EAT BAD GOOD

THE BEST WAYS TO CHEAT, AC­CORD­ING TO SCI­ENCE

Popular Science - - FOOD FATALE -

USE REAL CREAM

Peo­ple who eat full-fat dairy tend to have less car­dio­vas­cu­lar dis­ease. Nutri­tion­ists think this ef­fect is prob­a­bly the re­sult of some com­bi­na­tion of lipids be­ing more fill­ing and the mi­crobes in cul­tured dairy boost­ing metabolism.

EAT YOUR SWEETS

It’s harder to fill up on liq­uid calo­ries. Chew­ing prompts your body to de­crease chem­i­cal hunger sig­nals like the hor­mone ghre­lin. Even if a slice of cake and a can of soda have equal su­gar con­tent, the con­fec­tion is more likely to sate you.

MAKE BREAD A CHASER

Stud­ies have shown that scarf­ing all your carbs last can cut blood-su­gar spikes by 50 per­cent com­pared to eat­ing them first. Down­ing pro­tein ups the pro­duc­tion of in­sulin and in­cretin, which get your body ready to di­gest glu­cose.

KEEP PASTA CHEWY

If you over­cook pasta, the calo­ries are far eas­ier to take in than if the noo­dles are left al dente. A chewier penne’s starch bet­ter re­sists our di­ges­tive en­zymes, so eat­ing it will slow ab­sorp­tion and can help keep blood su­gar low.

NUKE LEFTOVERS

Sur­plus white rice? Mi­crowave it. When cooked carbs cool, their starches al­ready re­sist di­ges­tion. But nuk­ing some grains makes them re­sem­ble fiber, which passes through your gut un­touched—de­creas­ing the num­ber of calo­ries you ab­sorb.

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