Whether you are late for work or college or watching your favourite TV show, we are all guilty when it comes to accepting that we don’t follow the age-old rule of chewing a morsel 32 times and eating slowly. While we may be ignoring the potentially harmful effects of eating quickly, it is time to slow down from your fast-paced routine and pay attention to your health.
What does rushing your meals affect?
When you are not eating slowly, your digestion deteriorates. You might also feel that your meals are getting over too soon, which might, in turn, make you eat more – making you end up overstuffed. So you consequently suffer from not only poor digestion, but also low gratification and unexpected weight gain.
Another health detriment is Metabolic Syndrome Condition. According to various studies, eating quickly leads to metabolic syndrome condition where several conditions may occur at the same time – abnormal blood pressure levels, increase in tummy fat and high levels of cholesterol and triglyceride.
Risk of heart diseases is linked to eating quickly. As rapid eating leads to lack of proper absorption of glucose, the body reacts to this deficiency by producing abnormal levels of insulin. The high levels of insulin, in turn, result in Type-2 diabetes and heart diseases.
The Importance of Slow Eating
Better digestion, better satisfaction, and better hydration are all connected to eating slowly. Another benefit is weight loss or maintenance. So it is evident that slow eating has its advantages, and to lead a healthy and happy life, it is an indispensable factor in your routine.
One of the most important benefits of slow eating is giving time to your body to recognise that you are full and satisfied with your meal. When you eat quickly, you are allowing more and more calories into your body only because your body didn’t get enough time to recognise that you are full. Slow eating has its benefits: it helps you to maintain and lose weight and also helps you to tackle the dangers of overstuffing.
When you don’t rush your meals and chew each morsel well, you allow food to be broken down properly which leads to healthy digestion.
As digestion starts from the mouth itself, if large crumbs are not chewed properly, the lumps sit in your stomach, and it becomes difficult to be processed into chyme and leads to indigestion. Improper digestion may occur when food is partially digested and isn’t broken down properly.
Hydration has several benefits of its own, and better hydration can be achieved by eating slowly. Enhanced appearance of your skin, energetic muscles, efficient bowels, and kidneys, as well as a better balance of body fluids, can be achieved efficiently with slow eating.
Also Read: Reasons To Eat More Fruit
Although slow eating may not solely lead to weight loss, it most definitely is a part of the weight loss process – several studies over the years have found that slow eaters lose weight more than fast eaters.
Thus, if your primary goal is weight loss, start from the basics: slow down.
As our routines make our lives hurried and hectic, we may not realise how eating quickly is detrimental to our health. Below are a few tips to try eating slowly:
- Mindfulness: when you are eating, keep all distractions at bay, like watching TV, texting or driving.
- Decide meal timings: setting aside specific schedules for your meals or taking out 20-30 minutes for each meal will lessen the frantic hurry.
- Realisation: if you are rushing your meals, it is acceptable. What is important is to realise this and then put slow eating into practice by re-focusing.