A study highlights the importance, for your health and your waist, of taking your time to eat.
You might want to think twice about shoving your dinner at the speed of light: According to preliminary research, presented at the Scientific Session of the American Heart Association, eating fast is bad for your health, it doesn’t just make you go up weight, it can also lead to heart problems.
For the study, Japanese researchers followed more than 1,000 people for five years. Participants underwent a medical examination at the beginning of the study, in 2008, and at the end, in 2013. They also answered surveys about their diet, exercise, and medical history.
After identifying the participants as slow, normal, or fast eaters, the researchers found that those who pushed food quickly were more likely to gain weight and have higher blood sugar levels, as well as higher cholesterol levels. “bad”.
The fast eaters were also twice as likely to develop metabolic syndrome (group of disorders that increase the risk of heart disease, stroke and diabetes), compared to those who ate at normal speed.
This is because eating fast can cause fluctuations in blood sugar levels, which can lead to insulin resistance, said the doctor, Takayuki Yamaji, author of the study.
This means that it is very difficult for your body to absorb glucose in your blood, so eventually, you will need more and more insulin for cells to absorb glucose, according to the United States National Institute of Diabetes and Digestive and Kidney Diseases.
Over time, this can develop into type 2 diabetes and cardiovascular disease, because high blood sugar levels can damage your nerves and blood vessels.
Conversely, previous research shows that those who eat slowly are less likely to be obese.
But why can taking your time to eat help you? Chewing food consciously actually sends satiety signals to your brain, says Dr. Kathleen Melanson of the University of Rhode Island, who has also studied the effects of eating speed on weight.
Try to do this
Chew the food enough to turn your bite into a smooth, lump-free consistency putty. When swallowing it, wait for it to reach the stomach, take a breath and go for the second bite.