Obesity is connected to problems in the brain’s reward system, which can result in overeating. Foods high in sugar and fat overstimulate this system, making it harder for the hypothalamus to control appetite effectively. Additionally, unhealthy eating habits, such as eating too quickly, also contribute to obesity.
How we eat—like how long we take, how fast we chew, and the size of our bites—can influence how much food we consume and how full we feel afterward. Faster eaters often finish meals quickly and end up eating more.
Interestingly, research has also found that people who consider themselves fast eaters are more likely to struggle with obesity. Slowing down and being mindful of your eating habits can make a big difference in maintaining a healthy lifestyle.
Research shows that chewing gum can help curb appetite, slow down eating, and make chewing more useful for managing obesity. However, we still lack precise, proven methods to effectively encourage slower eating habits, indicating a need for further studies.
A research team led by Professor Katsumi Iizuka from the Department of Clinical Nutrition, Fujita Health University, Japan, conducted a study to identify factors influencing meal duration and eating behavior. The study explores factors including sex differences, chewing patterns, and external rhythmic stimuli and their relationship to how we consume our meals.
Iizuka said, “While nutritional science is often concerned with food metabolism and absorption and dietary content, there’s limited evidence in Japan on dietary behavior that connects the two. This intrigued me to study eating behavior, which involves gender differences.”
The study observed the eating behaviors of 33 participants aged 20 to 65, focusing on meal duration, number of chews and bites, and chewing speed while exposing them to different metronome rhythms via headphones.
Key findings revealed that women ate more slowly, taking an average of 87 seconds per meal compared to 63 seconds for men. Women also chewed and bit more frequently (107 chews and 4.5 bites, compared to 80 chews and 2.1 bites for men), though chewing speed was similar between sexes.
Meal duration was linked to the number of chews and bites but not to body mass index or chewing speed. It’s fascinating how a slow metronome rhythm, at 40 beats per minute, can extend the time spent eating, showing how rhythmic cues influence our eating habits.
The study suggests practical methods to promote slower eating: chewing more with each bite, taking smaller bites to increase the total number naturally, and creating a calm dining environment with soothing music or rhythmic cues. These approaches could make meals more mindful and support healthier eating behaviors.
Chewing may have played a vital role in the evolution of our face
Iizuka said, “These are easy, money-saving measures that can be started right away to help prevent obesity.”
These findings are highly relevant for nutritional guidance and obesity prevention efforts. Interventions can shift focus away from what we eat and toward how we eat. Encouraging mindful eating behaviors and creating environments that promote slower, more deliberate eating can make a significant difference in fostering healthier habits.
Iizuka highlights that incorporating these strategies into school lunches and similar programs could help prevent obesity-related diseases in the future.
The researchers note that further studies with different foods must confirm these results. Still, the evidence-based approaches identified in this study can be implemented immediately in obesity prevention and treatment programs, as they are simple and cost-effective.
Journal Reference
- Megumi Aoshima, Kanako Deguchi et al. Greater Numbers of Chews and Bites and Slow External Rhythmic Stimulation Prolong Meal Duration in Healthy Subjects. Nutrients. DOI: 10.3390/nu17060962
Source: Tech Explorist
