How long does it take you to finish a meal? Is it 10 minutes, 20 minutes, or more? Research indicates that eating slowly promotes weight loss. Most people eat too fast, which makes it easier to go overboard and take in extra calories. Slow eating, on the other hand, has been linked to greater satiety, better digestion, and increased satisfaction.
Still not convinced? Here are five reasons to eat your food slowly:
Lose Weight and Keep It Off
According to science, slow eating aids in weight management. Researchers have found that people who eat slowly consume fewer calories over the course of a meal. It takes about 20 minutes for your brain to register that you’ve had enough food. If you chew too fast, you won’t feel full.
Enjoy Better Digestion
Eating your food slowly can improve digestion. By swallowing big chunks of food, you’re forcing your GI tract to work harder. This may lead to indigestion, bloating, heartburn, and fatigue. Additionally, food is poorly processed and it takes longer for your body to break down the nutrients.
Prevent Diabetes
A study conducted in 2013 has shown that prolonged chewing may help prevent type II diabetes. Poor mastication reduces the absorption of fiber, calcium, magnesium, and other nutrients that protect against diabetes, and elicits a higher postprandial plasma glucose concentration. In other words, eating too fast may cause nutrient deficiencies and high blood sugar.
Ward Off Stress
When you take the time to enjoy your food, your mind and body relax. Slow eating can help reduce stress and balance your emotions. It’s a great form of mindfulness exercise, so use it to your advantage!
Reduce Your Portions
Chewing your food slowly makes it easier to eat less without feeling hungry or deprived. This leads to greater satiety and fullness. Slow eating also allows your brain to receive satiety signals before your plate is empty. On top of that, you’ll enjoy your food more and discover new flavors.
