The Aroma of Fullness

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Can’t stop eating? Food scientists are on the case.

According to a paper published in the Journal of Agricultural and Food Chemistry, scientists may soon be developing a new generation of foods that release hunger-sating aromas. The goal is that these foods will prevent people from overeating by releasing fullness-inducing scents during chewing.

The future of foods may include releasing anti-hunger aromas during chewing.
The future of foods may include releasing anti-hunger aromas during chewing.

Previously, scientists have worked to develop tasty foods that trigger a feeling of fullness, but their effect only went into action after they were swallowed. The paper’s authors found that aromas released during chewing contribute to the feeling of fullness and possibly to the decision to stop eating. Molecules that make up a food’s aroma apparently do so by activating areas of the brain that signal fullness.

This field of research is still preliminary, note the authors, and right now there’s no real food products.

But luckily, there are plenty of eating habits you can try now to help you feel full without feeling hungry. One way is to follow the New American Plate way of eating, filling up your plate with at least two-thirds fruits, vegetables, and grains. The fiber and water in plant foods gives a feeling of fullness without supplying a lot of calories.

Do you have any strategies to stop eating and/or feel full? Share.

Swimsuit Salad

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Mid Adult Woman Eating A Healthy Meal, Smiling At The CameraHere’s a salad that’s a filling meal but still light on calories – with every bite you’ll be eating healthier, shoring up your  body’s arsenal of cancer-protective compounds and preparing for bathing suit season all at once.

Today’s Health-e-Recipe is Roasted Chicken and White Bean Salad, giving you some chicken without adding too much animal protein while bulking the salad up with beans.

AICR advises a eating mostly plant-based diet to get plenty of phytochemicals (naturally occurring cancer-fighting compounds found in plants) into your diet. (Read more about phytochemicals, and how to get more of them into every meal, in a PDF of the AICR brochure found here.)

Beans are high in folate, a B vitamin. Like most vitamins and minerals, folate is best absorbed by the body from whole foods, not supplements. All plant foods give you fiber, a friend to your digestive system.

Click here to receive free weekly Health-e-Recipes emailed to you from AICR’s Test Kitchen.

Green Tea May Help Prevent Lung Cancer

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Over the years, a lot of research has looked at the health benefits of green tea — with varying findings. The latest green tea study came out today, and it involves lung cancer. A study of over 500 Taiwanese people suggests that at least one cup of green tea per day may lower the risk of lung cancer, particularly for smokers.Tee Brennessel - tea nettle 02

The study was presented at a major conference on lung cancer; you can read a report on it here.

Among smokers and people who never smoked, the more green tea people drank, the more protection was seen. And the protection was greatest among people carrying specific genes.

Of course, the best way to prevent lung cancer  — and many other health issues — is to stop smoking. With New Year Resolutions, there’s no time like now. And this is only one study; scientists say more research is needed. But green tea is delicious on a cold winter’s day, and if you want more reasons to enjoy tea — of any color — this month’s AICR eNews looks at other possible health benefits of tea.