When it comes to ultra-processed foods, how fast you eat may matter as much as what’s on the plate. A new randomized trial from Wageningen University shows that altering the texture of foods to slow eating rate led to a sustained reduction in daily calorie intake, without affecting enjoyment or satisfaction.
In the study, 41 adults consumed two different 14-day diets made up of more than 90% ultra-processed foods. The meals were nutritionally identical but designed to promote either faster or slower eating. Participants could eat as much or as little as they wanted. On the slower-texture diet, they consumed an average of 369 fewer calories per day for a total difference of more than 5,000 calories across the two-week period.
Meals that slowed eating included firmer, chunkier textures that required more chewing, such as coarse breads, chewy grains or crisp vegetables. By contrast, the faster-eating meals had smoother, softer textures like creamy pasta or finely blended soups.
“The consistency of the effect of meal texture on eating rate and intake was striking,” said study leader Prof. Ciarán Forde. “Almost all participants adjusted their eating behaviours in response to the meal textures served, without any guidance or instructions or the need to consciously restrict their intake or compromise on food enjoyment and satisfaction.”
Importantly, both diets were rated similarly in terms of taste, familiarity and satisfaction. Despite eating significantly less on the slower-texture version, participants did not report feeling hungrier or less full.
The findings, presented at the American Society for Nutrition’s annual meeting, suggest that changing how foods are structured — rather than restricting portions or cutting out foods entirely — could be a promising way to reduce overeating, particularly in environments dominated by highly processed options.
“The sustained effect of meal texture on eating rate and intake over the 14-days ... highlight the potential for sensory cues to modify our habitual eating behaviors,” Forde said.
The full study is currently under peer review, but researchers say the implications go beyond processed foods, offering insights into how subtle food design elements might support healthier eating patterns overall.
This research was supported by the Dutch Top-Consortium for Knowledge and Innovation Agri & Food through the public–private RESTRUCTURE project, which investigates how food texture and eating rate affect energy intake.