We're all living in a world where people are trying to be their most productive in a short period of time. One of the reasons why people indulge in quick eating. Busy lifestyles, time constraints, or habitual behaviours have become major causes of dietary changes. In addition, some individuals may eat quickly as a response to emotional or psychological factors, such as stress or anxiety, which can lead to mindless or emotional eating patterns.
Speaking with the OnlyMyHealth team, Soumita Biswas, Chief Nutritionist, Aster RV hospital, Bengaluru, discusses the side effects of eating too quickly.
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The Risk Of Overeating And Weight Gain
Eating too quickly often results in overeating, , as the body and the brain may not have enough time to register feelings of fullness, potentially leading to weight gain and digestive discomfort, according to Dr Biswas.
According to a study published in the Journal of Preventive Medicine and Public Health, 60% of children who ate too quickly also overate.
"Eating behaviours emerged as significant lifestyle-related risk factors for being overweight or obese. Those who engaged in overeating more than twice per week had three times the risk of being overweight, and those who ate rapidly had three times the risk of being overweight," the research paper adds.
Health Risks Associated With Fast Eating
Fast eating can pose several health risks:
Digestive issues: Rapidly consumption of large food portions can strain the digestive system, leading to indigestion, bloating, and discomfort. Dr Biswas warns against eating too fast as it increases the chance of swallowing more air, resulting in bloating. “Chewing and slow eating helps the food to break down larger particles of food into smaller ones which is easy for digestion,” she added.
Blood sugar spikes: Quick eating can lead to rapid spikes in blood sugar levels, especially when consuming high-carbohydrate meals, potentially impacting insulin regulation and increasing the risk of type 2 diabetes.
Benefits Of Slow Eating
“Slow eating is beneficial for weight management and helps consume less quantity of food compared to fast eating.” Advantages of slow eating include:
Increase in hormones that lead to satiety
Suppressed ghrelin hormone, a hunger control hormone that reduces appetite and provides satiety
- Reduced intake of calories, which helps in weight management
- Better digestion
- Better absorption of nutrients
- Reduction of stress
How To Practise Mindful Eating
Here are some mindful eating practices to follow:
- Take the time to chew each bite of food thoroughly before swallowing. Aim for around 20-30 chews per mouthful to break down the food into smaller, more digestible pieces.
- Between bites, put down your fork, spoon, or whatever utensil you're using. This action allows you to savour the flavours and textures of the food and gives your brain more time to register feelings of fullness.
- Instead of taking large mouthfuls, opt for smaller, manageable bites. This will naturally slow down your eating pace and make it easier to chew thoroughly.
- Set a timer for 20-30 minutes and aim to finish your meal within that time frame. This practice can help you become more conscious of your eating pace.
- Take sips of water between bites. Not only does it promote hydration, but it also gives you a moment to pause and slow down your eating.
- Eating from smaller plates and using smaller utensils can create an illusion of larger portions, making you more mindful of your eating pace.
Conclusion
Slowing down while eating not only improves digestion but also enhances your overall enjoyment of meals and helps you recognise feelings of fullness, preventing overeating. Practise mindful eating to decrease your risk of obesity.