Although common, the habit of eating quickly has serious health implications. Learn why chewing slowly can help prevent obesity, gas, and metabolic disorders.
Eating quickly has become a common habit in modern life, but its impact on health is greater than many imagine.
Various studies have shown that this habit can lead to weight gain, cause digestive problems, generate excess gas, and significantly increase the risk of developing metabolic syndrome.
One of the main effects of eating in a hurry is an increase in calorie intake. It takes the brain about 20 minutes to register the feeling of satiety. When you eat quickly, this time isn’t enough for the body to send the “full” signal, which often leads to consuming more food than necessary.
Furthermore, research has shown that this habit alters the function of key hormones such as leptin and ghrelin, which regulate appetite and satiety. This hormonal disruption further complicates weight control.
Digestive problems: an immediate consequence
Lack of proper chewing prevents food from reaching the stomach in a well-ground state, which makes digestion difficult and can cause discomfort such as heartburn, reflux, bloating, and gas.
Chewing poorly also reduces the action of salivary enzymes, which play a key role in the first phase of the digestive process.
The result is slower and heavier digestion, which not only causes discomfort but can also compromise the absorption of essential nutrients.
Risk of metabolic syndrome: a silent threat
Metabolic syndrome, a group of conditions that includes abdominal obesity, hypertension, elevated glucose and triglyceride levels, and insulin resistance, has been linked to rapid eating. A Japanese study found that those who eat quickly are up to 5.5 times more likely to develop this disorder than those who eat slowly.
This practice promotes sharp fluctuations in glucose levels, facilitates the accumulation of visceral fat, and contributes to the development of cardiovascular disease and type 2 diabetes.
Less enjoyment and worse food choices
Eating quickly also diminishes the pleasure of the dining experience. By not taking the time to savor each bite, we lose connection with our food and increase the tendency to choose less healthy options, often high in sugar, salt, and fat.
Taking the time to eat promotes food awareness and helps you make healthier choices, strengthening the connection between body and mind.
More gas and abdominal discomfort
Aerophagia, or excessive air intake while eating, is another common consequence of eating on the go. This excess air can cause gas, bloating, and stomach pain. Furthermore, when food isn’t properly ground, it reaches the digestive tract in a state that encourages fermentation processes, which generate even more gas.
Avoiding carbonated beverages, reducing consumption of ultra-processed foods, and eating at a leisurely pace are effective measures to reduce these symptoms.
Keys to eating more slowly and taking care of your health
Making small changes can make a big difference in how you eat and how it affects your body. Here are some practical recommendations:
- Chew each bite at least 30 times to aid digestion.
- Rest your utensils between bites, encouraging natural pauses.
- Avoid distractions such as cell phones or television while eating.
- Use smaller plates, which help control portions.
- Spend 20 to 30 minutes on each meal to avoid eating on the run.
Adopting mindful eating and a more relaxed lifestyle not only benefits physical health but also improves mental and emotional well-being. Eating slowly isn’t a fad; it’s an effective strategy for living better.