Slow Eating... What Benefits Can It Bring?
- Dávid Jakus
- Jul 18, 2024
- 3 min read
Updated: Aug 2, 2024
You may have heard the phrase: "Don't eat so fast!". In our fast-paced lifestyle, we pay too little attention to our meals, and we pick up something on the way to work or to school and devour it because there is no time for a comfortable and relaxed meal. At least we can escape behind this...
With a little organization and care, we could provide better food to our bodies, and if we could organize our days a little better, we could even enjoy our food in calm conditions and give ourselves over to the flavors.
But why is it important to eat slowly?
Let's approach the topic first from the biochemical side. The body needs time to signal that it has received enough food and is full. If we eat quickly, this signal can be delayed, and we can easily overeat, leading to obesity and the development of various diseases.
In a 2008 Japanese study, fast food was linked to the development of insulin resistance (IR), a major problem of our era. Another study investigated how much more calories we put into our bodies when we eat quickly. The participating women had to eat a pasta dish, and when they ate faster, they consumed 10% more calories, which, if this happens at every meal, can be a significant calorie surplus at the end of the day.
The other important factor is that if we don't chew our food sufficiently, we put more work on our digestive system. It is also important because when our digestive system works hard, it draws blood away from some organs, making us tired and less efficient. Interestingly, digestion begins in the oral cavity with enzymes called lipase and amylase - one more reason to slow down.
Let's not forget the fun factor, either. If the food is consumed almost without chewing, there is no time to perceive the flavors. Furthermore, delicious flavors increase dopamine hormone production, creating a feeling of happiness. How do you usually feel while eating your favorite meal?! You feel satisfied, right!?
You can help yourself to eat slowly with a few tricks, thus promoting your health and even your weight loss:
1. Measure the time; ideally, the main meal takes at least 20 minutes!
2. Eat a small amount of appetizer to reduce your hunger! It can be, for example, a salad, an apple, or a soup.
3. Ask your eating buddy to remind you if you are eating like a glutton again!
4. Eat as if you were tasting wine, enjoy the flavors, and give yourself time to enjoy the food with all the taste buds of your tongue!
5. Put down the cutlery during the meal!
6. Try to eat more slowly than others! If you eat with company, choose someone for yourself and try to finish your meal later than the other person! This exercise works best if they eat similar foods and in equal amounts.
Why is it good to eat fast?
When we are too hungry - we are almost already tense from this state - we want this feeling to go away. It can easily be avoided by eating small portions several times. It is not worth waiting until we are too hungry; it does not necessarily help us lose weight either. If we know that our planned meal is still far away, but we are already hungry, it is worthwhile to reduce our hunger with something, for example, an apple.
Slow Eating is one of the most useful and simple habits that can improve our health extremely effectively and doesn't even cost money. Remember, you don't necessarily have to become someone who chews 60 times a bite most accurately, but you can do a lot for your health with a little improvement! Aspiration is better than nothing! 😉
