A new study has found that chewing food slowly is linked to a lower risk of obesity. The study, conducted by researchers at the University of Tokyo, found that slow eaters were less likely to be obese than fast eaters.

This is because it takes time for the body to register that it is full, and slow eaters give their body enough time to do so.

The study

The study was conducted over a five-year period and involved nearly 60,000 participants.

The participants were divided into three groups: slow eaters (those who took more than 30 minutes to finish a meal), normal eaters (those who took between 20 and 30 minutes to finish a meal), and fast eaters (those who took less than 20 minutes to finish a meal).

The researchers found that slow eaters were 42% less likely to be obese than fast eaters, while normal eaters were 29% less likely to be obese than fast eaters.

The researchers also found that slow eaters consumed fewer calories per meal than fast eaters.

Mechanisms behind the link between slow eating and lower obesity risk

There are several mechanisms behind the link between slow eating and lower obesity risk.

Satiety signals

When we eat, our stomach sends signals to our brain to tell us when we are full. These signals take time to reach the brain, and slow eaters give their body enough time to send these signals before they overeat.

Digestion

When we eat slowly, we give our body enough time to digest the food properly. This means that we absorb more nutrients from the food, which can help to reduce hunger cravings and prevent overeating.

Stress reduction

Eating slowly can also help to reduce stress levels. When we eat quickly, we are more likely to feel stressed, as our body is under pressure to digest the food quickly. This stress can lead to overeating and weight gain.

Portion control

When we eat slowly, we are more aware of how much we are eating. This can help us to control our portion sizes and prevent overeating.

Tips for slow eating

If you want to try slow eating, here are some tips:.

Chew your food more

Chewing your food more can help to slow down the eating process and make it easier for your body to digest the food.

Put your utensils down between bites

Putting your utensils down between bites can help you to slow down and focus on your food.

Take breaks between bites

Taking breaks between bites can help you to slow down and give your body time to register that it is full.

Eat mindfully

Eating mindfully means paying attention to your food and being aware of the taste, texture, and smell. This can help you to enjoy your food more and prevent overeating.

Conclusion

Chewing food slowly is linked to a lower risk of obesity. Slow eaters are less likely to be obese than fast eaters because they give their body enough time to register that it is full.

The mechanisms behind the link between slow eating and lower obesity risk include satiety signals, digestion, stress reduction, and portion control. If you want to try slow eating, there are several tips you can follow, including chewing your food more, putting your utensils down between bites, taking breaks between bites, and eating mindfully.