0:00:02 > 0:00:06There's one thing we can't argue with when it comes to our shopping.
0:00:08 > 0:00:10We Brits love our food.
0:00:13 > 0:00:16In fact, every year, we get through an astonishing amount of it.
0:00:18 > 0:00:21We drink 60 billion cups of tea!
0:00:21 > 0:00:26That's enough to fill the Royal Albert Hall over 150 times.
0:00:28 > 0:00:32Every year we eat over 4 billion loaves of bread.
0:00:32 > 0:00:37That's enough to fill Glasgow's Clyde Auditorium more than 300 times.
0:00:39 > 0:00:44We cook 185,000 tonnes of pasta.
0:00:44 > 0:00:48That's enough to fill Leeds Town Hall twice over.
0:00:50 > 0:00:53We're used to hearing all the bad news about the food we eat
0:00:53 > 0:00:56'but I'd like to know the good news.'
0:00:57 > 0:01:01I'm Cherry Healey and I want to know more about the food we buy,
0:01:01 > 0:01:05the supermarket staples that we put in our shopping trolleys
0:01:05 > 0:01:07every single week.
0:01:08 > 0:01:10'I'm keen to see if science can help us
0:01:10 > 0:01:13'unlock the secrets of our favourite foods.'
0:01:15 > 0:01:17'So, in this programme,
0:01:17 > 0:01:20'I'm going to dive deep into our supermarket trolleys
0:01:20 > 0:01:22'to reveal how we can enjoy our favourite foods
0:01:22 > 0:01:25'without necessarily piling on the pounds.'
0:01:25 > 0:01:28And to do that, I need some help
0:01:28 > 0:01:32and who better to ask than the good people of Britain?
0:01:32 > 0:01:37Across the country, our volunteers are raring to go.
0:01:37 > 0:01:40'I'll be with these highland dancers in the north of Scotland,
0:01:40 > 0:01:43'unlocking the secret powers of porridge.'
0:01:44 > 0:01:46'I'll be with these London office workers,
0:01:46 > 0:01:52'finding out which sandwich can help us stop snacking before teatime.'
0:01:52 > 0:01:54I'm hungry. I could eat.
0:01:54 > 0:01:58'And in Cambridge, I'll discover whether a supermarket staple
0:01:58 > 0:02:02'really can help five brides-to-be lose weight.'
0:02:05 > 0:02:09It's time to test Britain's favourite supermarket foods.
0:02:09 > 0:02:11CHEERING
0:02:17 > 0:02:22For some of us, the supermarket can be a temple of temptation.
0:02:24 > 0:02:27Aisle after aisle of sugary confections
0:02:27 > 0:02:31lay waste to our best-laid plans to watch our waistlines.
0:02:34 > 0:02:38For our first favourite food, I've come to Glasgow in Scotland
0:02:38 > 0:02:42to take on the most tempting item in our shopping trolleys.
0:02:47 > 0:02:52It's our favourite baked treat and a national institution.
0:02:54 > 0:02:56Almost 90% of us enjoy them
0:02:56 > 0:03:01and an extraordinary 11% eat them for breakfast.
0:03:02 > 0:03:07What could it be other than the great British biscuit?
0:03:09 > 0:03:12We Brits are bonkers about biscuits.
0:03:14 > 0:03:18We spend an astonishing £2.4 billion on them a year.
0:03:20 > 0:03:24And if anyone appreciates a sugary, crunchy treat, it's the Scots.
0:03:26 > 0:03:30Legions of biscuits have been leaving this factory for 60 years.
0:03:30 > 0:03:34More than 30 million come off the production line every month.
0:03:38 > 0:03:42But when it comes to the crunch, which are our absolute favourites?
0:03:43 > 0:03:47I'm taking to the streets of Glasgow on a biscuity mission.
0:03:49 > 0:03:52I've set up my very own biscuit stand
0:03:52 > 0:03:55to find out what our favourites are and why.
0:03:55 > 0:03:58Mine is the pink wafer.
0:03:58 > 0:03:59Looks, it matches!
0:03:59 > 0:04:01But what about everyone else?
0:04:05 > 0:04:07What are your favourite biscuits?
0:04:07 > 0:04:10- I don't know.- Chocolate HobNob. - Yeah.- Jaffa cakes.
0:04:10 > 0:04:11Shortbread or digestives.
0:04:11 > 0:04:15The nation's favourite biscuits are...
0:04:15 > 0:04:18In fifth place, Rice Krispie Squares.
0:04:19 > 0:04:22In fourth place, Jaffa Cakes.
0:04:22 > 0:04:28In third, a surprise low-fat entry, Go Aheads.
0:04:28 > 0:04:30In second place, KitKats.
0:04:30 > 0:04:32One finger is never enough.
0:04:32 > 0:04:35And in their coveted first position,
0:04:35 > 0:04:39McVities Digestives. Mmm!
0:04:39 > 0:04:42But there's no doubt that when it comes to losing weight,
0:04:42 > 0:04:45the biscuit is not our friend.
0:04:45 > 0:04:50Our burning love of them has derailed many a diet.
0:04:50 > 0:04:53- You can have two if you want.- Ah!
0:04:53 > 0:04:57- How many biscuits do you think you eat a day?- I would say ten.
0:04:57 > 0:05:00I don't know. I'm guessing. I would say ten.
0:05:00 > 0:05:05- Do you often eat biscuits? - Breakfast, lunch, supper.
0:05:05 > 0:05:09- What's the most biscuits you've ever eaten in one day?- A full packet.
0:05:09 > 0:05:13- A packet of HobNobs.- No! Chocolate ones?- Yes.
0:05:13 > 0:05:16- After you've eaten loads of biscuits, how do you feel?- Good.
0:05:16 > 0:05:18THEY LAUGH
0:05:18 > 0:05:22So why do we love biscuits quite so much?
0:05:22 > 0:05:24Well, scientists believe
0:05:24 > 0:05:27we are fundamentally designed to crave sugar
0:05:27 > 0:05:29as it's essential fuel for our brains.
0:05:31 > 0:05:34And if all that sugar wasn't attractive enough,
0:05:34 > 0:05:38it turns out we are also lured by the variety biscuit tin.
0:05:42 > 0:05:44Scientists think that the way we respond to food
0:05:44 > 0:05:48has a huge amount to do with how much choice we're offered.
0:05:48 > 0:05:53MUSIC: "Je T'Aime" by Serge Gainsbourg and Jane Birkin
0:05:53 > 0:05:57Studies have shown that if we are exposed to a variety of different foods,
0:05:57 > 0:06:01we are far more likely to eat more of them.
0:06:01 > 0:06:04# Mon amour, je t'aime... #
0:06:06 > 0:06:10So is there any way I can trick myself into eating fewer biscuits?
0:06:12 > 0:06:15I've come to Bangor in Wales to see some scientists
0:06:15 > 0:06:19who've been studying the effect of food variety on our brains.
0:06:21 > 0:06:24But before I meet them, I'm going to conduct my own research
0:06:24 > 0:06:27with the staff at the local hospital.
0:06:30 > 0:06:32'I want to find out
0:06:32 > 0:06:36'whether having a choice of biscuits influences how many we eat.'
0:06:39 > 0:06:42I've set up a highly scientific experiment
0:06:42 > 0:06:44with these two plates of biscuits.
0:06:44 > 0:06:47One has only orange Party Rings.
0:06:47 > 0:06:51The other has multicoloured Party Rings. Let's see what happens.
0:06:57 > 0:07:00'The only difference between the two plates
0:07:00 > 0:07:01'is the colour of the biscuits.'
0:07:04 > 0:07:08It's clear from the start the staff of Bangor hospital love them.
0:07:10 > 0:07:11Steady on!
0:07:14 > 0:07:18After 40 minutes, the multicoloured biscuits have all gone.
0:07:20 > 0:07:22Totally empty!
0:07:22 > 0:07:28And lots of orange ones left. Proof that we really do love variety.
0:07:36 > 0:07:38'So what's going on in our heads
0:07:38 > 0:07:40'when we're presented with a choice of foods?
0:07:42 > 0:07:46'At Bangor University, a team of scientists are going to show me
0:07:46 > 0:07:49'with an MRI scan how much my brain craves variety.'
0:07:52 > 0:07:54Is that comfortable?
0:07:54 > 0:07:59'In order for it to work, I've had to skip breakfast and I'm starving.'
0:07:59 > 0:08:02- OK, Cherry, how are you doing? - Fine, thank you.
0:08:02 > 0:08:05OK, so here comes the first scan.
0:08:07 > 0:08:11In the MRI, I am shown pictures of very different foods.
0:08:11 > 0:08:12Some biscuits...
0:08:13 > 0:08:15..some mango...
0:08:16 > 0:08:18..and just for good measure,
0:08:18 > 0:08:20anchovies.
0:08:22 > 0:08:25My brain's response to these is recorded on the scan.
0:08:29 > 0:08:32Oh, I could murder a custard cream!
0:08:33 > 0:08:37Professor Francis McGlone and his colleague, Dr Paul Mullan,
0:08:37 > 0:08:40now know exactly how my brain behaves when I'm hungry.
0:08:43 > 0:08:46I feel really weird and a bit sleepy.
0:08:46 > 0:08:49And I really, really want a biscuit!
0:08:51 > 0:08:56Which is lucky, because Professor McGlone now wants me to munch
0:08:56 > 0:08:58'as many custard creams as I can.'
0:08:59 > 0:09:02Nightmare! What a horrible task.
0:09:02 > 0:09:05I'm just going to bring them closer so you can't get them.
0:09:05 > 0:09:09What are you expecting to happen after me eating biscuits?
0:09:09 > 0:09:13We'd like you to eat enough of those biscuits
0:09:13 > 0:09:17that the idea of eating another one is no longer motivating or pleasant.
0:09:17 > 0:09:19Just keep eating them until you find
0:09:19 > 0:09:21that you really don't want another one.
0:09:23 > 0:09:26Who am I to argue with a psychology professor?
0:09:31 > 0:09:34I'm still really enjoying them.
0:09:34 > 0:09:35We've only got 30 more left.
0:09:35 > 0:09:38You may have to run to the shops because I'm still going.
0:09:42 > 0:09:45I thought I was going to eat five. This is actually number eight.
0:09:45 > 0:09:47I've surprised myself today.
0:09:47 > 0:09:52I'm starting to tail off and feel quite full.
0:09:52 > 0:09:55It's a tough job and I, you know, someone's got to do it.
0:09:58 > 0:10:02Back in the MRI, I am shown all the same photos again.
0:10:04 > 0:10:07Now I've stuffed myself with custard creams,
0:10:07 > 0:10:09will I find them less appealing?
0:10:12 > 0:10:17My brain data has been collected from the scans into a graph.
0:10:17 > 0:10:20The graph shows a steep drop in interest
0:10:20 > 0:10:22when it comes to custard creams.
0:10:22 > 0:10:26So when you were seeing the custard creams for the second time,
0:10:26 > 0:10:28they're much less exciting
0:10:28 > 0:10:31because you've eaten too many of them, basically.
0:10:32 > 0:10:35'But although I may not want custard creams any more,
0:10:35 > 0:10:37'it doesn't mean I've lost my appetite.'
0:10:41 > 0:10:45I'm now thrilled by chocolate chip cookies
0:10:45 > 0:10:48and my love for anchovies has gone through the roof.
0:10:50 > 0:10:55So because I've had so many custard creams, the graph shows
0:10:55 > 0:10:58that my brain is now excited by anything that tastes different.
0:11:01 > 0:11:03What a nightmare!
0:11:03 > 0:11:06It's so hard to resist the power of variety.
0:11:11 > 0:11:18As long as there's choice on offer, you can keep eating for far longer.
0:11:20 > 0:11:24This is why you can always find room for dessert, even though
0:11:24 > 0:11:26you've just eaten a big main course.
0:11:29 > 0:11:33But by studying people's brains, we now understand more
0:11:33 > 0:11:38about how temptation works and how to resist the biscuit.
0:11:38 > 0:11:40Now there's a small ray of hope -
0:11:40 > 0:11:45the fact we find a single biscuit flavour less appealing.
0:11:45 > 0:11:48Let's face it, biscuits are never a good idea
0:11:48 > 0:11:50if you're trying to lose weight,
0:11:50 > 0:11:53but if you have to have them in your cupboard,
0:11:53 > 0:11:55try sticking to one variety.
0:11:55 > 0:11:57You may end up eating less.
0:12:01 > 0:12:06From our most popular baked treat to our most popular lunch.
0:12:07 > 0:12:11In fact, you could say it's a national obsession.
0:12:11 > 0:12:14Almost 80% of us eat them.
0:12:14 > 0:12:17It's the great British sandwich!
0:12:17 > 0:12:19CHEERING
0:12:23 > 0:12:26We eat 11.5 billion of them every year.
0:12:28 > 0:12:30And here in London,
0:12:30 > 0:12:34we buy more sandwiches than anywhere else in the UK -
0:12:34 > 0:12:37600 million of them.
0:12:37 > 0:12:39How often do you eat sandwiches?
0:12:39 > 0:12:42- I'm afraid I have a sandwich every day.- Every single day?
0:12:42 > 0:12:45- How often do you eat sandwiches? - Every day.
0:12:45 > 0:12:48- Every day.- Once a day.- Twice a day.
0:12:50 > 0:12:53But can our choice of sandwich help us manage our weight?
0:12:55 > 0:12:59To find out, I've brought in food scientist Dr Alex Johnstone
0:12:59 > 0:13:01from the Rowett Institute.
0:13:03 > 0:13:06One of the main reasons why people break a diet
0:13:06 > 0:13:09and fail to lose weight is because they feel hungry.
0:13:09 > 0:13:12Often, people have their sandwich at lunchtime
0:13:12 > 0:13:14and then reach the afternoon,
0:13:14 > 0:13:18sort of biscuit barrel moment of having a chocolate fix,
0:13:18 > 0:13:22so really, the filling of the sandwich is incredibly important.
0:13:24 > 0:13:27So can choosing the right sandwich at lunchtime
0:13:27 > 0:13:29really help us stop snacking in the afternoon?
0:13:29 > 0:13:32With Alex's help, I'm going to find out.
0:13:33 > 0:13:36Alex has designed a demonstration
0:13:36 > 0:13:38to show this group of busy office workers
0:13:38 > 0:13:42which sandwich could help stop them snacking later in the day.
0:13:42 > 0:13:44She's added mayonnaise and salad
0:13:44 > 0:13:49to the nation's most popular sandwich filling - chicken.
0:13:51 > 0:13:55First of all, our guinea pigs are divided into three groups -
0:13:55 > 0:13:58green, blue, and red.
0:13:58 > 0:14:04- Thank you.- To make sure everyone starts off feeling equally hungry,
0:14:04 > 0:14:08at 9:30, each group has exactly the same breakfast.
0:14:09 > 0:14:13Then, three hours later, they are all given lunch at the same time.
0:14:14 > 0:14:17They all have one of Alex's sandwiches
0:14:17 > 0:14:19specially created for the test.
0:14:21 > 0:14:25All the office workers are going to have a chicken mayonnaise sandwich
0:14:25 > 0:14:29but they're not all the same. But they all do look delicious.
0:14:32 > 0:14:36All the chicken sandwiches have exactly the same number of calories.
0:14:36 > 0:14:40But the red group is having a sandwich with more chicken in it than the others.
0:14:43 > 0:14:47The blue group is having a sandwich with more mayonnaise.
0:14:49 > 0:14:53And the green group's sandwich has more bread than the other two groups.
0:14:59 > 0:15:04All the workers believe they're eating exactly the same sandwich.
0:15:04 > 0:15:06'I want to know which one'
0:15:06 > 0:15:10will fill them up the most, and so stop them snacking later in the day.
0:15:18 > 0:15:22For the rest of the afternoon, it's back to work for our volunteers.
0:15:24 > 0:15:27They keep a record of how hungry they feel
0:15:27 > 0:15:30by filling in appetite forms every half an hour.
0:15:32 > 0:15:34These will reveal who continues to feel full
0:15:34 > 0:15:37'and who will be raiding the tea trolley at 4pm.'
