Foods high in water, fiber best for body
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As many people search labels for low amounts of everything from fat grams to calories, a recent scientific review says there are two nutrients that serve them well in high quantities — water and fiber.
The news is consistent with Weight Watchers' advice. The organization recommends eating foods with fewer calories per volume — scientifically termed "low-energy-density" foods — as a technique that can help achieve sustainable weight loss.
The concept behind recommending low-energy-density foods is simple: Those seeking to drop pound can eat enough food to not feel deprived and still lose weight.
The secret weapon of these foods is their ability to provide eating satisfaction and to create a feeling of fullness without a lot of calories.
How? First of all, low-energy-density foods tend to be loaded with water, air or fiber, which add calorie-free volume to food, and have an impact on how much of a food one eats.
In other words, they make you feel satisfied with fewer calories.
Secondly, these foods are typically lower in fat, a notorious source of hidden calories.
Grapes, for example, are a better choice than raisins because they contain more water and have a lower energy density. A cup of hot oatmeal has a much lower energy density than a cup of granola due to its higher water content.
Other examples of foods low in energy density are:
"Focusing on low-energy-density foods increases eating satisfaction with fewer calories, an important element in achieving sustainable weight loss," said Karen Miller-Kovach, chief scientist at Weight Watchers International Inc. "And in addition to the weight-loss benefits, incorporating wholesome, less-processed foods is good for your overall health and well-being."
Weight Watchers' TurnAround program, which incorporates individual needs and preferences, includes a plan that focuses on a list of wholesome foods from all the food groups, emphasizing low-energy-density foods that members can eat without counting calories or program points.
