How Eating Quickly Can Damage Your Health | HEALTH
A 2013 study tracked the eating speed of people to determine whether it affected their health or not. The study, led by Dr. Takayuki Yamaji, a cardiologist from Hiroshima University in Japan, sought to confirm that eating quickly can harm one’s health. According to Dr. Yamaji, in a American Stroke Association (ASA) Newsroom interview,
"When people eat fast they tend not to feel full and are more likely to overeat. Eating fast causes bigger glucose fluctuation, which can lead to insulin resistance."
Details and Results of the Study
In 2008, Dr. Yamaji recruited more than 1,000 healthy adults in Japan. Majority of the participants was male (642), and the remaining 441 were women. The average age was 51+ years. For the next five years, overall health of the study’s participants were tracked based on their eating speed — slow, normal or fast.
During those five years that they were monitored, 84 of the 1,000 participants developed metabolic syndrome. Researchers revealed that those who ate fast were more likely to suffer from higher blood sugar, have a larger waistline, and weigh more.
The onset of these unhealthy conditions was clearly linked to the participants’ eating speed. Among slow eaters, the incidence rate was just 2.3%, among normal eaters it was 6.5%, but among fast eaters, it was 11.6%.
At the end of the study in 2013, Dr. Yamaji and his team concluded that eating quickly increased an individual’s risk for metabolic and cardiovascular diseases, as well as obesity. This discovery was presented in the American Heart Association’s (AHA) Scientific Sessions in California in 2017.
The study presented to the AHA suggested that it’s less likely for people who eat slowly to become obese or to develop metabolic syndrome compared to people who eat quickly. The AHA warned that metabolic syndrome and obesity encompasses a long list of medical conditions associated with diabetes, heart disease, and stroke.
In truth however, the results of the study is not surprising. This is according to Dr. Nieca Goldberg, NYU Langone cardiologist and AHA spokesperson. It turns out that lots of research before has shown that speed eating is associated with many health issues including weight gain. Goldberg said:
“You probably do eat more because you’re eating so quickly. You really don’t have any idea of what you’ve eaten. When you eat slowly, you’re much more aware of your eating. You’re chewing your food properly and you’re also slowing down digestion.”
Therefore, slow-eating can make you feel fuller fast, according to Goldberg. She recommends to at least take 30 minutes to eat a meal. She also said never to eat while working because it promotes overeating.
What You Can Do
In an AHA Newsroom interview, Goldberg suggests:
“Eat in a situation where it’s conducive to eating — we’re talking kitchen, dining room, restaurant. If it’s at your desk, you really need to not work at the same time you eat. “Even if it’s as short as a half hour, it’s better than doing it in 10 minutes while you’re answering your email.”
She also gave the following tips that promote slow eating:
|set your fork down between bites|
|take deep breaths when eating|
|eat with a friend and|
|cut your food into smaller pieces|
Conclusion – Consult a Qualified Nutritionist
At Aussie Supps Nutrition Hub, we have an in-house qualified nutritionist that can help you understand the right eating habits. Plus, we can also provide you with a healthy diet plan that's personalized to your body and fitness goals.
We use the principle of calories for all our meal plans, with some clients tracking, but most clients using simple serving sizes instead! Meaning you get to pick and choose foods you like and enjoy, but without having to track it all every day!
Remember, if your goal is to lose weight, your health matters more than a number on a scale. It's always important to maintain a holistic approach to weight loss. It should also include physical activity, stress management, quality sleep, and other important factors, such as hormones and medical issues.
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Gobbling your food may harm your waistline and heart