0:15:40 > 0:15:42How hungry do you feel right now?
0:15:42 > 0:15:45- Pretty hungry. - I feel pretty full, yeah.
0:15:45 > 0:15:47I think I'm beginning to get a little hungry again.
0:15:47 > 0:15:49I tend to snack a bit in the afternoon.
0:15:49 > 0:15:52I'm hungry. I could eat.
0:15:52 > 0:15:54From their responses,
0:15:54 > 0:15:57Alex calculates the results for each group.
0:15:57 > 0:16:01She's also got a final hunger test for our guinea pigs -
0:16:01 > 0:16:04the 4 o'clock buffet.
0:16:10 > 0:16:13I can't wait to see who eats the most.
0:16:17 > 0:16:20Once the groups have had their fill at the buffet,
0:16:20 > 0:16:22Alex weighs the food that's left
0:16:22 > 0:16:24to work out how much each group has eaten.
0:16:26 > 0:16:29From this, she calculates how many calories they've had
0:16:29 > 0:16:34and therefore, which sandwich has stopped them from snacking the most.
0:16:35 > 0:16:37And the results are in.
0:16:38 > 0:16:41Hi! Thank you so much for taking part in our experiment.
0:16:41 > 0:16:46So the blue group had a sandwich that was higher in fat,
0:16:46 > 0:16:49so it had more mayonnaise.
0:16:49 > 0:16:52The green group had a sandwich that was higher in carbohydrates,
0:16:52 > 0:16:55so there was more bread,
0:16:55 > 0:16:59and the red group had a sandwich that had more chicken in it,
0:16:59 > 0:17:01so it was the highest protein sandwich.
0:17:03 > 0:17:06So, which sandwich was the most filling?
0:17:06 > 0:17:11Which group ate the fewest calories per person at the buffet?
0:17:12 > 0:17:15The high-protein group ate significantly less
0:17:15 > 0:17:17than the other two groups,
0:17:17 > 0:17:21so the high-protein sandwich was keeping you fuller for longer
0:17:21 > 0:17:23and you ate less food.
0:17:24 > 0:17:28Dr Alex and other scientists have done larger versions of our test
0:17:28 > 0:17:31and found the same results.
0:17:31 > 0:17:34So why did the extra chicken in the red group's sandwiches
0:17:34 > 0:17:35stop them snacking?
0:17:37 > 0:17:39Chicken is a protein.
0:17:39 > 0:17:41When we eat protein,
0:17:41 > 0:17:45the enzymes in our stomach break it down into amino acids,
0:17:45 > 0:17:48which travel in our bloodstream to our brain
0:17:48 > 0:17:50and tell us we are full up.
0:17:55 > 0:17:58So if you want to make your own sandwich
0:17:58 > 0:18:00that could fill you up till teatime,
0:18:00 > 0:18:03pack it full of protein.
0:18:03 > 0:18:06Our survey of ready-made supermarket sandwiches
0:18:06 > 0:18:09found the protein content varied enormously.
0:18:10 > 0:18:14Sandwiches containing chicken came out top most often
0:18:14 > 0:18:16and most consistently.
0:18:17 > 0:18:20If you are a vegetarian and want a higher protein option,
0:18:20 > 0:18:23try egg and cress or cheese and tomato.
0:18:28 > 0:18:32When it comes to staying slim, we're told never to skip breakfast.
0:18:32 > 0:18:36It's the most important meal of the day.
0:18:37 > 0:18:39Go to any supermarket
0:18:39 > 0:18:44and you'll see hundreds of varieties of one of our favourite foods.
0:18:45 > 0:18:50It's so popular we spent a whopping £1.4 billion on it last year.
0:18:52 > 0:18:55Turns out we are completely serious...
0:18:55 > 0:19:00about cereal. Whether it's sugary, wheaty, flaky or puffy,
0:19:00 > 0:19:04we chomp through more than anyone else in Europe.
0:19:05 > 0:19:08With all this choice, how can we pick one that
0:19:08 > 0:19:10will stop us piling on the pounds?
0:19:14 > 0:19:20There is one cereal that might be able to help us in the battle of the bulge.
0:19:20 > 0:19:24And, if you choose it, you'd be in very good company.
0:19:24 > 0:19:27After all, Madonna, Bill Gates
0:19:27 > 0:19:33and Nigella Lawson are all said to eat it for breakfast.
0:19:33 > 0:19:38British sales of it topped nearly £200 million last year.
0:19:40 > 0:19:43And this favourite food... is porridge.
0:19:46 > 0:19:50If anyone knows a thing or two about porridge, it's the Scots.
0:19:50 > 0:19:53It's been part of their diet since medieval times.
0:19:56 > 0:19:59So, where better to discover the science on porridge
0:19:59 > 0:20:01than the World Porridge Making Championships
0:20:01 > 0:20:04here in Carrbridge in the Scottish Highlands?
0:20:06 > 0:20:08A special welcome
0:20:08 > 0:20:12to our competitors from Denmark, from New Zealand,
0:20:12 > 0:20:14from Sweden, the United States...
0:20:14 > 0:20:16People come from all over the globe
0:20:16 > 0:20:19to compete for the coveted Golden Spurtle.
0:20:21 > 0:20:23A spurtle is a wooden tool
0:20:23 > 0:20:26historically used for porridge-making.
0:20:26 > 0:20:29And I wouldn't dream of coming to a Scottish porridge-making
0:20:29 > 0:20:33competition without dressing the part.
0:20:33 > 0:20:35Competitors, are you ready?
0:20:35 > 0:20:41Please light your fires and start the World Porridge Making Championships.
0:20:49 > 0:20:50'All around me,
0:20:50 > 0:20:54'contestants are concentrating on making the perfect porridge.
0:20:54 > 0:20:58'Each one of them has their own secret recipe.
0:21:01 > 0:21:04'And they're a very committed bunch.'
0:21:04 > 0:21:06Are you passionate about porridge?
0:21:06 > 0:21:08I am deeply, deeply passionate about porridge.
0:21:08 > 0:21:13- SHE LAUGHS - Wow, World Porridge Champion 2010.
0:21:13 > 0:21:15I see you have your spurtle.
0:21:15 > 0:21:19Yes, I do and my spurtle is specially made out of myrtlewood
0:21:19 > 0:21:22- from Oregon.- You've got a spurtle made of myrtle?
0:21:22 > 0:21:24It has magical powers.
0:21:24 > 0:21:26A spurtle made of myrtle.
0:21:26 > 0:21:29What do you think is so good about porridge?
0:21:29 > 0:21:31Number one, it's Scottish.
0:21:32 > 0:21:35That wasn't quite the answer I was expecting,
0:21:35 > 0:21:41but in the judges' chambers, they certainly believe in the powers of porridge.
0:21:41 > 0:21:44It's all very serious, but the serious thing for me is,
0:21:44 > 0:21:47if kids get something like this into their tummies
0:21:47 > 0:21:51in the morning, that releases energy all day, then we really
0:21:51 > 0:21:55- would have a brainy population.- Do you think porridge is good for you?
0:21:55 > 0:21:56I do. I know it's good for you.
0:21:59 > 0:22:03But is there any science to back the judges' claims?
0:22:03 > 0:22:06While the competition reaches boiling point,
0:22:06 > 0:22:10I take some time out to talk to Professor Derek Stewart
0:22:10 > 0:22:11from the James Hutton Institute.
0:22:13 > 0:22:19If anyone can help me unpack the positive properties of porridge, then it's going to be him.
0:22:19 > 0:22:21So, what's so good about porridge?
0:22:21 > 0:22:22Well, porridge is made from oats,
0:22:22 > 0:22:26and oats contain many wonderful things that the body needs.
0:22:26 > 0:22:29It has vitamin E, it has vitamin B, which is folic acid,
0:22:29 > 0:22:31good for pregnant women.
0:22:31 > 0:22:35We can see from it just lying here in the bowl, the segments of oat in there,
0:22:35 > 0:22:37it's gone through minimal processing.
0:22:37 > 0:22:39The same can't be said for other breakfast cereals.
