The age-old saying recommends biting food 32 times before swallowing, a practice that not only exercises the teeth but also ensures optimal use of digestive enzymes, leading to better nutrient absorption. “While this might seem like mere folk wisdom, modern science lends credibility to the benefits of mindful and slow eating,” said Ushakiran Sisodia, HOD, diet and nutrition, Nanavati Max Super Speciality Hospital.
One of the most evident consequences of rapid consumption is weight gain. “Studies have shown that eating quickly can lead to an increase in calorie intake, as it doesn’t give the body enough time to notice the feelings of fullness. This quick ingestion, inadvertently might leave one feeling unsatisfied, even after a hefty meal. Many overweight patients report not feeling satiated, a sentiment often tied to their fast-eating habits,” elucidated Sisodia.
Apart from the direct implications for weight, eating speed can impact overall digestive health. Fast eaters often do not adequately chew their food. “This omission means digestive enzymes don’t mix thoroughly with the ingested material. Such incomplete digestion can manifest as bloating, excessive gas, constipation, and other gut-related issues like acidity,” said Sisodia.
Concurring, Dr Jimmy Pathak, consultant, endocrinology and diabetes, Max Hospital, Vaishali, shared that eating quickly leads to higher “postprandial glucose excursions which are associated with increased risk of type 2 diabetes mellitus and cardiovascular risk”. “Also eating fast may lead to increased levels of cytokines like IL-1 IL-6 which are implicated in causing insulin resistance and hence future risk of Type 2 diabetes,” he added.
Eating slowly, on the other hand, offers numerous health advantages. When food is chewed thoroughly, digestive enzymes can work more effectively, ensuring better absorption and fewer gastrointestinal issues.
“Moreover, in conditions like diabetes, slow eating can be particularly beneficial. By consuming food at a leisurely pace, there’s a steadier release of sugar, aiding in better blood sugar control,” Sisodia noted.
Additionally, Dr Pathak mentioned that eating slowly may influence gastrointestinal satiety hormones, such as ghrelin and PYY which keep appetite in check.
However, like all things, there’s a flip side to consider. While slow eating is beneficial, exceedingly deliberate consumption has its drawbacks. “Ingesting food too slowly can lead to swallowing more air, which might result in increased gassiness post meals,” said Sisodia.
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In clinical scenarios, the benefits or drawbacks of eating speed often depend on the type of food being consumed and the specific health condition in question. Yet, as a general rule of thumb for optimal nutrition, food should be chewed properly to ensure digestive juices mix well, facilitating better nutrient extraction, urge nutrition experts.
In conclusion, while the pace of modern life might encourage quick meals, it’s crucial to strike a balance. “Eating mindfully and at a moderate pace can be the key to unlocking a host of health benefits, from weight control to improved digestive well-being,” said Sisodia.
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