“Eating” is not only for satiation, but also to savor the taste of food. However, nowadays, “eating” seems to have gradually become a task that people have to rush to complete every day. Many people can finish a meal in less than 5 minutes, and fast eating has become the norm.
Although fast eating seems to save time, it actually hides health hazards. Over time, it can bring many harms to the body. For example, it can lead to weight gain, increased risk of digestive diseases, and esophageal cancer.
Research has shown that chewing food slowly and savoring it can help stabilize blood sugar levels, make people feel fuller, and thus aid in weight loss. Next, let’s delve into the changes that fast eating and slow chewing can bring to the body.
What are the hazards of eating too fast?
The busy life has shortened everyone’s meal time. What used to take half an hour to finish a meal has gradually been compressed to ten minutes, five minutes, or even shorter. Even a bowl of piping hot noodles can be hastily swallowed in just three to five minutes. Although time is saved, the impact of eating too fast on health is significant.
1
Prone to weight gain
During meals, not only does the stomach need to be filled with sufficient food, but the chewing process needs to send a “full” signal to the brain. The brain can stop eating based on signals from the mouth and tongue. This process takes some time (generally about 20 minutes).
In other words, the brain’s recognition of fullness is “delayed.” If one eats too quickly, the brain may not have time to signal “fullness” before all the food is eaten, leading to possible overeating. Over time, this can increase the risk of weight gain.
A study of multiple ethnic groups in Asia found that, on average, fast eaters consume an additional 105kcal of energy per day compared to slow eaters. This results in an increase in weight by about 5kg, an increase in BMI by 1.3kg/m2, and an increase in waist circumference by 3.1cm.
2
Increased risk of esophageal cancer
Eating piping hot food right out of the pot, not waiting for it to cool down, can increase the risk of esophageal cancer if done frequently.
A 2018 study showed that fast eaters in China have a 2.5 times higher risk of esophageal cancer than slow eaters.
3
Increased risk of cardiovascular diseases
A study published in the journal “Nutrients” found that eating too fast increases the risk of cardiovascular diseases. There is a significant correlation between eating speed and the incidence of high triglycerides. Compared to slow eaters, fast eaters have a 59% higher chance of developing high triglycerides. Even after adjusting for potential confounding factors, this association remains significant.
4
Higher risk of diabetes
Eating too quickly can lead to large fluctuations in blood sugar, which can eventually lead to insulin resistance and an increased risk of type 2 diabetes. Additionally, fast eaters are more prone to weight gain, which is also a risk factor for diabetes.
5
Increased tendency for depression
A study published in the “Journal of Men’s Health” found a significant association between the speed of eating in adult Chinese men and symptoms of depression. Compared to slow eaters, those who ate at a normal or faster pace had a higher risk of depressive symptoms.
6
Increased digestive burden
Consuming a large amount of food in a short period, especially food with large particles, can impose a significant digestive burden on the gastrointestinal tract and may lead to discomfort and bloating in the stomach.
7
Possible risk of choking
Eating too quickly, not chewing carefully, and hastily swallowing food can lead to choking. This is particularly risky for the elderly and children, increasing the risk of choking.
Slow and deliberate chewing
What changes does the body experience?
Slow and deliberate chewing is an elegant posture at the dining table and a key to a healthy life. What benefits does the body gain through cultivating the habit of slow and thorough chewing?
1
Assists in weight loss
Chewing slowly and deliberately can slow down eating pace, enhance the feeling of fullness, and prevent overeating.
A study in 2013 found that increasing the number of chews before swallowing helps control appetite, reduce food intake, and aids in weight management. Participants were divided into three groups (normal weight group, overweight group, and obese group), each consisting of 16 subjects, who were provided with cheesy pizza rolls to eat. Results showed that when participants chewed their food 150% and 200% of their normal chewing times before swallowing, their food intake decreased significantly by 9.5% and 14.8% respectively. This indicates that increasing the number of chews before swallowing can significantly reduce the amount of food consumed by adults of normal weight, overweight, and obese individuals.