0:22:39 > 0:22:43So you think porridge is a bit of a wonder food?
0:22:43 > 0:22:45I think it's outstanding.
0:22:45 > 0:22:49Derek tells me oats also have a special advantage over
0:22:49 > 0:22:51our processed breakfast cereals.
0:22:52 > 0:22:56They contain a fibre called beta glucan, which may
0:22:56 > 0:23:00protect against heart disease and could help us manage our weight.
0:23:02 > 0:23:04- So, what is beta glucan? - Essentially,
0:23:04 > 0:23:08it's soluble dietary fibre in oats, so when you're cooking it,
0:23:08 > 0:23:11you have your hot water, you put the porridge in, you start to stir.
0:23:11 > 0:23:15The beta glucan essentially dissolves out and soaks up that water
0:23:15 > 0:23:18and forms a gloopy, thick mass.
0:23:18 > 0:23:21So you consume the porridge, it makes you feel full for longer
0:23:21 > 0:23:24and it switches the signals off in the body telling you you're hungry.
0:23:24 > 0:23:28- Which technically might stop me snacking.- Correct.
0:23:28 > 0:23:31'Derek has brought along porridge's wonder ingredient -
0:23:31 > 0:23:36'pure beta glucan, which has been specially milled from some oats.'
0:23:36 > 0:23:38It's just been extracted, very natural.
0:23:40 > 0:23:44'He adds two grams, about the same as in a single serving of porridge,
0:23:44 > 0:23:45'to boiling water.'
0:23:45 > 0:23:47It will start to thicken up.
0:23:47 > 0:23:50- So this is what's happening when you're cooking porridge?- Yeah.
0:23:50 > 0:23:52Of course, when you cook porridge,
0:23:52 > 0:23:55it takes a fair amount of time to thicken. It's not instant food.
0:23:55 > 0:23:56I'm not very patient.
0:23:58 > 0:24:02'In a few minutes, the beta glucan mixture transforms
0:24:02 > 0:24:03'into a thick, gluey paste.'
0:24:05 > 0:24:07Well, it's quite obvious to see.
0:24:07 > 0:24:10You can see it alone just from the spatula, how viscous it is,
0:24:10 > 0:24:14- but the proof is in the pudding.- Oh, my goodness me.
0:24:14 > 0:24:16That's SO thick.
0:24:16 > 0:24:20So that's what's going on inside my stomach?
0:24:20 > 0:24:23That's why porridge makes me feel so full?
0:24:23 > 0:24:29Beta glucan - porridge's amazing filling ingredient.
0:24:29 > 0:24:34But you don't have to gulp neat beta glucan to feel full up till lunch.
0:24:34 > 0:24:37Back in the speciality round of the Golden Spurtle,
0:24:37 > 0:24:41all sorts of wild and wonderful ingredients are pepping up porridge.
0:24:43 > 0:24:44You've got bacon...
0:24:44 > 0:24:47I've got bacon, I've got pecans, I've got curd sauce,
0:24:47 > 0:24:49I've got maple syrup.
0:24:49 > 0:24:53Wow! I never knew you could do so many things with porridge.
0:24:53 > 0:24:56You may not want to add bacon, and perhaps double cream
0:24:56 > 0:24:59is going a bit far, but swapping water for milk
0:24:59 > 0:25:04will pump up your porridge protein levels, making you feel even fuller.
0:25:04 > 0:25:07And if you want sweet rather than savoury,
0:25:07 > 0:25:11stay off the golden syrup and add fruit for a healthier breakfast.
0:25:15 > 0:25:20Time for the nail-biting finale. It's the moment of truth.
0:25:20 > 0:25:23Who will win the coveted Golden Spurtle?
0:25:23 > 0:25:25Ladies and gentlemen,
0:25:25 > 0:25:31the winner of the 2012 Golden Spurtle goes to Benedict Horsbrugh.
0:25:31 > 0:25:33CHEERING AND APPLAUSE
0:25:33 > 0:25:37'It's a surprise victory for an Englishman,' but the Scots take it well.
0:25:42 > 0:25:47- Congratulations, you won the Golden Spurtle!- I'm speechless.
0:25:47 > 0:25:51I saw when you were making it, you were stirring it a lot, way more than anyone else.
0:25:51 > 0:25:54- Oh, really?- Why?- I thought that's what you were meant to do.
0:25:54 > 0:25:55'It's not over yet.
0:25:55 > 0:25:59'Who will triumph in the Speciality Porridge category?'
0:25:59 > 0:26:05The winner of the 2012 trophy for Speciality Porridge is Laurie Figonie...
0:26:05 > 0:26:09CHEERING AND APPLAUSE
0:26:09 > 0:26:12'It's an emotional moment for Laurie Figonie,
0:26:12 > 0:26:15'all the way from the USA with her spurtle of myrtle.'
0:26:17 > 0:26:21What an amazing day. I've always thought porridge was just porridge -
0:26:21 > 0:26:24it's really good for you, but not necessarily that exciting.
0:26:24 > 0:26:27But today I've learned that you can prepare it in so many different ways.
0:26:27 > 0:26:29I feel really inspired to go home and make it.
0:26:29 > 0:26:32I have eaten a lot of porridge today
0:26:32 > 0:26:34and I think that now I need to go and burn it off.
0:26:37 > 0:26:40And what better way to do it than at a traditional Highland ceilidh?
0:26:44 > 0:26:45Oh, cheeky!
0:26:47 > 0:26:52So, if you're watching your weight, why not give porridge a whirl?
0:26:52 > 0:26:54This lot can definitely vouch for it.
0:27:03 > 0:27:07So far, I've learnt the best way to outwit my love of biscuits...
0:27:07 > 0:27:10a great breakfast that will keep me full till lunch...
0:27:13 > 0:27:18..and the sandwich that should stop me chomping chocolate at teatime.
0:27:20 > 0:27:24But what happens if I just can't resist a snack?
0:27:24 > 0:27:28Is there a savoury treat I can eat that won't make me
0:27:28 > 0:27:30scared of the scales?
0:27:30 > 0:27:33There's no doubt we are a nation of snackers
0:27:33 > 0:27:37and one of our biggest obsessions is with salty snacks.
0:27:37 > 0:27:42Last year, we ate an amazing eight billion packets of crisps.
0:27:42 > 0:27:46That's a whopping 128 packets per person.
0:27:46 > 0:27:51And there is one snack food that's become more and more popular.
0:27:51 > 0:27:55In fact, last year, we spent £345 million on them.
0:27:58 > 0:28:02As a nation, we are nuts about nuts.
0:28:10 > 0:28:16We nibbled our way through 227,000 tons of them last year.
0:28:20 > 0:28:25This processing plant in London is one of the biggest in the country
0:28:25 > 0:28:28for baking, seasoning and caramelising nuts,
0:28:28 > 0:28:33with over 10,000 kilograms running off its conveyor belts every single week.
0:28:44 > 0:28:47So, why are we so nutty about nuts?
0:28:51 > 0:28:54Londoners buy more of them than anyone else in Britain.
0:28:54 > 0:28:59So, I've come to Spitalfields market to find out if we really have fallen in love with nuts.
0:28:59 > 0:29:02- Excuse me, can I offer you a nut? - Yes, certainly.
0:29:02 > 0:29:05- Actually, I am a nut. - You are a nut and you like nuts?
0:29:05 > 0:29:07My favourite nut is the cashew.
0:29:07 > 0:29:09In the winter time, I savour the cashew,
0:29:09 > 0:29:12and during the summer I go for the walnut.
0:29:12 > 0:29:14- Do you like nuts?- Yeah!- I love nuts.
0:29:14 > 0:29:17What is it that you like about nuts?
0:29:17 > 0:29:21I think they are nutritional and it's good for the body,
0:29:21 > 0:29:25so that's why I eat them.
0:29:25 > 0:29:30They may be nutritious, but I hardly ever eat them.
0:29:30 > 0:29:33I've been told nuts have one scary quality.
0:29:37 > 0:29:39They are really, really high in fat.
0:29:46 > 0:29:50Not a great recipe, perhaps, for managing your weight.
0:29:52 > 0:29:58So I've invited dietician Sian Porter round to crack open the secret of your average nut.
