The secret of proper nutrition and a healthy lifestyle starts not just with counting calories, but with chewing food thoroughly and not rushing. If you regularly consume food quickly and without proper chewing, it can lead to weight gain and the gradual emergence of various problems in the body. Let's examine what changes occur in our body when we eat quickly and discuss how this affects our metabolism, appearance, and overall health.
Why should you not eat in a hurry?
The body cannot absorb essential micronutrients
Eating without chewing sufficiently leads to incomplete digestion of food. Partially digested food makes it difficult for essential minerals like selenium, iodine, zinc, and copper to be absorbed in the intestines. A deficiency of such minerals can harm the thyroid gland's function, leading to a decrease in metabolism, the emergence of swellings, and weight gain.
Incomplete digestion of proteins and fats
If you consume protein-rich foods like meat without chewing them sufficiently, they will not be fully absorbed by the body. This leads to the body constantly craving quickly digestible carbohydrates (such as sweets or bread products), which in turn creates a foundation for weight gain.
Feeling of heaviness in the stomach and bloating
Insufficiently chewed food causes a feeling of heaviness in the stomach. As a result, a person may avoid consuming beneficial but "heavy" foods and instead gravitate towards light but harmful sweets and bread products.
The brain feels full late
The signal of fullness from food reaches the brain within 7-10 minutes. If you eat hastily, you may consume much more than you need.
Recommendation: Take small pauses during meals; this will help you avoid overeating.
Appetite for harmful products increases in the evening
If you eat hastily and in insufficient amounts throughout the day, the body tries to restore the "missing" energy in the evening. Often, this is done with harmful, fatty, or sweet products.
Recommendation: Practice mindful eating – by eating calmly and without rushing for just 15 minutes, you will have the opportunity to fully control your appetite.
Each bite should be chewed 30–50 times
Nutritionists and proponents of mindful eating provide the following recommendations:
- Hard foods (meat, vegetables, nuts) – chew 30–50 times;
- Soft foods (porridge, soup, fruit) – chew 15–20 times.
According to a study conducted by Japanese scientists in 2014, individuals who chewed each bite more than 40 times consumed less food, and their levels of the hunger hormone – ghrelin significantly decreased.
Improper chewing may also be due to dental problems
Sometimes people simply get used to chewing food quickly. However, in some cases, this problem is related not to daily habits but to uneven closure of the teeth (bite). If the teeth do not close properly, chewing becomes ineffective, which can seriously affect the digestive system and metabolism.
If you experience the following conditions, you should consult a dentist:
- If chewing hard products is difficult;
- If a habit of chewing only on one side has formed;
- If the jaw feels stiff or painful;
- If the teeth are uneven.
Approach each meal mindfully, without rushing and in a good mood. This will not only contribute to your body's health but also positively impact your appearance and emotional state. Eat properly and stay healthy!
