my diet was 100% compliant to the MWL programme and I have now lost 2 of the 3 kilos.

My clothes now fit me!!!
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