We frequently see questions round why complete bananas are a Slimming World Free Meals (meals that may be eaten freely to fulfill your urge for food, with no weighing, measuring or counting), whereas mashed bananas have a Syn worth (and might be loved in measured quantities). As with every little thing we do, there’s a scientific, evidence-based motive, 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 wholesome consuming plan is predicated on rather more than simply energy, although, and mixing meals makes it a lot simpler to eat. It’s much less filling, too – so we’re left wanting extra to fulfill our urge for food, which might enhance our calorie consumption and result in weight acquire.
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 rather 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 inform you which you could 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 throughout the cell partitions of the fruit is now ‘free’ so it’s absorbed into the blood faster, which might 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.
‘However it’ll be mashed up in my mouth!?’ is one frequent remark. True – and that’s really 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 influence how full it makes us really feel.
At Slimming World, we’re keen about serving to you to realize and keep your weight reduction targets, whereas nonetheless having fun with the true meals you like. Our knowledgeable groups are dedicated to understanding the total image round meals and weight reduction – together with the science of satiety and the psychology of slimming – to assist you in getting actual weight reduction outcomes that final.
Learn extra in regards to the science behind the Slimming World plan
Extra for members: Take a look at So, why is mashed banana Synned? for an in-depth take a look at this scorching subject
Go bananas!
No meals is banned at Slimming World, so you’ll be able to nonetheless get pleasure from mashed bananas inside your each day Syn allowance and shed pounds. Right here’s a bunch of our favorite banana recipes:
Basic banana bread
Chocolate banana bread
Slimming World flapjacks
Strawberry and banana smoothie bowl
Slimming World pancakes
