Eating fast or eating slowly: which one is healthier?

Eating is one of the most enjoyable activities. But along with the dense activities that must be carried out, often eating is done in a hurry because the most important thing is a filled stomach. In fact, in an effort to maintain a healthy body, paying attention to eating patterns and methods is as important as choosing the menu that you will consume.

Of course, everyone has a different way of eating, some eat slowly, some eat fast. However, is there a better way between the two?

Which way to eat that makes you full quickly?

Have you ever asked why you feel full after eating? In fact, the feeling of being full is a response that arises because the stomach is completely filled with food. In particular, when you eat, hormonal signals are released in response to the entry of food into the small intestine. These hormonal signals include hormones cholecystokinin (CCK) which is released by the intestines in response to the food you eat, and the hormone leptin, which makes you feel full.

A study found that the hormone leptin can amplify the CCK hormone signal to increase feelings of fullness. In addition, other studies also found that the hormone leptin can interact with the neurotransmitter dopamine in the brain to cause a feeling of pleasure after eating.

Therefore, it should come as no surprise that it is often recommended that you eat slowly. Because, eating too fast can make the system not have enough time to work optimally, especially in responding to feelings of pleasure and fullness after you eat.

Is it healthier to eat fast or eat slowly?

Several studies have found evidence that eating slowly provides several benefits. Studies published in Journal of Academy of Nutrition and Dietics found that you will consume fewer calories when you eat slowly. As a result, eating slowly can control body weight which can prevent obesity.

Studies conducted in Japan have also found a strong positive relationship between eating speed and Body Mass Index (BMI) and obesity. Another study also published in Journal of Academy of Nutrition and Dietics found that increasing the amount of chewing before swallowing food reduces excess food consumption in adults. In fact, the study also found that people of normal weight tended to chew food more slowly than people who were overweight or obese.

The advantage of eating slow compared to eating fast

Some of these studies indirectly show that eating slowly can provide several benefits to the health of the body. Here are some of the other benefits you get from eating slowly:

1. Reduce stress

Eating slowly allows you to enjoy the food you eat, allowing you to feel good after you eat your fill.

2. Prevent weight gain

Previously it was mentioned that eating slowly can optimize the body's response system to food in the form of a feeling of "full" after eating. So, it can prevent you from snacking too often, which is often the cause of weight gain.

3. Optimizing the digestive process

When you eat, the food you consume will mix with saliva in your mouth which will then be broken down into smaller chemicals so that it can be absorbed as nutrients by your body. Of course, eating slowly will make your food break down more finely so that it can streamline the metabolism of food in the body, because foods that are not finely broken down can make it difficult for the body to absorb all the vitamins, minerals and amino acids that are important for the body.

4. Insulin resistance

Studies in Japan have found that eating quickly is linked to insulin resistance, which can increase the risk of developing diabetes, heart disease and metabolic syndrome.