Why is it important to eat slowly, do you want to know how it affects you?

There is ample scientific evidence on the impact of physical exercise and diet, but several studies point to another factor that may have an impact and that may be valuable for prevention. It is the speed of intake. Is it possible that eating quickly causes weight gain? Jordi Salas-Salvadó, researcher at the Ciber de Fisiopathología de la Obesidad y Nutrición (CiberOBN) and the Rovira i Virgili University, does not hesitate to answer affirmatively to the question: “The answer is yes. There is increasing evidence that the speed at which we eat influences both body weight and adiposity. It is also associated with high plasma triglycerides.”

Scientists from Asian countries were the first to describe this relationship, but there are already studies in European populations.

In 2019, Salas-Salvadó's group published a study in adults that showed that people who eat faster have a 59% higher risk of hypertriglyceridemia, although a relationship with weight was not established.

Signals that inform the brain

According to Miguel Ángel Martínez Olmos, head of the Endocrinology Department at the Santiago de Compostela University Hospital Complex, the chewing process sets in motion physiological mechanisms and the passage of food through the digestive system generates signals to the brain: “With rapid intake we skip physiological mechanisms that inform the brain of how much food is enough, there is no time for these signals to reach the brain and if it is done repeatedly, energy accumulates in the form of fat.”

This is what happens to your body when you eat in a hurry and don't chew your food well:

1. THE BELLY SWELLS

If you don't chew enough, food ends up in large chunks, which means it's not digested properly and causes bloating, flatulence and heaviness. On the other hand, if food is well-ground, the intestinal bacteria that ferment it in the colon can do their job better, which is good. In addition, when you chew quickly, you swallow more air than usual.

2. DIGESTION WORSENS

Digestion actually begins in the mouth. If you don't chew your food well, your stomach is forced to expend more energy and produce more gastric juices to digest the food.

3. IT TAKES LONGER TO FEEL FULL

The brain secretes hormones to indicate that we have eaten enough, but from the moment you sit down at the table until the first signal to “stop” is released, about 20 minutes pass. Therefore, if you eat quickly, your stomach does not have time to “tell” your brain that it is full and the brain does not send the order of satiety to stop eating.

4. EATING FAST MAKES YOU FAT

People who eat quickly tend to have a higher body mass index. Eating quickly is associated with the consumption of less healthy foods such as ultra-processed foods that are more appealing to the palate. These foods tend to be high in energy because they are rich in fats, sugars, salt and additives.

5. INCREASES THE RISK OF METABOLIC SYNDROME

Obesity promotes the development of pathologies such as diabetes, high total cholesterol and hypertension. These four pathologies combined are known as metabolic syndrome, a disorder that increases the risk of developing cardiovascular and renal diseases.

6. DEFENSES ARE WEAKENED

A study has found that chewing stimulates a type of immune cell (Th17) that may increase protection against bacterial and fungal infections in the mouth.

7. YOU DON'T TAKE ADVANTAGE OF NUTRIENTS

When you take time to chew, the food becomes impregnated with enzymes from saliva, which begin to break down the food and promote the absorption of nutrients. A study showed that people who chew a handful of almonds at least 40 times assimilate their nutrients better.

8. YOU DON'T PERCEIVE FLAVORS WELL

Saliva allows the sapid (taste-responsible) particles in food to activate the taste buds. And the more you grind the food, the more particles are released. By tasting your food, you will be more aware of what you eat and choose healthier foods.

If the pieces of food that reach the stomach are large, many of the basic functions will not occur. On the other hand, chewing slowly, consciously, gives the brain enough time to send the appropriate signals so that the body understands that it must prepare to digest the food.

How does this process work?

The brain begins to release hormones and activate receptors found in the stomach so that it begins to produce hydrochloric acid and other substances to carry out digestion.

The pancreas prepares itself. If you eat slowly, you give the pancreas time to be ready to begin secreting enzymes and pancreatic juices, which are essential for the digestive process.

Why chewing well helps you lose weight

The stomach relaxes. Chewing relaxes the pylorus (the sphincter of the stomach that controls the passage of food from there to the small intestine), so that the bolus of food can continue its course with ease.

You also protect your brain. Chewing properly and for the recommended amount of time can protect brain health. With this movement of the jaw we activate a brain area, the hippocampus, which is related to memory, spatial orientation and the regulation of emotional states.

The ideal way to start eating slowly is to change your eating habits . For example, look for quiet places where you can eat more calmly. This includes that, if you are one of those who cannot eat without watching television, this will be something you will have to change. And of course, do not eat while working, it may save you a few minutes, but you will feel fuller and this will also affect your work.

Conscious eating

A technique that can help you greatly to eat slowly and that is becoming increasingly important is mindful eating. It consists of practicing full attention or mindfulness during meals, which will help you greatly to eat slowly and savour the food much more. You have to pay attention to the sensations that food and drink produce in your body. Observe how it feels when you put a small portion in your mouth, taste it, chew it and swallow it. It is important to be attentive throughout the process, this way you will eat less and notice satiety sooner, because by focusing your attention on your body and not on external elements you will feel when you are full and it is time to stop eating.

One of the biggest problems with eating slowly is the huge disconnect between the signals that the body sends and our way of receiving and interpreting them. When you are eating, but distracted by another task, these signals will be ignored and you will tend to eat more and more quickly.