0:30:00 > 0:30:04Nuts are high in fat. Over 50% fat.
0:30:04 > 0:30:07That means they are high in calories.
0:30:07 > 0:30:11And you're probably familiar with this, when you look at peanut butter
0:30:11 > 0:30:13in the morning, the oil.
0:30:13 > 0:30:17That's the fat coming out of the peanuts.
0:30:17 > 0:30:22- This is why I don't eat nuts. - Well, it is fat,
0:30:22 > 0:30:27but the good news is the type of fat in nuts is mostly good fat,
0:30:27 > 0:30:30so the polyunsaturated or monounsaturated fat, which is
0:30:30 > 0:30:33the fat which is good for heart health.
0:30:33 > 0:30:39The evidence shows that some popular nuts like almonds won't make you put on weight.
0:30:41 > 0:30:46Sian says I won't get fat from eating nuts, but I have my doubts.
0:30:47 > 0:30:50I want to know whether eating high-fat nuts will make me
0:30:50 > 0:30:53pile on the pounds, so for the next four weeks,
0:30:53 > 0:30:56Sian is going to put me on a very nutty diet.
0:30:57 > 0:31:02'Sian tells me that the latest scientific research for this experiment
0:31:02 > 0:31:04'has been done using almonds.'
0:31:04 > 0:31:07So how are we going to test your nut theory out?
0:31:07 > 0:31:10Well, what we want you to do for the next month,
0:31:10 > 0:31:12you're going to have not one, not two,
0:31:12 > 0:31:15but three portions of almonds everyday.
0:31:15 > 0:31:19So everything else is going to stay the same, don't change your diet
0:31:19 > 0:31:23at all, the only change is you're having three portions of almonds.
0:31:23 > 0:31:26That's a lot of calories. How many calories is in that bowl of almonds?
0:31:26 > 0:31:30OK, in that bowl of almonds, there will be just under 500 calories.
0:31:30 > 0:31:35But over the month - are you ready for it? -
0:31:35 > 0:31:39there's going to be 14,500 calories...
0:31:39 > 0:31:42spread over the month.
0:31:42 > 0:31:47And that is the same as if you were going to eat, over the month...
0:31:51 > 0:31:5350, five-zero, chocolate eclairs.
0:31:53 > 0:31:57- Can't I just eat eclairs? - The experiment is about nuts.
0:32:02 > 0:32:05I have to say, I'm feeling a little bit overwhelmed by this.
0:32:05 > 0:32:07Just knowing how many calories
0:32:07 > 0:32:09are in this bowl of nuts,
0:32:09 > 0:32:12and I've got eat the whole thing in four weeks.
0:32:13 > 0:32:15I don't know, it's just a little bit scary.
0:32:17 > 0:32:19But there's no going back.
0:32:23 > 0:32:28First, I'm weighed and measured. Then the nuts are.
0:32:30 > 0:32:33I'm not even sure if I've got enough containers for them all.
0:32:38 > 0:32:42And, to make sure I don't cheat over the month,
0:32:42 > 0:32:44I have to keep a food diary.
0:32:47 > 0:32:49Day three of the almond diet.
0:32:49 > 0:32:54I've actually nearly finished half of my quota for the day.
0:32:54 > 0:32:58What I've discovered is that they're incredibly moreish,
0:32:58 > 0:33:04and I can pack away quite a lot of almonds in a very short space of time without even realising it.
0:33:08 > 0:33:14So, today, I've done a week of the almond diet. Hurray! It's been fine.
0:33:14 > 0:33:16Day nine of the almond diet.
0:33:16 > 0:33:19It's about seven o'clock, I'm about to go out for dinner.
0:33:19 > 0:33:22I have got quite a few almonds left to eat.
0:33:22 > 0:33:27On the plus side, that means I probably won't have a massive pudding, which is good news.
0:33:27 > 0:33:32On the minus side, I'm starting to get a little bit
0:33:32 > 0:33:35bored of almonds, which is concerning, cos it's only day nine.
0:33:35 > 0:33:37Quite a long way to go yet.
0:33:38 > 0:33:43So, it's day 21 - yay -
0:33:43 > 0:33:46I can see the light at the end of the nutty tunnel.
0:33:48 > 0:33:52Just found my daughter in a little corner with my nuts.
0:33:52 > 0:33:57I'm trying to count how many she's eaten. Oh, don't spit it out!
0:34:02 > 0:34:09So, Sian, I did it. I've eaten 14,500 calories worth of almonds.
0:34:11 > 0:34:15I have got a few left, but I think I've done pretty well.
0:34:15 > 0:34:18- Save those for a treat! - I'll save those for tonight!
0:34:22 > 0:34:25It's time to find out whether eating the calorie equivalent
0:34:25 > 0:34:29of 50 eclairs in a month has wound up on my waistline.
0:34:33 > 0:34:38- Right, really interesting. - Interesting? Interesting?
0:34:39 > 0:34:43We would have expected you to put on over four pounds,
0:34:43 > 0:34:48considering the 14,500 calories. Actually,
0:34:48 > 0:34:55- you've put on just over a pound. - How can that be? How can that be?!
0:34:55 > 0:34:58Where has all the fat in the almonds gone?
0:34:58 > 0:35:04I've eaten an extra 14,500 calories and I've only put on a pound.
0:35:04 > 0:35:06How on earth has that worked?
0:35:06 > 0:35:10The almonds are really high in fibre, so they fill you up.
0:35:10 > 0:35:15They also contain protein, and again, protein makes you feel full.
0:35:15 > 0:35:17But the other reason,
0:35:17 > 0:35:20if you could just bear to have a few more almonds, I know you like them...
0:35:20 > 0:35:22Sian...
0:35:22 > 0:35:26If you just take a handful and chew them, and then, I know it's bit uncouth,
0:35:26 > 0:35:31but if you just spit them out into this bowl... SHE LAUGHS
0:35:31 > 0:35:33You, I'm watching you.
0:35:37 > 0:35:41It's all right, your mother is not watching!
0:35:42 > 0:35:45- OK, so if we...- Urgh!
0:35:46 > 0:35:50'Don't panic, viewers, she's a scientist.'
0:35:50 > 0:35:51So, you can see here,
0:35:51 > 0:35:54although it's been mashed up by your chewing,
0:35:54 > 0:35:57there's still some quite big lumps of nuts in there.
0:35:57 > 0:35:59That's how it was in your mouth
0:35:59 > 0:36:03and that's how it will go down into your digestive system.
0:36:03 > 0:36:07'Sian shows me a highly magnified image of a piece of chewed-up nut,
0:36:07 > 0:36:10'like the lovely one I prepared earlier.'
0:36:10 > 0:36:14These are the cells that are inside the nuts,
0:36:14 > 0:36:19and inside, these dots here, that's the fat inside the nuts.
0:36:19 > 0:36:21So these are still what we would say are intact,
0:36:21 > 0:36:23they haven't been broken down.
0:36:23 > 0:36:26'So the nut cells are largely undamaged
0:36:26 > 0:36:29'after I've chewed them, but surely all that fat will get
0:36:29 > 0:36:35'released into my body after the nuts have gone through my gut? Or will they?'
0:36:35 > 0:36:37This is what happens with the chewed nuts.
0:36:37 > 0:36:39They pass through the digestive system,
0:36:39 > 0:36:42and this is what they look like when they come out the other end.
0:36:42 > 0:36:46- Does that mean that's a poo slide? - It is! It is.
0:36:46 > 0:36:50'And the amazing thing is, that there's not that much
0:36:50 > 0:36:54'difference between the chewed nut slide and the pooed nut slide.'
0:36:54 > 0:36:58You've still got a lot of cells that aren't actually broken down.
0:36:58 > 0:37:00That's amazing.
0:37:00 > 0:37:06So a lot of the cells containing the fat just go straight through?
0:37:06 > 0:37:07Absolutely.
0:37:07 > 0:37:10Brand-new research on almonds has found
0:37:10 > 0:37:14we only absorb around three-quarters of the calories, and there's
0:37:14 > 0:37:19evidence to suggest we don't absorb all the fat from other nuts, either.
