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Eating Slowly : A Key to Better Metabolic Health
Nutritionist : Does your rate of eating correlate to health? Jay Shetty launched a very interesting podcast for his On Purpose Podcast last week by interviewing Dr. Casey Means, MD: Stanford-trained physician specializing in metabolic health, where they explored the intricate relationship between eating habits, metabolic health, and chronic illnesses, on which we can fully realize how much lifestyle changes can deeply impact our well-being.
Slow Eating: Nourishing the People of America. Indeed, among the salient points Dr. Means emphasized during the guest lecture I attended was that it is just as important, if not more important, to eat slowly as to eat the right thing.
She said, “Research indicates that clear evidence shows slower eaters are four times less likely to develop metabolic syndrome compared to fast eaters.” This throws light upon one of the main aspects of a diet-healthy aspect, i.e. how we eat can be the key to better health metabolic well-being, irrespective of what’s on our plates.
Dr. Means elaborates, “This should empower people because even if you are not motivated enough to change your food choices, just changing how fast you eat can make all the difference.
The time invested in sitting down and enjoying your meal and eating slowly can profoundly impact your metabolic health. “
Scientific Base for Eating Slowly
One major study which appeared in BMJ Open in 2018 accessed the relationship between eating speed and obesity. As it was derived from the findings, eating slowly is associated with lower rates of obesity, coupled with waist circumferences.
In essence, slowing down during meals, avoiding after-dinner snacks and stopping food intake two hours before bedtime could possibly lead to weight loss.
The study pooled health insurance data from nearly 60,000 Japanese citizens diagnosed with diabetes. These persons periodically filed health claims and went through health check-ups between 2008 and 2013.
Of course, this kind of study is observational and will not provide cause-and-effect relationships, but the relationships that are drawn are pertinent.
Health Hazards of Rushed Eating
It has been linked to the number of a health issues, such as impaired glucose tolerance and insulin resistance. A possible mechanism by which this relationship may occur is that rapid eaters are less likely to recognize earlier cues of satiety.
Slower eaters would be more likely to experience feelings of satisfaction earlier into the meal, and thus can contribute to the restriction of caloric intake as a whole.
A recommendation from the study concluded: “Changes in eating patterns can significantly affect obesity, body mass index, and waist circumference.
Interventions that reduce eating velocity may prove useful in preventing obesity and, in part, mitigating associated health risks.”
Advantages of Mindful Eating
Mindful eating—fully engaging in the experience of eating—might significantly enhance your relationship with food. The practice promotes eating as a focused activity, savoring flavors and attention to inner hunger and fullness signals.
Such an approach results not only in more enjoyable eating experiences but also leads to healthier outcomes.
Simple Techniques to Foster Mindful Eating
A habit of eating slowly can easily be adopted and very helpful to you. Here are some really practical ways you can start putting it into practice:
Develop a Hospitable Dinner Table: Choose a place where you are going to eat in peace, free from the distraction of television or cell phones. A peaceful environment allows you to focus more on your food and the experience of eating.
Chew Longer: Create a habit of chewing your food more times than you normally would. Not only will this ease digestion, but it also forces you to take a slower pace when eating.
Set Down Your Utensils Between Bites: Try putting down your utensils between bites. This simple action makes your meals take that much longer to finish and can give you time to connect with your hunger levels.
Speak to Other Family Members or Friends While Dining: Talk with your family members or friends when you are dining with them. It will naturally slow down the meal and makes it more delicious.
Eating Smaller Amounts First: Try to have small amounts on your plate at first. This usually will keep you from likely overeating and test your hunger while eating.
Do Not Multitasking: Concentrate solely on your food and avoid multitasking. Munching in a place while simultaneously working or surfing in your phone, among others, will most likely leave you to eat without judgment-you might not even know that you are already satisfied.
Stop Eating Periodically: Stop from time to time and evaluate your hunger and fullness levels. This will help you establish whether you want to consume more foods or already satisfied.
Savor Your Flavors and Textures: The different flavors and textures of your food be savored. you can prolong the time that you enjoy eating, it encourages a slower pace of eating.
Keep a Food Diary: Tracking is what you eat and how it makes you feel may positively influence your awareness of your eating habits. This may help you identify patterns and areas to make some changes.
A Mindful Way of Weight Loss
In just taking the time to really savor meals, you create a healthier relationship with food. You might find yourself feeling satisfied on smaller portions and snacking less on things you shouldn’t be having.
While nutrition quality of the food you take remains central, eating slowly is also no less than a matter of importance.
Most people may discover that they can consume much more different food when they take it slowly since they will hear very well what their bodies need and want.
Conclusion: The Power of Eating Slowly
In conclusion, knowing the relationship between eating speed and metabolic health can be quite transformative for anyone wanting to improve their overall well-being.
Thereby, embracing the practice of eating slowly will allow you to better appreciate your meals while improving your health outcomes at the same time.
It goes beyond weight management, bringing health and harmony into your lifestyle and relationship with food. Find what best suits your nature and works for you.
Then, if you are a patient with any of the above conditions or concerned about the existing ones, visit a healthcare professional to know how these changes are going to affect your body.
Ultimately, your healthy eating journey is not universal; it is uniquely tailored to work for you and your life. With an emphasis on what and how you eat, you may also be opening up many avenues of health benefits that could change your life.