Slow eating to slow weight gain?

I doubt you have ever heard of Horace Fletcher. Known as “The Great Masticator”, he was an American promoter of healthy eating over a century ago. He earned the nickname because he advocated that food should be chewed about 100 times per minute before being swallowed. “Nature will castigate those who don’t masticate” was Horace’s motto. A Japanese study now suggests he was onto something.

Research published by BMJ Open reported on the analysis of some six years of health insurance claims and doctor visits of 60,000 Japanese men and women with type 2 diabetes. They found that the doctor visits included questions about how quickly people ate their meals. Those who ate slowly were 42% less likely to be obese than people who wolfed down their food.

As an observational study, it can’t prove that eating slowly caused the lower incidence of obesity, but other studies have reported similar findings. It also makes sense when we consider that it takes about 15 minutes after we start to eat for a “getting full” signal to reach our brain. So rather than just wolfing food down like a formula one pit stop, we should dial down our eating speed, savour and appreciate the taste of the food, and use the meal as an opportunity for social interaction with family and friends. Such tactics can help in any weight management regime. Never forget, our food environment is such that it’s hard for people to eat healthier – but it’s very easy to eat a lot of processed empty calories in 15 minutes.

Chose real food, including vegetables you need to chew, slow down and savour every bite. It would make Horace proud.

Make eating real food Just Routine

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