Have you ever been told to slow down while eating?

Surprisingly, there’s significant scientific evidence supporting this advice. Rapid eating is linked to an increased risk of weight gain and type 2 diabetes.

This connection arises because eating quickly can disrupt the release of hunger-suppressing hormones, such as glucagon-like peptide 1 (GLP-1), which plays a crucial role in regulating appetite and satiety.

GLP-1, produced naturally by your body, is also the basis for popular weight loss drugs like Ozempic, which are currently generating significant interest in the weight loss community.

Your Hormones at Work

When you eat slowly, your body has more time to signal to your brain that you’re full.

This process typically takes about 30-40 minutes, as food moves from your stomach to your small intestine, where GLP-1 is released. This hormone then communicates with your brain to indicate that you’ve eaten enough.

Conversely, eating rapidly can lead to overconsumption before your body registers fullness, resulting in higher calorie intake.

Chewing Through History

The concept of eating more slowly is not new. Historical figures like former Prime Minister William Gladstone and early 20th-century writer Horace Fletcher advocated for thorough chewing to aid digestion and control overeating.

Although chewing food until it’s almost liquid might not be necessary, these early proponents highlighted the benefits of a slower eating pace, which modern research supports.

Modern Research Insights

A significant study published in BMJ Open in 2018 by researchers from Kyushu University Graduate School of Medical Sciences in Japan analysed health records of nearly 60,000 individuals over five years.

The study found that slow eaters were 42% less likely to be obese compared to those who ate quickly. Additionally, avoiding late-night snacking and eating within two hours of bedtime were also linked to lower weight gain.

Another study in 2023 by Professor Tim Spector and the team behind the Zoe nutrition app found that fast eaters not only consumed more food but also experienced higher blood sugar spikes.

This study revealed that fast eaters were, on average, 6.9 kg heavier than their slower-eating counterparts.

What Defines Eating Speeds?

While there's no universal definition of 'fast' or 'slow' eating, a study published in The Journal of Clinical Endocrinology & Metabolism in 2010 provides some guidance.

Participants ate a 675-calorie bowl of ice cream in either five minutes or 30 minutes. The slower eaters showed a significantly larger increase in GLP-1 and PYY, another hunger-suppressing hormone, highlighting the benefits of a leisurely eating pace.

• Sit Down to Eat: Eating at a table rather than on the go can help you eat more slowly.

• Avoid Distractions: Avoid watching TV while eating, as distractions can lead to faster eating and increased calorie intake.

• Cook from Scratch: Homemade meals often contain more fibre and require more chewing, which naturally slows down your eating pace.

• Stay Hydrated: Drinking a large glass of water with your meal and taking sips between bites can extend the duration of your meal.

• Mindful Eating: Focus on savouring your food and enjoying each bite. Eating should be a pleasurable experience, not just a task to complete quickly.

Conclusion

Embracing a slower eating pace can be a simple yet effective strategy to improve your health and manage your weight.

By taking your time and savouring your meals, you can enjoy better digestion, more controlled eating habits, and overall enhanced well-being.