Research has already linked eating quickly with a greater risk for obesity. This is due to the effect eating fast has on hormones that regulate appetite. It takes about 20 minutes for satiety-inducing hormones such as CCK, GLP-1, and leptin to kick in and tell your brain you’re no longer hungry. If you eat fast, you can scarf down a lot of calories before your brain gets the message you’re full – not to mention you’re probably less satisfied because you barely tasted your food.
Eating Fast: A Risk for Type 2 Diabetes?
There’s another problem with eating meals on the run, a new study shows that people who do are at greater risk for developing type 2 diabetes. When they compared newly diagnosed diabetics with healthy people without the disease, they found those who ate their meals quickly were almost 2.5 times more likely to develop diabetes. This was true even when they controlled for diabetes risk factors like body mass index, waist size, family history, and lifestyle habits. Considering how common type 2 diabetes is these days, slowing down the pace of a meal is a good idea for diabetes prevention – and for your waistline.
No one knows exactly why eating rapidly is linked with type 2 diabetes. Eating more quickly, especially if you choose the wrong foods, may trigger insulin spikes that over time lead to insulin resistance. Insulin resistance is a risk factor for type 2 diabetes and other health problems as well. Fortunately, you have a choice most of the time for how fast you eat.
Mindful Eating: How to Slow Down the Pace of a Meal
There are times when you don’t have time for a slow, leisurely meal. Unlike some countries in Europe, Americans eat lunch in a hurried manner so they can hurry back to work. Don’t be one of them. Don’t try to fit too many things into your lunch hour. If you try to eat lunch, run to the bank and do errands during a single lunch hour, you’ll end up devouring your food too fast. Devote your lunch hour to eating lunch in a non-stressful environment where you can enjoy your food at a leisurely pace. Doing this helps to relieve stress too.
Limit distractions when you eat. Research shows that people who multi-task when they dine consume more calories. Instead of watching television, reading a book or working on the computer while you eat, focus on the taste, smell and texture of your meal. Doing this helps slow down the pace, and you’ll feel more satisfied because you got the “total sensory experience” of eating.
Retrain your jaw and brain to chew food more slowly. Be conscious of how long food stays in your mouth before swallowing, and try to increase the number of times you chew. After a while, it will become second nature.
Other ways to slow down the pace of a meal is to eat with your non-dominant hand. If you’re right-handed, switch to your left. Another alternative is to use chopsticks. It’s hard to eat fast when you’re trying to manipulate a pair of wooden sticks with one hand. Create an environment conducive to slow dining. Never eat standing up. Sit in a chair, and play relaxing music in the background while you munch.
The Bottom Line?
Eating your meals in a rush not only increases your risk for weight gain and obesity, but it may also boost your risk for type 2 diabetes. Eat slowly and mindfully, taking the time to enjoy each bite. You’ll feel more satisfied and be healthier.
References:
Journal of Epidemiology / Japan Epidemiological Association [2006, 16(3):117-24]
Science Daily. “Eating Fast Increases Diabetes Risk”
Related Articles By Cathe:
Eating and Living Healthier: The Fight Against Weight-Related Diseases
8 Ways to Lower Your Risk of Type 2 Diabetes
How Body Weight Impacts the Risk of Developing Type 2 Diabetes