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As for substitutes, I only agree with them if they really don't change a person's response to a dish. Take mashed potatoes, for instance. I recently saw a recipe that suggested that the fat we all know that mashers need could be replaced with vegetable broth. Hogwash. All that does is lead to dissatisfaction and I think that dissatisfaction results in overeating. We like fats because fats satisfy. They break down in the digestive track very slowly so they keep us fuller longer. Now if I find a way to replace a fatty ingredient without missing it (I do this a lot with yogurt) then you bet I'm going to do it. But I repeat: there are no bad foods.

Alton Brown#90

CookingNutritionSatisfaction

About this quote

What does it mean?
The speaker argues against unnecessary substitutions in cooking that reduce satisfaction, leading to overeating.
In plain terms
Don't replace fat with broth if it makes you unsatisfied.
What can you take from it?
Satisfying ingredients prevent overeating.

Where it applies

  • reformulating recipes
  • discussing nutrition
  • preventing overeating

Putting it to work

  • recipe development
  • diet advice
  • cooking tips

Questions to consider

  • When should ingredients be substituted?
  • Does satisfaction influence portion size?

Another view

Individual dietary needs vary and fat reduction may be necessary for health.

More from Alton Brown

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  3. I'm a hacker at heart and I like finding different ways of doing things because in doing so, I find new ways of examining the job at hand.

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