Beware ‘vanishing caloric density’ — it can trick you into gaining weight - New York Post

What the report says

The New York Post reported on a food-related concept commonly described as “vanishing caloric density,” a phrase used to describe snacks that feel light or dissolve quickly in the mouth but can still deliver substantial calories. The article says the effect may make it easier for people to overeat because the brain may not fully register how much food has been consumed before a person continues eating.

The Post cited Phoenix-based nutrition expert Angela Graham, who said the normal delay between eating and feeling full can be intensified with foods that are especially easy to consume. The article identified cheese puffs as a leading example and also listed chips, popcorn, cotton candy, ice cream, rice cakes, wafer cookies, dried fruit, queso dip and cookie butter as foods that can fit the pattern. Registered dietitian Mackenzie Mitchel told the Post such products are often highly processed, airy, and designed with fat-and-sugar combinations that break down quickly on the tongue.

The report said occasional consumption of these snacks is unlikely to be a major health issue for most people, but regular reliance on them may displace more filling, nutrient-dense foods. Graham contrasted potato chips with roasted potatoes, noting that water, fiber and volume can make whole-food options more satiating. The article also pointed to large packaging and eating directly from bags or containers as factors that can obscure portion size.

For prevention, the Post reported that Graham and Mitchel recommended meals centered on whole foods with protein, fiber and healthy fats, checking ingredient lists for markers of ultra-processing, reducing distractions while eating, and serving snacks in portions rather than eating from the package.