The
hidden health secrets of eating slowly and quietly
In this
era of fast-paced and hectic life, if someone is seen eating slowly, people around them not only look at them strangely but also call them very lazy, but they do not know that the real benefit lies with that person because according to scientific research, eating slowly and thoughtfully has a profound impact on your health.
In fact, the
speed at which you eat affects your life, which includes everything from
digestion and satiety to body weight management and your overall health.
You must
have also learned some principles of eating from your elders, which include
chewing food thoroughly, eating with an appetite, eating with your mouth closed
without making a sound, not talking at the table and eating silently.
These are
all the things that have been verified in this article on scientific grounds.
Easier to
digest food
Livia
Hasegawa is a nutritionist trained at the University of São Paulo in Brazil.
“Eating
slowly breaks food down into smaller pieces, which makes it easier to digest. I
often remind my patients of this simple fact that the stomach doesn’t have
teeth. Therefore, when food reaches the stomach in large pieces, the digestive
process becomes slower and less efficient.”
“Chewing
your food more increases the production of digestive enzymes in your saliva,
which helps your body absorb nutrients better,” she says.
If food
isn’t chewed properly, the stomach has to work harder, which can lead to
bloating and slow digestion.
“This is why
some people feel bloated and lethargic for hours after eating,” says Hasegawa.
However,
there is no set time for how long a bite should be chewed.
Experts
suggest that rather than focusing on the number of bites, it is more important
that the food reaches the stomach and is soft and chewy enough to be easily
digested.
“Watching
TV, using the phone, or talking while eating negatively affects your ability to
chew,” says Hasegawa.
“This causes
you to chew your food too quickly and you swallow more air, which results in
bloating.”
Weight
gain issues
Digestive
issues can also lead to weight gain.
Sander
Kristen is the director of the Division of Nutritional Sciences. She is the
Schleifer Family Professor at Cornell University in New York.
“Eating
quickly is more energy-intensive. As a result, we consume more calories per
minute. Research shows that when you eat quickly, you easily eat more food,”
she says.
“Eating
slowly increases the time food stays in your mouth. This increases the signals
that trigger the release of hormones needed to start the digestive process,”
she says.
“It takes
the brain a while to release the hormones that tell you you’re full,” she says.
People who eat too quickly actually eat more than they need because their
bodies don't have time to signal that they're full.
The result
is that you eat more calories, which are converted into fat stored in the body.
Health
risks
Eating too
quickly can worsen digestive problems such as acid reflux and gastritis.
Additionally,
people with reflux may find their symptoms worse if they eat too quickly.
According to
Hasegawa, "Another important thing is that when food reaches the
intestines in large pieces, it can upset the balance of gut bacteria, which
affects the entire digestive system."
She says
that if this habit continues, it can lead to obesity.
You are at
high risk of gaining weight, especially if you already have some unhealthy
habits in your lifestyle
Because of
this, your risk of complications related to metabolism may increase.
These
include type 2 diabetes, fatty liver disease, heart disease, high blood
pressure, and certain types of cancer such as colorectal, breast, and
pancreatic cancer.
For those
looking to develop better eating habits, Hasegawa's first tip is to put your
spoon or fork down while eating.
"Don't
hold your spoon or fork in your hand while eating," she says.
"Because, you might not even realize it and end up eating more."
"The
simple act of putting your spoon down on the table and then picking it up to
eat will help slow down your eating," she says.
"So use
your spoon. Take one bite. Then put the spoon aside before taking the next
bite."
Hasegawa
also recommends chewing your food until it's like a pulp.
"When
food becomes a pulp, it's a sign that you're chewing your food well. Doing so
will naturally slow down your eating."
Another
thing to consider is avoiding distractions while eating.
Eating while
watching TV or using your mobile phone can make you forget how much and how
fast you are eating. In such a situation, eating mindfully can help you avoid
this.
“Try not to
talk too much while eating,” says Hasegawa.
“Chatting
can also distract you and make you eat more quickly without realizing it.”
“So, eating
with less conversation will help you focus more on your food.”