Do you eat slowly? Do you chew your food properly before swallowing?
There is no denying it, this 21st century is fast-paced, people live very busy lives and may not have time to sit down to eat slowly and properly.
I am sure you can remember your mother correcting you, and telling you to eat your food slowly, well she has a very good point! Did you know that there are slow eating benefits? Let’s take a look…
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Here are 3 Slow Eating Benefits…
1) You Will Eat Less and Feel Fuller
Eating less and feeling fuller is one of the slow eating benefits. When you eat slowly and chew your food properly, your food is digested properly, you have better appetite and feel satisfied.
In a study published in the Journal of the Academy of Nutrition and Dietetics, the effect of slow and fast eating was accessed in normal and obese individuals. The study found that eating slowly reduced their food intake, led to lower hunger ratings and increased fullness ratings.
Another study published in the Journal of Clinical Endocrinology & Metabolism found that in the seventeen individual who participated in the study, eating slowly increased satiety through an increased response of the hormone that controls appetite.
2) Reduces Your Risk Of Diabetes
Diabetes is a health condition that occurs when your blood sugar level is elevated above normal.
Reducing your risk of diabetes is one of the slow eating benefits. A research article published in the PLOS ONE Journal examined the association between the rate of eating and diabetes, the research found that slow eating prevented the occurrence of diabetes.
3) Reduces Your Risk Of Becoming Overweight
Reducing your risk of becoming overweight is one of the slow eating benefits.
A study published in the British Medical Journal found that in 3287 adults over a period of three years, eating until full and eating very quickly was associated with being overweight.
The Bottom Line
You can eat slowly by chewing your food properly and eating mindfully. Remember to always chew your food until it loses its texture and becomes like liquid before swallowing. You will enjoy your food more and enjoy the slow eating benefits.
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References
Shah M, Copeland J, Dart L, Adams-Huet B, James A, Rhea D (2014) Slow Eating Speed Lowers Energy Intake in Normal-Weight but not Overweight/Obese Subjects. Journal of the Academy of Nutrition and Dietetics, 114: 393-402.
kokkinos A, Le Roux C W, Alexiadou K, Tentolouris N, Vincent R P, Kyriaki D, Perrea D, Ghatei M A, Bloom S R, Katsilambros N (2009) Eating Slowly Increases the Postprandial Response o the Anorexigenic Gut Hormones, Peptide YY and Glucagon-like Peptide-1. Journal of Clinical Endocrinology & Metabolism, 95:
Yamazaki T, Yamori M, Asai K, Nakano-Araki I, Yamaguchi A, Takashashi K, Sekine A, Matsuda F, Kosugi S, Nakayama T, Inagaki N, Bessho K (2013) Mastication and Risk for Diabetes in a Japanese Population: A Cross-Sectional Study. PLOS ONE Journal, 10. 1371.
Maruyama K, Sato S, Ohira T, Maeda K, Noda H, Kubota Y, Nishimura S, Kiyama M, Okada T, Imano H, Nakamura M, Ishikawa Y, Kurokawa M, Sasaki S, Iso H (2008) British Medical Journal, 337: a2002
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