“Eating” is not only about filling your stomach but also about enjoying the deliciousness of food. However, it seems that “eating” has gradually become a task that people rush to complete every day. Many can finish a meal in less than 5 minutes, and fast eating has become the norm.
While eating quickly appears to save time, it actually conceals health risks that can harm the body in the long run, such as increased chances of obesity, digestive diseases, and higher risks of esophageal cancer.
Research shows that chewing food slowly and thoroughly can lead to more stable blood sugar levels and a greater sensation of fullness, which is beneficial for weight loss. Next, let’s discuss the changes to the body caused by eating too quickly and chewing slowly.
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What are the dangers of eating too fast?
Busy lifestyles have shortened meal times for everyone. A meal that originally took half an hour to finish has gradually been compressed into ten minutes, five minutes, or even less. Even a steaming bowl of noodles can be hastily swallowed in three to five minutes. While this saves time, the negative impact of eating too quickly on health is significant.
1
Increased likelihood of weight gain
During meals, it is important to have enough food in the stomach, but it is also crucial for the chewing process to send signals of “fullness” to the brain. The brain receives signals from the mouth and tongue that inform us to stop eating. This process takes time (usually about 20 minutes).
In other words, the brain’s recognition of fullness is “after the fact.” If one eats too quickly, by the time the brain has signaled “I am full,” all the food may already be gone, likely leading to overeating. In the long run, this increases the risk of weight gain.
A study on a diverse Asian population found that, on average, fast eaters consume 105 kcal more per day than slow eaters, leading to an approximate weight increase of 5 kg, a 1.3 kg/m² increase in BMI, and a waist circumference increase of 3.1 cm.
2
Increased risk of esophageal cancer
Food that is steaming hot is often consumed within two or three minutes without cooling down. Regularly eating very hot food can increase the risk of esophageal cancer.
A 2018 study indicated that among the Chinese population, fast eaters have a risk of esophageal cancer that is 2.5 times higher than that of slow eaters.
3
Increased risk of cardiovascular diseases
A study published in the journal “Nutrients” found that eating too quickly increases the risk of cardiovascular diseases, with a significant correlation between eating speed and the incidence of hypertriglyceridemia. Fast eaters have a 59% higher chance of developing hypertriglyceridemia compared to slow eaters. This correlation remains significant even after accounting for potential confounding factors.
4
Higher likelihood of diabetes
Eating too quickly leads to greater fluctuations in blood sugar levels, which can eventually result in insulin resistance and increase the risk of type 2 diabetes. Moreover, people who eat too fast are more likely to gain weight, and obesity is also a risk factor for diabetes.
5
Increased susceptibility to depression
A study published in the “Journal of Men’s Health” showed a significant association between the eating speed of Chinese adult men and symptoms of depression. Those who ate at a normal or fast pace were at a higher risk of depressive symptoms compared to those who ate slowly.
6
Increased digestive burden
Ingesting a large amount of food in a short time, especially if the food particles are large, can place a heavy digestive burden on the gastrointestinal tract, leading to discomfort, bloating, and other issues.
7
Potential risk of choking
Eating too quickly, without careful chewing, and swallowing hastily can easily lead to choking. This risk is especially higher for the elderly and children.
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