0:37:19 > 0:37:21So, they're worth including in your diet
0:37:21 > 0:37:23because they're really good for you.
0:37:23 > 0:37:26They're a great source of protein and fibre
0:37:26 > 0:37:29and they're packed with vital nutrients.
0:37:29 > 0:37:33Three to four brazil nuts will give you your daily dose of selenium,
0:37:33 > 0:37:37essential for a good immune system, and pistachios contain
0:37:37 > 0:37:41potassium, which is necessary for your body's growth.
0:37:41 > 0:37:43But because nuts are so filling,
0:37:43 > 0:37:48you should definitely stick to only 28 grams of whole nuts a day
0:37:48 > 0:37:52to make sure you're getting lots of other foods in your diet.
0:37:52 > 0:37:55And remember, they do have to be whole nuts.
0:37:55 > 0:37:59If you eat finely chopped nuts or not butter, your body will
0:37:59 > 0:38:04absorb much more fat and you are more likely to put on weight.
0:38:06 > 0:38:10So, if you're watching your waistline, don't say no to nuts.
0:38:10 > 0:38:12They could be your secret weapon.
0:38:18 > 0:38:22Now we're off to Greater Manchester, where they produce more canned food
0:38:22 > 0:38:26than anywhere else in the country.
0:38:26 > 0:38:29We British believe the tin is king.
0:38:29 > 0:38:33After all, we gave it a patent in 1810.
0:38:33 > 0:38:36And at this factory in Wigan, there's one canned food that
0:38:36 > 0:38:39tops the charts when it comes to our favourites.
0:38:39 > 0:38:44It's cheap, convenient and comes in all sorts of flavours.
0:38:44 > 0:38:49And this well-loved supermarket staple is soup.
0:38:51 > 0:38:56We spent over £360 million on it last year.
0:38:56 > 0:39:00We also managed to get through 496 million tins of it.
0:39:03 > 0:39:06Our most popular flavours are vegetable...
0:39:06 > 0:39:08chicken...
0:39:08 > 0:39:12and our absolute favourite is tomato.
0:39:15 > 0:39:18This is Europe's largest soup factory.
0:39:18 > 0:39:23In one month alone, it produced 57 million tins of soup.
0:39:23 > 0:39:25If you line those tins end to end,
0:39:25 > 0:39:28it would stretch from Wigan to Chicago.
0:39:30 > 0:39:35Here in Wigan, 1,600 tins roll off the production line every minute.
0:39:39 > 0:39:44We obviously think soup is super, but can it help us fight the flab?
0:39:44 > 0:39:48I've called in Prof Marion Hetherington to meet me
0:39:48 > 0:39:52at a nearby community hall to discover the secrets of soup.
0:39:53 > 0:39:57So, can I use soup as a way to manage my weight?
0:39:57 > 0:40:01Well, soup as a first course in a meal,
0:40:01 > 0:40:04or even as a course on its own,
0:40:04 > 0:40:05is quite filling,
0:40:05 > 0:40:08so you'll feel full for longer, you'll be less tempted to
0:40:08 > 0:40:11snack in the afternoon, so soup is an all-round good food.
0:40:12 > 0:40:14Not only does it fill you up,
0:40:14 > 0:40:19but Marion has a demonstration to show how it could help you eat less.
0:40:19 > 0:40:22If you have a soup to start, it is so filling
0:40:22 > 0:40:26and so comforting, you're less likely to eat as much in the second course.
0:40:26 > 0:40:28So, although you've had two courses,
0:40:28 > 0:40:31overall, your total energy intake will be lower.
0:40:31 > 0:40:35So I'm filling up on something that's quite low in calories
0:40:35 > 0:40:39and packed full of goodness, so I MIGHT leave some of my chips?
0:40:39 > 0:40:41You might.
0:40:44 > 0:40:47I want to see if Marion's theory holds true, so I found
0:40:47 > 0:40:51a group of Wigan women who know all about watching their waistlines.
0:40:51 > 0:40:54In fact, it's everyone else who watches their waistlines,
0:40:54 > 0:40:57because they are fabulous belly dancers.
0:40:57 > 0:40:59BELLS JINGLE
0:40:59 > 0:41:02# Well, she's all you'd ever want
0:41:02 > 0:41:06# She's the kind I'd like to flaunt and take to dinner
0:41:07 > 0:41:09# She's a lady... #
0:41:09 > 0:41:12They may be keen belly dancers,
0:41:12 > 0:41:16but will they be as enthusiastic about our soup demonstration?
0:41:19 > 0:41:23For our test, our belly dancers are going to be served
0:41:23 > 0:41:26a two-course meal with a difference.
0:41:26 > 0:41:29Our ladies are split into two groups.
0:41:29 > 0:41:32One group is served soup as a starter.
0:41:32 > 0:41:34This is your first course,
0:41:34 > 0:41:37and we'd like you to have all of the soup that's there, OK?
0:41:37 > 0:41:38Bon appetit.
0:41:42 > 0:41:47- The other group gets a glass of water.- Don't fill up on your water.
0:41:48 > 0:41:54Each bowl of soup is 135 calories. A glass of water is zero calories.
0:41:55 > 0:41:59So, in theory, the people who've had the soup should consume
0:41:59 > 0:42:02less calories, even though they've had two courses?
0:42:02 > 0:42:05That's the theory, that their soup will help to promote satiation,
0:42:05 > 0:42:09- so they should eat less overall. - That's the theory.- Indeed.
0:42:11 > 0:42:15But will it work? The next course is macaroni cheese.
0:42:16 > 0:42:19Weighing in at 1,500 calories per plate,
0:42:19 > 0:42:24that's almost a whole day's recommended intake of calories.
0:42:24 > 0:42:27In this course, we would like you to have as little
0:42:27 > 0:42:30or as much as you would like, until you feel comfortably full.
0:42:30 > 0:42:34After their delicious starter of a glass of water,
0:42:34 > 0:42:38the other group is also given macaroni cheese.
0:42:40 > 0:42:42Once everyone has eaten as much as they want,
0:42:42 > 0:42:44their plates are taken away
0:42:44 > 0:42:49so Marion can work out how many calories they've had in total.
0:42:50 > 0:42:54I really can't wait to find out the results of this experiment.
0:42:54 > 0:42:57I can't believe that two courses would mean that you consume
0:42:57 > 0:43:00less calories than one course.
0:43:00 > 0:43:03So, who ate the least?
0:43:03 > 0:43:07The glass of water and macaroni group
0:43:07 > 0:43:10ate 975 calories per person, on average.
0:43:14 > 0:43:17But even though they had two courses,
0:43:17 > 0:43:19the soup and macaroni group
0:43:19 > 0:43:22ate 807 calories per person, on average.
0:43:24 > 0:43:27That 17% fewer calories.
0:43:29 > 0:43:33- Ladies, are you ready for the reveal of the experiment?- ALL: Yes.
0:43:33 > 0:43:36- Excited?- ALL: Yes.
0:43:36 > 0:43:41So, even though you had two courses, and you only had one,
0:43:41 > 0:43:47this group actually ended up eating nearly 20% less calories.
0:43:47 > 0:43:49ALL: Whoo!
0:43:52 > 0:43:57So, why does adding soup to your meal make you eat less?
0:43:58 > 0:44:00Research has shown that when we eat soup,
0:44:00 > 0:44:05its large volume remains in our stomach, filling it up for longer.
0:44:05 > 0:44:07This stretches the stomach,
0:44:07 > 0:44:10which signals to the brain that we are full.
0:44:13 > 0:44:16Choose chunky vegetable over creamy soups,
0:44:16 > 0:44:20as they tend to be lower in calories and are just as filling.
0:44:21 > 0:44:25So, if you want keep your weight down, something as simple as adding
0:44:25 > 0:44:28soup to your meal might stop you murdering your main course.
0:44:34 > 0:44:39And from our favourite tinned food to our favourite frozen dessert -
0:44:39 > 0:44:4285% of us buy it
0:44:42 > 0:44:46and sales of it hit £1.6 billion last year.
0:44:46 > 0:44:51This is one frozen favourite we just can't get enough of.
