Bad news for fast eaters

This article was previously published on December 2, 2017 and has been updated with new information.

There’s a lot going on with food that’s supposed to be good or bad for you, but you might not have thought of this: Eating too quickly can literally affect you, and in a few ways different from yours. what can be clearly seen. When you’re really hungry and what you’re eating is incredibly good – it’s a perfect recipe for eating too quickly, which can lead to a choking hazard, but there’s more you should know.

At least one study shows that the habit of “cutting in” bite after bite may not only cause you to loosen your belt; it can even increase your odds for one or more of the “big three” heart diseases: heart disease, diabetes, and stroke, and what’s known as the five-weak “group”. risk factor. Medical news todayfirst list them:

  • High Blood Pressure
  • High triglycerides (fats found in the blood)
  • High fasting blood sugar
  • Low high-density lipoprotein (HDL) cholesterol
  • Big waist

Obesity directly affects metabolic syndrome, and more people than ever are developing the aforementioned risk factors. In fact, 1 in 3 adults in the US has metabolic syndrome, the National Institutes of Health (NIH) reveals.2 Metabolic syndrome may even surpass smoking as the biggest risk factor for heart disease.3

Furthermore, studies show that compared with normal weight, obesity is associated with “significantly higher” all-cause mortality.4 It’s hard to believe that eating too quickly can be related to those statistics, but studies show it to be.

Japanese study shows that ‘wolf-making’ food can be a killer

Cardiologist Takayuki Yamaji from Hiroshima University, Japan was the lead author of this study, which involved nearly 1,100 generally healthy male and female participants over a 5-year period, the average participant being about 51 age. Study subjects were divided into three groups, each of which was classified as slow, normal, or fast eaters.

Over 5 years, 84 participants developed metabolic syndrome. The result: Your cardiovascular health can be seriously compromised if you gobble up food too quickly. In fact, they were more than twice as likely to develop metabolic symptoms than their slower eater, at 2.3% for the slow eaters and 11.6% for the fastest eaters. .

The study concluded: “Eating rate is associated with obesity and future incidence of metabolic syndrome. Therefore, eating slowly can be… an important lifestyle factor to prevent metabolic syndrome in the Japanese. “5 The Economic Times of November 16, 2017, quotes Yamaji:6

“Eating more slowly can be an important lifestyle change to help prevent metabolic syndrome… When people eat fast, they tend not to feel full and are more likely to overeat. Fast eating causes greater glucose fluctuations, which can lead to insulin resistance. We also believe that our study will apply to the US population. “

Count your chews; Count your bites

Not many people disagree that eating food too quickly can lead to indigestion and can sometimes be excruciatingly painful. However, chewing slowly helps the process of chewing and swallowing for digestion, which begins in your mouth.

Chewing slower helps break down food more quickly, and saliva, which contains an enzyme called lingual lipase to help break down fat, helps (a little) when you swallow. The longer you chew, the more time those enzymes have to start breaking down your food.

This process makes digestion easier on your stomach and small intestine, because digestion actually takes a lot of energy. Slowing down will make it easier for your intestines to absorb the nutrients in the foods you eat.

One study proved the point very clearly: When study participants ate almonds quickly and chewed less (10 times, as opposed to 25 times or 40 times per bite), scientists discovered found that their bodies did not absorb all the significant nutrients that almonds provided. ; the bits simply pass through and are discarded. For those who chew the most, the granules (hence the nutrition) are absorbed more quickly.7

If you want to see if chewing more deeply can help you eat less, you must first determine how often you chew when you take a bite of food, especially important things like meat or almonds. .

Also, try counting how many pieces of food you have when you eat, like the participants in the Brigham Young University study. Participants were asked to count how many bites of food they took when they ate and then reduce the number of bites by 20 to 30 percent. Overall, study subjects lost an average of 4 pounds.8

Besides the many potential health benefits, chewing slowly and methodically – even thoughtfully – helps you relax better so you can enjoy your meal. Rushing just to get it down so you can continue whatever you’re doing isn’t conducive to proper digestion. You can’t even really taste or enjoy the foods you eat.

Chewing slower can help you eat less

Remember that you should chew each bite 32 times (or so) before swallowing? They say it helps your food digest better. That is also true.

Turns out, deliberately chewing your food better than you might have done can have more long-term benefits. Research specifically shows that obese people tend to chew and swallow faster, but they also don’t chew food thoroughly compared to slim people. In contrast, slow eaters ate less.

The claim that it takes your brain 20 to 30 minutes to realize your stomach is full is also true, it turns out. As Harvard Health explains, scientists will tell you that feeling full is only part of the reason you feel satisfied after a meal. Your brain is also involved in this process, as it needs to receive messages sent by the digestive hormones secreted by your digestive tract:9

“Elasticity receptors in the stomach are activated when it is filled with food or water; These signals go directly to the brain via the vagus nerve that connects the gut and brain stem. Hormonal signals are emitted when partially digested food enters the small intestine.

An example is cholecystokinin (CCK), which is released by the intestines in response to food consumed during a meal. Another hormone, leptin, is produced by fat cells, which is a fat signal that communicates with the brain about long-term needs and satiety, based on the body’s energy reserves. Research shows that leptin amplifies CCK signaling, to enhance satiety.

Other research shows that leptin also interacts with the neurotransmitter dopamine in the brain to produce a feeling of euphoria after eating. The theory is that, by eating too quickly, people may not give this complex hormonal exchange system enough time to kick in.”

There are even studies that confirm that increasing the number of times you chew each bite can reduce the amount you eat by almost 15%. Over time, that can be significant weight loss — or significant weight gain on the other end of the scale.

Chewing as an exercise in mindfulness

You may have heard that eating to live, not living to eat helps you to be thoughtful with what you put in your mouth. It aims to nourish your body. But beyond that are the elements of gratitude.

When you approach meals more consciously, it slows down your mealtime, not only for yourself but for others – yes, even during holiday gatherings. , traveling and so much to do in the kitchen or elsewhere. Here are some tips, inspired by Precision Nutrition:ten

  • Sit down at the table and minimize distractions. That means you can put a basket in the side cabinet so guests can turn the volume down and put their phones in it during the meal. Turn off the TV, even if it’s on in the next room.
  • Put your utensils down between bites. Breathe. Relax. Look at the faces around you and allow yourself to appreciate each one. If you’re eating alone, every time you take a bite, focus on what you’re grateful for.
  • Enjoy the art of chatting with others. To listen. Focus on enjoying every aspect of your meal – the people you share it with, the flavors of each dish, the flickering candlelight, the soft music in the background – everything that helps you interact with appreciation Each moment will enhance the experience.
  • Take a longer time for meals than you normally would; 20 or 30 minutes may be enough, and stay calm so that you can give someone a hint, even if they don’t know it. Make savoring each bite slowly a deliberate act, regardless of what else might be going on.

On top of that, if you think about it, if you’re one of the millions of people who face the holidays with vague (or actual) anger because you know there will be temptations and pressures at All sides, but one fact can help you stay focused on your goal: Gaining 2 pounds a year doesn’t sound like much – until 20 years have passed.

Especially during holiday meals, when thousands of people wonder why in the world they eat so much, take a breath before picking up your fork and catching up on your own. You’ll feel better, so you’ll be happier, and you’ll certainly be healthier, too.

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