Yes, we need this kind of research, but really, I don’t think anyone would be surprised by the results. Which snack more filling?
- 65 calories of mixed berries (strawberries, raspberries, blackberries, blueberries)
- 65 calories of a fruit-flavored candy (made with real fruit juice)
Give people a snack: one day candy, another day fruit. An hour later, let them eat as much pasta as they want. What happened?
A 20% increase in pasta calories after the candy compared to the fruit.
- The candy snackers consumed 825 calories’ worth of pasta
- The fruit snackers consumed 690 calories’ worth of pasta
From a nutrition perspective, fruit is clearly healthier than candy. But it’s the habits perspective that matters more. fruit-better-candy
From a habits perspective, it is important to teach kids that fruit and vegetables are the go-to food. Plus, every bite pays off. The better your kids eat at snack, the less you have to worry about how well they eat at dinner.
This was a small study, only 12 women, but I don’t think we need much more to establish that eating fruit holds you over between meals better than candy. fruit-better-candy
Candy ingredients: Sugar, Glucose Syrup (contains Sulphites), Water, Gelatine, Concentrated Fruit Juices** (1%) (Apple, Strawberry, Blackcurrant, Raspberry), Acid (Citric Acid), Colours (Anthocyanins, Vegetable Carbon), Flavourings, **Equivalent to 5.5% Fruit Juice
Fruit ingredients: Fruit
- Less sugar
- More volume
- More fiber
- More chewing
And…reinforcing the importance of the mind: researchers speculate that the fruit snack may have produced higher expected satiety. People think they’re fuller and more satisfied so afterwards they eat less food. fruit-better-candy
Thanks to The Center for Science in the Public Interest for writing about this study in their Jan/Feb 2016 Nutrition Action Healthletter.
~Changing the conversation from nutrition to habits.~
Source: James, L. J., M. P. Funnell, and S. Milner. 2015. “An Afternoon Snack of Berries Reduces Subsequent Energy Intake Compared to an Isoenergetic Confectionary Snack.” Appetite 95: 132-37.