Furthermore, a small-sample study in 2021 mentioned that eating slowly and increasing the number of chews can increase postprandial energy expenditure (diet-induced thermogenesis DIT), potentially helping to prevent overweight and obesity.
The study included 11 healthy, normal-weight young men aged 22-24, who were divided into three groups and given cocoa-flavored beverages in three different ways. The DIT values were found to be the highest in the group that chewed the beverage before swallowing.
This research highlights the importance of chewing food thoroughly to eat less and burn more calories, aiding in weight loss and weight control.
2
Helps control blood sugar
Chewing slowly and deliberately during meals, slowing down the eating pace, not only reduces food intake but also helps stabilize blood sugar levels, which is beneficial for diabetes and obesity prevention.
A study published in a journal in 2023 indicated that type 2 diabetes patients with good chewing ability have significantly lower blood sugar levels compared to those with poor chewing ability. Correction of poor chewing ability in the latter group resulted in a substantial decrease in blood sugar levels.
3
Reduces gastrointestinal burden
Thorough chewing gives food a larger surface area for contact with digestive enzymes, aiding better digestion and reducing the gastrointestinal burden.
4
Makes food “more nutritious”
Thorough chewing helps in better appreciation of the flavor of the food and disrupts plant cell walls more effectively, releasing more beneficial nutrients.
For example, when chewing tomatoes thoroughly, the mechanical action helps release lycopene more effectively from the cell matrix.
5
Protects oral health
Chewing food slowly and thoroughly not only exercises the muscles around the mouth but also stimulates salivary secretion, benefiting tooth and oral health.
6
Relieves stress
Some people tend to eat when they are feeling stressed or anxious to alleviate emotional tension. Increasing the number of chews and chewing deliberately during meals can also be an effective method to relieve stress.
Practical methods for slow and thorough chewing
Although understanding the concept of “slow and deliberate chewing” is simple, practicing it can be challenging for some. Here are four methods that you can try to cultivate the habit of slow and thorough chewing:
1
Increase the number of chews
Count the number of chews in your mind while eating. It is recommended to chew at least 20 times, ideally reaching 30 times.
Chewing food 20-25 times is most conducive to food cohesion into lumps that are easier to swallow. A study in 2023 published in the journal “PLOS ONE” also mentioned that chewing each bite 30 times can help control blood sugar levels.
For those accustomed to fast eating, initially adjusting to this practice may be challenging. You can gradually develop the habit of slow and deliberate chewing by chewing each bite as many times as possible, aiming for 20-30 chews per bite.
2
Set mealtime limits
If counting the number of chews for every meal seems impractical, you can set a specific time limit for meals. The “Chinese Residents’ Dietary Guidelines” recommend meal durations of 15-20 minutes for breakfast and 20-30 minutes for lunch and dinner.
3
Opt for “coarser” meals
Refined white rice and flour are easy to chew, whereas recommending a mix of coarse and fine staple foods (such as mixed bean rice, brown rice, and oatmeal) is advisable. Coarse grains have a rough texture, requiring careful chewing before swallowing and helping to slow down eating pace.
When preparing vegetables, avoid cutting them too finely, as this can reduce nutrient loss and promote slower eating. Additionally, try not to soak rice in soup.
4
Avoid distractions while eating
While distraction, such as binge-watching, may slow down eating for some people, most individuals tend to eat quickly and excessively when watching shows. Thus, it is essential to focus and savor the taste and texture of the food, slowing down the pace of the meal.
Conclusion
Fast eating not only deprives the joy of eating but can also lead to digestive issues and significantly increase the risk of diseases such as obesity, diabetes, and esophageal cancer in the long run, compromising overall health. In contrast, slow and deliberate chewing allows us to enjoy the satisfaction and deliciousness of eating while feeling satiated, contributing to a healthier body.
References
[1] References listed
Planning and Production
Author | Xue Qingxin, Registered Nutritionist
Review | Ruan Guangfeng, Deputy Director of Science and Information Exchange Center for Food and Health
Planning | Zhong Yanping
Editing | Zhong Yanping
Proofreading | Xu Lai, Lin Lin