0:44:51 > 0:44:55It has to be ice cream.
0:44:57 > 0:44:59We're definitely keen on it.
0:44:59 > 0:45:04We bought 392 million litres of ice cream last year.
0:45:04 > 0:45:08That's 6.3 litres per person.
0:45:08 > 0:45:12Our absolute favourite flavour is classic vanilla,
0:45:12 > 0:45:14followed by chocolate.
0:45:14 > 0:45:17But much as we love it, if we're watching our weight,
0:45:17 > 0:45:20ice cream is definitely a guilty pleasure.
0:45:20 > 0:45:24- What is the hardest thing about ice cream?- I can't get enough of it.
0:45:24 > 0:45:27I have to eat it until my tongue goes numb
0:45:27 > 0:45:29and I'm still sort of eating like that.
0:45:29 > 0:45:33Is there anything annoys you about ice cream?
0:45:33 > 0:45:37For me, it is because there is never enough. I need more all the time.
0:45:38 > 0:45:42So, if we can't give up our delicious desserts,
0:45:42 > 0:45:46is there any way we can enjoy our ice cream without overindulging?
0:45:51 > 0:45:55I'm meeting Dr Katherine McCullough from Imperial College London to see
0:45:55 > 0:46:00if science can help us eat ice cream without bursting our trousers.
0:46:00 > 0:46:03We know that how we eat our food has a profound influence,
0:46:03 > 0:46:07actually, on how full we feel, how hungry we feel after a meal.
0:46:07 > 0:46:11So it's not just the food we're eating, but it's how we eat it?
0:46:11 > 0:46:12Exactly.
0:46:12 > 0:46:15Katherine wants to show me
0:46:15 > 0:46:20that how fast we eat can have an effect on how full we feel.
0:46:22 > 0:46:27In her local London cinema, she has set up a demonstration
0:46:27 > 0:46:32with two groups - the yellow group and the red group.
0:46:34 > 0:46:37Both will eat the same volume of ice cream,
0:46:37 > 0:46:40but over different lengths of time.
0:46:40 > 0:46:45All the volunteers have had nothing to eat since the night before.
0:46:46 > 0:46:49First up is the slow-eating yellow group.
0:46:52 > 0:46:56This group has 30 minutes to finish all of their ice cream.
0:46:56 > 0:46:58Bon appetit. Get eating!
0:46:58 > 0:47:02The yellow group are given small portions of ice cream
0:47:02 > 0:47:03at ten-minute intervals.
0:47:03 > 0:47:08After 30 minutes, their time is up and straight away
0:47:08 > 0:47:11they fill out forms which show how hungry they are.
0:47:11 > 0:47:12How do you feel?
0:47:12 > 0:47:16- You didn't look too happy about that last pot of ice cream.- I'm full now.
0:47:16 > 0:47:19- I don't want to eat any more ice cream.- No more ice cream?
0:47:19 > 0:47:23- Never again...I think.- Never again?
0:47:23 > 0:47:27Next is the speed-eating red group.
0:47:27 > 0:47:29Enjoy.
0:47:29 > 0:47:35And they have to eat all of their ice cream in only five minutes.
0:47:35 > 0:47:38- You ready, guys?- MAN: Yes.- Dig in.
0:47:48 > 0:47:52The red group also fill out forms immediately after,
0:47:52 > 0:47:54to record how hungry they are.
0:47:54 > 0:47:58- How do you feel?- Starving.- Really?
0:47:58 > 0:48:01I can eat more. Just add little sprinkles.
0:48:01 > 0:48:05From the forms, Katherine calculates the results.
0:48:05 > 0:48:08Which group felt fuller after eating ice cream -
0:48:08 > 0:48:12the quick eaters or the slow eaters?
0:48:12 > 0:48:14Time for the results now.
0:48:14 > 0:48:19The group that ate the ice cream over five minutes felt twice as hungry.
0:48:19 > 0:48:22They all felt that they could eat more,
0:48:22 > 0:48:24and did not feel nearly as full
0:48:24 > 0:48:27as the group who ate the ice cream over 30 minutes.
0:48:27 > 0:48:31This is an effect seen repeatedly in trials.
0:48:31 > 0:48:33Back at the cafe, Katherine gives me the scoop.
0:48:33 > 0:48:37Why would taking longer to eat ice cream make us more full?
0:48:37 > 0:48:41What we know is that when we eat any kind of food,
0:48:41 > 0:48:44the food goes into our guts, hormones are released there,
0:48:44 > 0:48:48they signal to our brain and say, "Whoa, stop eating, you're full,"
0:48:48 > 0:48:50and we eat less. We stop eating our meal.
0:48:50 > 0:48:53What happens if you eat quickly?
0:48:53 > 0:48:56So, if we were to wolf down the ice cream just now...
0:48:56 > 0:49:01- I don't mind if I do!- ..we'd get this kind of sharp rise in hormones,
0:49:01 > 0:49:04we'd get a burst of signal to our brain, but not long enough.
0:49:04 > 0:49:08The stimulus to the gut is not long enough there to make us stop eating
0:49:08 > 0:49:11- and stop feeling so hungry. - And the great news is,
0:49:11 > 0:49:16science suggests eating slowly can work with any food.
0:49:16 > 0:49:19One study found people who ate a meal slowly
0:49:19 > 0:49:22ate 10% fewer calories.
0:49:23 > 0:49:26So, if you're trying to watch your waistline
0:49:26 > 0:49:29but you can't resist the ice cream urge, remember this tip.
0:49:29 > 0:49:34Try eating slowly, not more.
0:49:40 > 0:49:42For us supermarket shoppers,
0:49:42 > 0:49:46it's hard to imagine a greater delight than the dairy aisle.
0:49:47 > 0:49:50Or a greater threat to our waistlines.
0:49:51 > 0:49:56Last year, we bought nearly 93 million litres of cream,
0:49:56 > 0:50:00over 500 million packets of butter
0:50:00 > 0:50:04and over 5 billion litres of milk.
0:50:07 > 0:50:09But when it comes to weight loss,
0:50:09 > 0:50:12is our beloved dairy something to be avoided?
0:50:12 > 0:50:16To find out about our final favourite food,
0:50:16 > 0:50:20I've come to the romantic city of Cambridge.
0:50:20 > 0:50:23But I'm not here to admire the architecture.
0:50:23 > 0:50:26I've arranged to meet five brides-to-be
0:50:26 > 0:50:30who want to slim down in time for their big day.
0:50:30 > 0:50:31Hi, I'm Teresa.
0:50:31 > 0:50:34I'm getting married next year, and I want to be a beautiful bride,
0:50:34 > 0:50:36not a fat one.
0:50:36 > 0:50:37My name is Gemma.
0:50:37 > 0:50:40It's 11 weeks till my big day and I want to be straight down,
0:50:40 > 0:50:42not round, for my wedding day.
0:50:42 > 0:50:43I'm Penny.
0:50:43 > 0:50:45I get married in 12 weeks and I want to drop a dress size,
0:50:45 > 0:50:48so I am the same size I was when I met my fiance.
0:50:48 > 0:50:50I'm Karen and I'm getting married in 15 weeks.
0:50:50 > 0:50:53I want to be curvy and not fat for my big day.
0:50:53 > 0:50:55I'm Debbie.
0:50:55 > 0:50:58I get married in three months' time and I'm looking forward to losing
0:50:58 > 0:51:00as much weight as possible before my wedding.
0:51:00 > 0:51:02And they're not alone.
0:51:02 > 0:51:06A UK survey found that 44% of people planning to marry
0:51:06 > 0:51:09intend to lose weight for their wedding.
0:51:09 > 0:51:12So, I'd really like to know if there's something that could
0:51:12 > 0:51:14help our brides slim down.
0:51:14 > 0:51:19I've called back dietician Sian to ask her expert advice.
0:51:21 > 0:51:25So, is there an everyday food that can help our brides lose weight?
0:51:25 > 0:51:27Well, yes.
0:51:27 > 0:51:30One of the things that we're going to use with them is low-fat dairy,
0:51:30 > 0:51:33and one of the easiest ways for them to eat that is
0:51:33 > 0:51:35- by including yoghurt in their diet. - Really?
