Scarfing It Down
We all know how difficult it can be to watch what you eat, but recent studies have suggested that you should also pay attention to how fast you eat.
People eat quickly for different reasons, but unless your profession is competitive eating, there’s no legitimate reason to eat like it’s your first meal in a long time.
We’ve all been annoyed by the slow eaters who take forever to finish their meal, but it turns out they had it right all along.
The brain takes roughly 20 minutes to realize that you’re full, so when you eat very quickly, appetite suppressing hormones like polypeptide YY and leptin do not have enough time to take effect.
This makes it a lot easier to eat more than what you need. As time passes, these extra calories add up.
When you eat quickly, the sugar from the food gets into the bloodstream at a faster rate. Although that sounds like a good thing, it does not give the body’s insulin enough time to act.
Not only does it cause issues with the proper delivery of nutrients, but it can also cause insulin resistance.
Are You Sure?
Numerous studies have been conducted, all of them showing the adverse effects that eating quickly has on the body.
Numerous studies have been conducted, all of them showing the adverse effects that eating quickly has on the body.
- A 2008 study conducted in Japan followed the eating habits of 2,704 men and 761 women for one month. After adjusting for age, energy intake, and lifestyle, the results suggested that eating quickly is associated with increased insulin resistance.
- Another study conducted in Japan between 1999 and 2008 was comprised of seventh-grade students (ages 12 and 13). It showed that faster eating speeds were associated with being overweight.
- The European Society of Endocrinology claims that people who eat very quickly are twice as likely to suffer from type 2 diabetes than people who take their time to eat.
What’s Insulin Sensitivity Got to Do with It?
Insulin is a hormone produced by the pancreas, and it’s responsible for allowing cells to take up sugar from the blood after a meal.
In a person who is insulin sensitive, the body responds well to the hormone, so having a high insulin sensitivity is the goal.
The pancreas releases different amounts of the hormone depending on the type of food that’s eaten, but overeating can lead to hyperinsulinemia. Too much insulin has been linked to many health problems, including obesity, heart disease, and cancer.
Slow Down
Just by slowing things down, you’ll immediately see the benefits:
- Improved digestion, as food is metabolized more efficiently.
- Insulin sensitivity is maintained, allowing the hormone to do its job.
- Insulin sensitivity is maintained, allowing the hormone to do its job.
What’s the Trick?
The truth is that if you’re a fast eater, it’s going to take some time and a lot of practice for you to slow things down.
But there are a few things that you can do:
- But there are a few things that you can do:
- Set a minimum number of chews per bite
- Time yourself
Sources:
- Abigail Wise. 9 Expert Tips for More Mindful Eating. Dec 2017. Internet: https://www.huffpost.com/entry/slow-eating_n_5419625
- Hrefna Palsdottir, MS. The Faster You Eat, the More You Gain Weight. Oct 2016. Internet: https://www.healthline.com/nutrition/eating-fast-causes-weight-gain#section3
- Charlotte Lilli. Natural Ways to Improve Insulin Sensitivity. Mar 2019. Internet https://www.medicalnewstoday.com/articles/323027.php
- Lorenz Mac, Anthony Gustin, DC, MS. Insulin Sensitivity: The Secret to Optimal Health. Aug 2018. Internet: https://perfectketo.com/insulin-sensitivity/
- European Society of Endocrinology. “Eating fast increases diabetes risk.” ScienceDaily. ScienceDaily, 7 May 2012. Internet: www.sciencedaily.com/releases/2012/05/120507210038.htm
