Hello Loyal Soup People! This week I’d like to remind everyone to slow down! In particular, when it comes to food! The reality is that overweight people eat more quickly than their thinner counterparts. This was recently confirmed in a study published in the American Journal of Clinical Nutrition.
This study used a variety of means to test the rate that people ate – ranging from feeding people different types of food (softer foods are eaten faster than “harder” versions) to using different eating “mechanisms” (i.e. spoons versus straws). Regardless of the means, the slower eaters consumed significantly fewer calories than their speedy counterparts. The more slowly they ate, the less they consumed. The study confirmed what we have always said – the slower eaters felt satiated with less food.
As I’ve mentioned in previous columns, it takes the brain 15-20 minutes to send satiation signals to the stomach. If you eat feast, you’ll be consuming food too quickly for your body to respond to the signals that you are satisfied.
Another theory is that slow eaters enjoy all aspects of food more – smell, taste, texture, etc. and are therefore satisfied with fewer calories.
Other researchers think that the body pays attention to the amount we actually chew. So, if we chew 40 times on the same piece of food, versus 40 times over several bites, the body registers satiation based on the number of times you chew not the amount of food. So, if you eat slowly and chew more on less food, you’ll end up feeling satiated with a smaller amount.
This study ties directly into the concept of eating mindfully. Eat slowly. Enjoy every mouthful. Savor the flavors, the smells, the textures, and the taste of every bite. You’ll enjoy your meal more and will end up eating less!
*NOTE – Soupermom is not a licensed dietitian, doctor, personal trainer, or anything like that. She’s just extremely knowledgeable about healthy living!! But if you slip and fall while taking her advice, it is not her fault!