By Theodoros Koutrakos, Head of the Department of Nutrition, Athens Medical Center
More and more research indicates a positive correlation between slow food consumption and weight loss. In recent years, research teams have tried to highlight the importance of slow chewing, by dividing participants in surveys, into slow, normal, fast food consumers, depending on the time they needed to complete their meal. Data suggested that fast chewing and swallowing may be associated with an increased risk of metabolic syndrome and weight gain. Both conditions are associated with increased risk for cardiovascular disease, diabetes and stroke.
Modern living conditions and fast pace of life lead a lot of people to try to eat at a very fast pace, almost without chewing the food. The digestion of food starts essentially in the mouth. Chewing results in the breakdown of food tissues, forming more digestible dollops, which together with enzymes (with amylase as the main enzyme, released by the salivary glands) start and facilitate the proper process of nutrients from food. If food disintegrates successfully, this process is delayed, with proper gastrointestinal function as a direct impact. Often, symptoms such as dyspepsia, gastroesophageal reflux and discomfort can occur. It is readily understood that individuals who already have a burdened history with their gastrointestinal tract will cause even greater problems to themselves.
An additional issue is food choice. People who do not devote the time to feed themselves on a long-term basis may start selecting foods that are easier to chew and eat. Food in a fluid form (e.g. soups or smoothies with high starch and fat content) as well as processed food (e.g. puddings, bakery products, and fatty-tasting sandwich) increase the chances of leading to more calories than we need. Foods that need more chewing time are usually foods that bring us more satiety and so we can more easily and quickly feel full. Typical examples are vegetables and food rich in protein, such as chicken, fish and meat.
Besides, by swallowing fast, we also increase our chances of consuming more food as we transform the process of eating into a situation that we experience mechanically.
Therefore, it is legitimate to keep in mind the following steps:
- Choose healthy food according to the principles of the Mediterranean diet.
- Correct portions, according to the needs of our body and care, so that at the time of the meal our food is already divided in ratios, in order for us not to need a supplement or to eat more than we have to.
- Prioritize yourself and try to create appropriate meal conditions without worrying about the process. Take some time with your food.
- Better chewing of food helps digestion and taste (the taste buds of the mouth take a little time to get excited).
- Touch the fork and talk to your banqueters (attention, speak after chewing, not during chewing)
- Try starting each meal without feeling too hungry. Hunger can lead you to wrong choices, but also to uncontrolled overeating.
- Emphasize on your taste, smell and sensations as you chew slowly and enjoyably. It is more important to enjoy the moment than the biological and mechanical satisfaction of our need to feed ourselves.
- Finally, whether you are dining alone or with company, give yourself a little more time to eat. Take advantage of this space to brainstorm, isolate all thoughts and troubles of the day and try to "relax" your body, giving it a short break, enjoying a quality and proper nutritional meal.
