Adding ‘Hidden’ Veggies to Meals Cuts Calorie Intake

Adding puréed vegetables into a meal reduces the number of calories and increases vegetable intake without comprising taste or texture, according to a new study published in the American Journal of Clinical Nutrition.

Researchers at Penn State University investigated whether incorporating “hidden" puréed vegetables to decrease the energy density of entrées at multiple meals reduced daily energy intakes and increased daily vegetable intakes. The study included 20 men and 21 women who ate ad libitum breakfast, lunch and dinner in the laboratory once a week for three weeks. Across conditions, entrées at meals varied in energy density from standard versions (100% condition) to reduced versions (85% and 75% conditions) by the covert incorporation of 3 or 4.5 times the amount of puréed vegetables. Entrées were accompanied by unmanipulated side dishes. Participants rated their hunger and fullness before and after meals.

The participants consumed a consistent weight of foods across conditions of energy density; thus, the daily energy intake significantly decreased by 202 ± 60 kcal in the 85% condition (P < 0.001) and by 357 ± 47 kcal in the 75% condition (P < 0.0001). Daily vegetable consumption significantly increased from 270 ± 17 g of vegetables in the 100% condition to 487 ± 25 g of vegetables in the 75% condition (P < 0.0001). Despite the decreased energy intake, ratings of hunger and fullness did not significantly differ across conditions. Entrées were rated as similar in palatability across conditions.

Sources:

* American Journal of Clinical Nutrition: Hidden vegetables: an effective strategy to reduce energy intake and increase vegetable intake in adults