Feeling less-than-satisfied after your last meal? New research published in the journal Current Biology, finds that mixing foods—specifically, astringent and fatty flavors—can contribute to our feelings of fullness.
It turns out that the two tastes activate opposite ends of our sensory spectrum. Astringent foods feel rough and dry in our mouths while fatty foods feel slippery. Neither feeling on its own is favorable, but when paired together, they create what researchers like to call “a balanced mouthfeel”—the astringent basically acts as a palate cleanser, washing the slippery fats away.
Even better: These pleasurable food pairings don’t just make your meal more enjoyable—they leave you feeling more satisfied, as well, says Lisa Moskovitz, RD, CDN, owner of Manhattan-based dietetic practice Your New York Dietitian. “The flavor duo activates the pleasure center of the brain making us feel happy and full,” says Moskovitz.
You may think it’s counterproductive to eat fatty foods, but ultimately, feeling full for longer means you’ll consume fewer calories overall. (Plus, there’s a difference between good fats and bad fats—like with these 5 Fatty Foods That Make You Skinny). Here, Moskovitz explains how to eat your way slim, with meal and snack ideas that incorporate fatty fare with a bit of astringent bite:
Balanced Breakfast: Jazz up oatmeal by adding 1 tsp Coconut Oil (fat), and 1 tbsp chopped walnuts (astringent). Sprinkle in cinnamon and vanilla extract to taste.
Balanced Lunch: For a more satisfying salad, combine spinach (astringent) with 4 ounces of sirloin steak (astringent and fat), 1 ounce of parmesan cheese (fat), and squeeze half a fresh lemon (astringent) with 1 tbsp Olive Oil (fat).
Balanced Snack: Dip apple slices (astringent) in 2 tablespoons of all-natural peanut butter (astringent and fatty). Eat with 1 ounce of low-fat cheddar cheese (fatty) and 8 ounces of Green Tea (astringent).
Balanced Dinner: Grilled salmon (fatty) with ½ cup quinoa (astringent), and ¼ avocado (fatty). Wash it down with 5 ounces of your favorite white wine (astringent).
For more delicious, healthy ways to incorporate these foods into your daily diet, check out the Women’s Health recipe finder. There’s something in there for everyone!
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