0:51:35 > 0:51:38I'm quite surprised, because I keep reading reports that
0:51:38 > 0:51:41- if you want to lose weight, you should cut down on your dairy.- Yeah.
0:51:41 > 0:51:44It's one of those dietary myths, and obviously,
0:51:44 > 0:51:47dairy foods can be high in fat, but it's about what kind you choose
0:51:47 > 0:51:49and how much of them you eat,
0:51:49 > 0:51:53so choose the lower-fat varieties and watch your portion size.
0:51:54 > 0:51:58Sian suggested low-fat yoghurt has amazing properties
0:51:58 > 0:52:02for weight loss, so I want to put this to the test.
0:52:02 > 0:52:04All of our brides are to be weighed
0:52:04 > 0:52:08and measured at the Cambridge Medical Research Centre.
0:52:08 > 0:52:10- I'm holding in.- Sit.
0:52:10 > 0:52:12DOG WHIMPERS
0:52:12 > 0:52:17They're going to be put on a 10-week 1,500-calorie-a-day diet.
0:52:17 > 0:52:21Sian's going to give three of them three pots of yoghurt a day
0:52:21 > 0:52:23as part of their diet.
0:52:23 > 0:52:27The other two brides will be on the same diet,
0:52:27 > 0:52:29but won't have the yoghurt.
0:52:31 > 0:52:33So, how popular is yoghurt?
0:52:36 > 0:52:40Well, it turns out we are completely potty about it.
0:52:40 > 0:52:43Yoghurt is such a supermarket favourite
0:52:43 > 0:52:48sales of it have rocketed by 25% over the last five years.
0:52:48 > 0:52:53Last year, we stocked 2.8 billion tubs of the stuff.
0:52:55 > 0:52:58As well as being popular, Sian tells me
0:52:58 > 0:53:01yoghurt is packed full of protein and vitamins.
0:53:01 > 0:53:05It's got B2, which is good for our skin,
0:53:05 > 0:53:09and B12, good for our red blood cells.
0:53:16 > 0:53:21These should all be eating the same number of calories a day.
0:53:21 > 0:53:25But will our brides on the yoghurt diet lose more weight than
0:53:25 > 0:53:30the ones who aren't eating yoghurt? Will any of them last the course?
0:53:32 > 0:53:37A few weeks in and some of them are finding the diet pretty hard going.
0:53:37 > 0:53:41I am very, very, very hungry. Having a very bad day.
0:53:41 > 0:53:44Need to go to training, but I can't be bothered,
0:53:44 > 0:53:46because I'm cold and hungry.
0:53:46 > 0:53:48I struggled a little bit.
0:53:48 > 0:53:50I'm all right until it comes to teatime
0:53:50 > 0:53:53and then I look at my selection of meals,
0:53:53 > 0:53:56and they're not really what I want to eat,
0:53:56 > 0:53:58so I've found that quite hard.
0:53:58 > 0:54:02I had a two-mile walk, felt really great,
0:54:02 > 0:54:08then I ate a massive cake and some biscuits.
0:54:12 > 0:54:15It's the end of the diet,
0:54:15 > 0:54:20and our brides-to-be are meeting at this stately home
0:54:20 > 0:54:23in Cambridge to get a taste of their wedding day.
0:54:25 > 0:54:28So, it's been 10 weeks
0:54:28 > 0:54:32since I set the brides off on their special diet mission.
0:54:32 > 0:54:35I can't wait to see how they've got on.
0:54:38 > 0:54:41ROMANTIC MUSIC PLAYS
0:54:43 > 0:54:48But after ten weeks, have any of our lovely ladies lost weight?
0:54:49 > 0:54:53Unfortunately, Karen and Gemma couldn't finish the diet.
0:54:55 > 0:54:59From our remaining brides, Teresa has lost 13lb,
0:54:59 > 0:55:03Debbie has lost almost 11,
0:55:03 > 0:55:07and Penny has lost 9½.
0:55:07 > 0:55:11Penny and Debbie were both a similar weight
0:55:11 > 0:55:13when they started the diet,
0:55:13 > 0:55:17but Penny was on a low-calorie diet without yoghurt, whereas Debbie
0:55:17 > 0:55:22had three pots of low-fat yoghurt added to her diet every day.
0:55:22 > 0:55:25Although our results are inconclusive,
0:55:25 > 0:55:29the evidence for how yoghurt can help weight loss is not.
0:55:29 > 0:55:32Time for Sian, the yogi of yoghurt.
0:55:32 > 0:55:36So, Debbie and Penny lost really similar amounts of weight,
0:55:36 > 0:55:40but Debbie was on the yoghurt diet. Did that make a difference?
0:55:40 > 0:55:41It did, actually.
0:55:41 > 0:55:44When we looked at the scans, it showed that Debbie had
0:55:44 > 0:55:48actually lost a higher percentage of her body fat than Penny.
0:55:48 > 0:55:51Penny lost 1.6%
0:55:51 > 0:55:54and Debbie lost 2.9%.
0:55:54 > 0:55:56So, Debbie lost more fat from her body.
0:55:56 > 0:55:59Is that anything to do with the yoghurt?
0:55:59 > 0:56:02Well, it certainly backs up what the research shows -
0:56:02 > 0:56:05that as part of their calorie-controlled diet,
0:56:05 > 0:56:08low-fat dairy can help you lose weight.
0:56:09 > 0:56:13So, dairy doesn't have to spell doom for your diet.
0:56:13 > 0:56:15In fact, scientific evidence suggests,
0:56:15 > 0:56:18as part of a calorie-controlled diet,
0:56:18 > 0:56:21low-fat yoghurt can actually help you get rid of your fat.
0:56:21 > 0:56:23So how does it work?
0:56:23 > 0:56:27The wonder ingredient in yoghurt is calcium.
0:56:27 > 0:56:32It lowers levels of hormones in the body that normally store fat,
0:56:32 > 0:56:34which helps you lose fat.
0:56:34 > 0:56:39Calcium also binds to some of the digestive fat in your gut,
0:56:39 > 0:56:43which prevents it from being absorbed by your body.
0:56:43 > 0:56:47Dairy calcium is also present in milk and cheese.
0:56:47 > 0:56:51Just make sure you choose low-fat varieties.
0:56:53 > 0:56:56So if you want something that helps with weight loss and gives you
0:56:56 > 0:57:00loads of health benefits too, don't ditch the dairy.
0:57:00 > 0:57:02Try adding a low-fat yoghurt.
0:57:02 > 0:57:06Not only will your bones thank you, but you may shed a few pounds too.
0:57:09 > 0:57:13I set out to find the secret powers hidden in our favourite foods,
0:57:13 > 0:57:18and with your help, I've discovered that our supermarket staples
0:57:18 > 0:57:21can do things for us we'd never imagined.
0:57:21 > 0:57:27I love that I now know how to outwit the lure of the biscuit,
0:57:27 > 0:57:32and that the chicken sandwich can keep us going till teatime.
0:57:33 > 0:57:37It's good to learn nuts don't necessarily make you fat,
0:57:37 > 0:57:41and I'm especially surprised that ordinary yoghurt can have
0:57:41 > 0:57:44fantastic fat-shrinking powers.
0:57:46 > 0:57:48This is the stuff we take for granted,
0:57:48 > 0:57:54so it's good to know our favourite foods can still surprise us.
0:57:54 > 0:57:57Next time on Britain's Favourite Supermarket Foods,
0:57:57 > 0:58:01I'm looking at how our favourite foods can help us stay healthy.
0:58:03 > 0:58:09'I unlock the secret protective powers hidden deep within a block of cheese...'
0:58:09 > 0:58:13- Look at that!- Oh, wow!- That is amazing, isn't it?
0:58:13 > 0:58:17'..discover whether my morning cuppa can turn me into a sporting champion...'
0:58:17 > 0:58:19It's getting sweaty.
0:58:19 > 0:58:24'..and reveal the magic food that could get
0:58:24 > 0:58:27'every kid concentrating in just four hours.'
0:58:27 > 0:58:29That's a massive difference.
0:58:43 > 0:58:46Subtitles by Red Bee Media Ltd