We regularly see questions round why complete bananas are a Slimming World Free Food (meals that may be eaten freely to fulfill your urge for food, with no weighing, measuring or counting), whereas mashed bananas have a Swip worth (and may be loved in measured quantities). As with all the things we do, there’s a scientific, evidence-based cause, as our registered nutritionist Dr Sarah Bennett explains…
Breaking down the science
Mashing, mixing or puréeing meals doesn’t change its calorie content material (the energy are all nonetheless there – simply mushier!). Slimming World’s healthy eating plan is predicated on far more than simply energy, although, and mixing meals makes it a lot simpler to devour. It’s much less filling, too – so we’re left wanting extra to fulfill our urge for food, which may enhance our calorie consumption and result in weight achieve.
When fruit is loved in its pure, complete kind, it’s low in power density (energy per gram), cumbersome and satiating (it helps fill you up). When it’s mashed, juiced or made into smoothies, those self same energy lose their cumbersome, appetite-satisfying properties and slip down far more simply. For instance, analysis has proven that apple juice is consumed 10 instances quicker than the equal variety of complete apples, and has far much less filling energy.
The method of breaking down and absorbing meals permits your digestive system to register that you just’re full, whereas releasing hormones that ship alerts to the mind to let you know which you can cease consuming. When meals is already partially damaged down for us – if it’s blended or juiced, for instance – there’s much less work for the physique to do, that means our satiety alerts aren’t triggered as a lot. It additionally means the sugar that was as soon as contained inside the cell partitions of the fruit is now ‘free’ so it’s absorbed into the blood faster, which may additionally have an effect on urge for food and make us really feel much less full than we’d’ve if we’d eaten the fruits of their complete kind.
But it surely’ll be mashed up in my mouth?!
True – and that’s truly one more reason why complete bananas are Free and mashed bananas aren’t. The method of feeling full begins lengthy earlier than meals reaches the abdomen – it begins once we first see and scent meals after which, importantly, once we begin to chew. Chewing is a big step in a series of occasions that finally results in us feeling full and stopping consuming. Amongst different issues, it will increase the discharge of these all-important hormones that inform us once we’ve had sufficient. Eradicating this step by mashing or puréeing meals can affect how full it makes us really feel.
Do all mashed meals have a Swip worth?
No, we’re solely referring to mashed, blended or juiced fruits. That is primarily as a result of their dietary profile and the way we mostly devour them. They’re naturally larger in sugar than different meals we would mash, and are additionally extra doubtless for use as a snack, smoothie or as a dessert – including further energy on high of major meals.
(Whereas tomatoes are technically a fruit, as a result of they’re typically utilized in savoury dishes, we classify them as a Free vegetable in our wholesome consuming plan. They’re often served as a part of a filling major imply or aspect, and never typically used as a snack or dessert.)
Are you able to clarify why soup is Free, however vegetable juice isn’t?
When greens are blended to make soup, they’re often eaten as a meal quite than a fast drink between meals or along with a meal. The warmth of the soup slows the velocity at which we eat, too, and analysis reveals this provides our physique an opportunity to recognise we’re consuming and feeling fuller – one thing that tends to not occur once we gulp down chilly smoothies or juice. Mixing soup additionally retains fibre (in comparison with juiced greens), which causes the abdomen to increase extra and provides filling energy.
At Slimming World, we’re obsessed with serving to you to attain and keep your weight reduction targets, whereas nonetheless having fun with the actual meals you’re keen on. Our professional groups are dedicated to understanding the complete image round meals and weight reduction – together with the science of satiety and the psychology of slimming – to help you in getting actual weight reduction outcomes that final.
Read more about the science behind the Slimming World plan
Extra for members: Try So, why does mashed banana have a Swip value? for an in-depth take a look at this scorching matter
Go bananas!
No meals is banned at Slimming World, so you may nonetheless take pleasure in mashed bananas inside your day by day Swips allowance and reduce weight. Right here’s a bunch of our favorite banana recipes:
Classic banana bread
Chocolate banana bread
Slimming World flapjacks
Strawberry and banana smoothie bowl
Slimming World pancakes
