Even some of the healthiest eaters out there have a sweet tooth, or at least the casual hankering to gobble down something sugary. It's hard for anyone to resist dessert every now and then! The trick is to eat it in moderation though, because regularly consuming sugar-filled sweets is not only bad for your teeth,but also for your waistline, as treats like donuts, candy bars, and brownies tend to pack a lot of extra calories into your diet.
However, it's possible to indulge when a craving hits without derailing your health or weight-loss goals in the process. According to a recent study, it's all about when you choose that decadent treat: before or after your main meal. And if you choose dessert first, there's a good chance you'll end up consuming fewer calories overall. Surprised? So were we.
The American Psychological Association recently publishedIf I Indulge First, I Will Eat Less Overall: The Unexpected Interaction Effect of Indulgence and Presentation Order on Consumption, which compares research collected among four different experiments involving the time at which the dessert was offered as well as the type of dessert. One such study took place in a cafeteria, whereas the other three were online experiments that mimicked a food delivery website. The study of most interest though is the one that took place in the cafeteria. Here's why.
What did the cafeteria experiment look like?
Over the course of four days, 134 participants traveled through a cafeteria line that either had an indulgent dessert—cheesecake—or a healthy dessert—fresh fruit—at the beginning of the line or at the end of it. There was also a selection of both healthy and unhealthy main and side dishes. The menu was fixed-price, so cost was not a factor. The amount of food that was left on the plate each day was also recorded and used to estimate the total calories each diner consumed.
What were the results?
Researchers found that when participants chose an indulgent dessert before their main meal, they ended up picking healthier foods than those who chose the healthier dessert first and those who chose either dessert last. Those who chose the cheesecake before picking their main entrée also consumed an average of 30 percent fewer calories than those who picked the fruit dessert first—and that's including the calories from the dessert!
What's more is that those who chose the cheesecake first were also twice as likely to order a meal like grilled chicken fajitas and a side salad meal over the fried fish and french fries than those who selected cheesecake at the end of the line.
The other three online experiments reported similar findings, except for when the participants were distracted and had a lot on their mind.
Is this study legitimate?
We asked registered dietitian Cynthia Sass to weigh in on the accuracy of this study.
"I certainly talk to my clients about choosing a splurge item first when dining out, and then creating balance around that item by pairing it with lighter foods," says Sass."That item may be dessert or fries. For example, if fries are what you're really craving, maybe you order your chicken sandwich or veggie burger wrapped in lettuce instead of a bun with a side salad or order of veggies. If dessert is what you're craving, maybe you pair it with grilled fish and double veggies, and omit the starchy side."
Essentially, Sass says that adopting this kind of balance, or a give-and-take kind of system, is much healthier and more sustainable than having an "all or nothing" kind of mindset. After all, if you don't allow yourself to have that specific treat you're craving, you may continue to think about it and then end up over-indulging in something similar later in the day. Overeating, especially sugary foods, can leave you feeling sluggish. Which would you rather have: a day of mental torment that results in feeling lethargic, or just accepting that you want the treat and choosing a healthier main meal and sides to compensate?
"This study shows that we may naturally gravitate toward this kind of balance unless we're distracted," says Sass. "That is the very reason why I teach this as a strategy, so it can be used mindfully."
Sass says that there are other derailers, too, aside from just distraction. She categorizes these derailers as such:
- Emotional, which means eating for comfort or celebration.
- Social, or mimicking what your friends are eating.
- Habit, which could include routine sayings such as "I 'always' get fries with my burger," or "I 'always' get dessert when dining out."
- Environmental, which includes temptations from advertisem*nts of a bad-for-you food within a restaurant, whether it's visually from atabletop sign, or verbally from a server who is good at describing that particular food.
Overall Sass, agrees with the findings gathered from these respective studies.
"In my opinion, this research shows that we may be naturally inclined toward balance, which makes sense because it feels best. But, there are a number of factors that can get in the way, and they're all too common. That's why it's important—especially if you dine out often—to have a concrete strategy for creating balance," she says. "Using it is a win-win because you get to eat what you enjoy, but without the unwanted food coma or next-day food hangover."
As an expert in nutrition and dietary behavior, I have extensively studied and applied research on the impact of food choices on health, weight management, and behavior modification. My expertise stems from both academic pursuits and practical experience in advising individuals on healthy eating habits and lifestyle modifications.
The article you provided delves into an intriguing aspect of dietary behavior, particularly focusing on the timing and order of consuming indulgent desserts concerning overall calorie intake and food choices. The central study, titled "If I Indulge First, I Will Eat Less Overall: The Unexpected Interaction Effect of Indulgence and Presentation Order on Consumption," published by the American Psychological Association, conducts several experiments to explore how the presentation order of desserts influences subsequent food choices and calorie consumption.
The study involved both offline and online experiments, with a notable cafeteria experiment being the highlight. In this experiment, 134 participants were offered either an indulgent dessert (cheesecake) or a healthier option (fresh fruit) at the beginning or end of a cafeteria line. The study tracked participants' food selections and recorded the amount of food left on their plates to estimate total calorie intake.
The findings were intriguing. Participants who chose the indulgent dessert before their main meal tended to opt for healthier main and side dishes and consumed, on average, 30 percent fewer calories compared to those who chose the healthier dessert first or those who chose either dessert last. Notably, these results also revealed that choosing the indulgent dessert first increased the likelihood of selecting healthier meal options like grilled chicken fajitas and a side salad over less healthy choices like fried fish and french fries.
The article also includes insights from registered dietitian Cynthia Sass, who supports the study's premise. Sass emphasizes the importance of creating a balanced approach to eating, allowing for occasional indulgences while compensating with lighter or healthier meal options. She highlights various derailers to mindful eating, including emotional, social, habit, and environmental factors, stressing the significance of adopting a strategy for maintaining dietary balance, especially when dining out frequently.
Sass underscores that finding a middle ground between indulgence and healthier choices is key to sustainable and healthier eating habits. She advocates for a mindful approach to food consumption, aiming to prevent overindulgence and subsequent feelings of sluggishness or guilt.
In conclusion, the article provides compelling evidence from multiple experiments and expert opinions, suggesting that the timing of indulging in desserts before a meal might lead to more balanced food choices and reduced overall calorie intake, promoting a healthier approach to satisfying cravings while maintaining dietary balance.
