The Benefits of Slow Eating

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Health secrets about nutrition are numerous and varied, but here’s one for you: eating slowly could keep the pounds off. A new study found it to be true. So it’s time to chew longer and make meals last.

Doctors’ advice has long been to chew food thoroughly for proper digestion (it starts in your mouth). But that doing this could have a true impact on your weight is another story. Two new studies found that the way you eat is linked to how much you consume. Among the findings: Men tend to eat far faster than women; heavier people eat faster than slimmer people; and refined grains are consumed faster than whole grains.

In one study, researchers found that fast eaters consumed about 3.1 ounces of food per minute, medium-speed eaters 2.5 ounces per minute, and slow eaters two ounces per minute. This work is the first to validate self-reported eating rates that have been used in large population studies, which have shown relationships between eating rate and body weight. There were also strong gender differences. At lunch, the men consumed about 80 calories per minute, while the women consumed 52 calories per minute.

The second study found a close association between eating rate and body mass index (BMI), with those individuals with a high BMI typically eating considerably faster than those with a low BMI.

The study also found that people eat whole grains significantly slower than they do a similar meal of refined grains. Whole grains are more fibrous, so you have to chew them more, which takes more time.

In short, this is not just about how long it takes you to eat, but also how you eat. What researcher has shown is that eating slowly results in significantly fewer average calories consumed. It takes time for your body to understand that it is full. So slower eating may allow time for fullness to register in the brain before you’ve eaten too much.

This comes on the heels of a landmark 2007 study that was the first to confirm the popular dietary belief that eating slowly reduces food intake. That study found that women who were told to eat quickly consumed 646 calories in nine minutes, but the same women consumed just 579 calories in 29 minutes when encouraged to pause between bites and chew each mouthful 15 to 20 times before swallowing.

For more breakthroughs on eating habits and how they affect your health, read Why You’re Prone to “Eating it Anyway”

Sources:

“Researcher provides further evidence that slow eating
reduces food intake,” University of Rhode Island, Nov. 8,
2011.

Tags: better digestion, doctors digestion advice, natural digestion aids, nutrition advice

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