The simple habit of chewing food well not only improves digestion and nutrient absorption but also plays an important role in controlling hunger.
When you chew your food thoroughly, you naturally slow down your eating pace, which is beneficial for weight control.
Chewing your food thoroughly is a surprisingly effective, yet often overlooked, strategy that can significantly aid in weight loss. When we chew our food thoroughly, we naturally slow down the pace of eating and reduce calorie intake, which is beneficial for weight management. In the early 20th century, a self-proclaimed “economic nutritionist” named Horace Fletcher recommended “chewing each bite to the point of liquefaction and then swallowing involuntarily.” According to a study published in the American Journal of Clinical Nutrition, people who suffer from obesity tend to chew less than thin people. What’s more, when the research team asked everyone to chew each bite 40 times, both the thin and obese people in the study ate less.
Let's see how chewing food well can help you lose weight:
Increases satiety
Chewing slowly and carefully gives your brain more time to register that you're eating. It takes about 20 minutes for your brain to receive signals from your stomach that you're full. By eating slowly, you give yourself time to feel full before you've eaten too much. Studies have shown that people who eat quickly tend to consume more calories in one meal because their brains don't have enough time to send satiety signals.
Improves digestion
Properly breaking down food in the mouth makes it easier for the digestive system to process it, which can improve nutrient absorption. Better digestion and utilization of nutrients can reduce cravings and the need to eat more.
Avoid overeating
Research has shown that people who chew their food thoroughly tend to consume fewer calories during meals. This is because eating more slowly results in lower levels of hunger, which prevents overeating. When food is not chewed properly, it can put extra strain on the digestive system, leading to bloating and indigestion. Poor digestion can also lead to incomplete absorption of nutrients, which can sometimes lead to hunger pangs.
Controls blood sugar levels
Properly chewing food can lead to more gradual absorption of nutrients, which prevents blood sugar spikes. Stable blood sugar levels are crucial for maintaining energy levels and controlling cravings, especially for sugary and high-calorie foods. According to the American Diabetes Association, fluctuating blood sugar levels can lead to increased hunger and a greater likelihood of overeating, particularly unhealthy foods.
Conscious eating
Mindful eating encourages you to focus on the experience of eating—the flavors, textures, and sensations—rather than eating automatically or out of habit. When you chew your food thoroughly, you're more aware of what you're eating, making it easier to recognize when you're full and satisfied. This can help prevent overeating and mindless snacking between meals, which are common roadblocks to weight loss efforts.
Overall, the simple habit of chewing food thoroughly not only improves digestion and nutrient absorption, but also plays an important role in controlling hunger, improving satiety and preventing overeating, all of which can contribute to successful weight loss.
