How slow chewing can help prevent diabetes and other health issues

Eating is a fundamental part of life, but how often do we pay attention to the simple act of chewing? The speed at which we chew our food can have a significant impact on our overall health, particularly in reducing the risk of metabolic diseases like diabetes and aiding in weight loss. Here you will get to know more about the importance of chewing thoroughly and how it can be a game-changer for our well-being.

The science behind chewing: Slowing down for better health

Chewing is the first step in the digestive process. When we chew our food thoroughly, we break it down into smaller particles, making it easier for our digestive enzymes to work efficiently. A study published in the American Journal of Clinical Nutrition found that individuals who chewed each bite 40 times had lower levels of ghrelin, the hunger hormone, and higher levels of gut hormones that are associated with feeling full. This suggests that thorough chewing can help regulate appetite and prevent overeating, an important factor in weight management.
Another study conducted by researchers at Harbin Medical University in China revealed that slow chewing increases the release of certain nutrients, such as amino acids, which are essential for our body’s functions. This means that by simply chewing our food more, we can enhance nutrient absorption and support our overall health.

Is chewing connected to diabetes?

Diabetes is a growing concern worldwide, with millions of people affected by this metabolic disorder. The speed at which we chew our food can influence our risk of developing diabetes. A study published in the journal, Annals of Pediatric Endocrinology & Metabolism found that individuals who ate their meals quickly were more likely to develop insulin resistance, a precursor to type 2 diabetes. Insulin resistance occurs when the body’s cells do not respond properly to insulin, leading to elevated blood sugar levels.
By chewing food slowly and thoroughly, we can help regulate blood sugar levels and improve insulin sensitivity. The act of chewing stimulates the production of saliva, which contains enzymes that begin the digestion of carbohydrates. This early breakdown of carbs can help prevent sudden spikes in blood sugar levels, reducing the risk of insulin resistance and diabetes.

How does chewing help in weight loss?

Weight management is a complex issue influenced by various factors, including diet, exercise, and metabolism. The simple habit of chewing food thoroughly can play a significant role in controlling weight. A study published in the Journal of the Academy of Nutrition and Dietetics found that people who ate slowly consumed fewer calories compared to those who ate quickly. This is because slow eaters tend to feel full sooner, which helps prevent overeating and supports weight loss efforts.
Chewing food properly allows us to savour the flavours and textures of our meals, enhancing the overall eating experience. When we eat mindfully and enjoy each bite, we are more likely to feel satisfied and less likely to seek out unhealthy snacks or overindulge.

Chewing for better digestion and gut health

Good digestion is the cornerstone of overall health, and chewing plays an important role in this process. When we chew our food well, we break it down into smaller particles, making it easier for the stomach and intestines to digest. This can help prevent digestive issues such as bloating, gas, and indigestion.

Thorough chewing promotes the production of saliva, which contains digestive enzymes that aid in breaking down food. Saliva also helps neutralise stomach acid, protecting the oesophagus from acid reflux. A study from the Journal of Dental Research found that individuals who chewed their food slowly had better digestion and fewer gastrointestinal problems.

How to properly chew food for best results

Adding some specific chewing habits into our daily routine doesn’t have to be complicated. Here are some practical tips to help us get started: