Food Shouldn't Be a Competition
A simple truth that has been repeated in folk medicine for centuries is that food should be chewed like a song, not as a command. And in this lies a wisdom that is now confirmed by scientists from around the world. When you eat slowly, your brain has enough time to recognize when you are full. This usually takes between 15 and 20 minutes. So, if you "shove down" your lunch in five minutes, your body will only signal that it's had enough after 15 minutes – but by then, you will have already exceeded the necessary calorie intake.
A study from the journal Appetite in 2021, which examined over 1000 children, showed that 60% of those who ate quickly also tended to overeat. These children were three times more likely to be overweight than those who ate more slowly.
What Happens When You Eat Too Quickly?
It can be said that fast eating brings many more problems than might seem at first glance. In folk medicine, it is believed that each bite should circulate through your mouth at least 30 times before moving on to the stomach – and not without reason.
When You Eat Quickly:
- you consume more calories than your body needs,
- the feeling of fullness comes too late,
- the food is poorly digested (which in folk terms manifests as bloating, gas, and an uncomfortable feeling in the stomach),
- the chances of diseases like type 2 diabetes greatly increase.
A study from Japan published in the journal BMJ Open in 2018 showed that people who eat quickly have a 2.5 times higher risk of developing type 2 diabetes.
When Food Becomes Emotional Comfort
If you've ever reached for a bag of chips after a stressful day, you've experienced emotional eating. This means eating to soothe, reward, or distract ourselves – not because we are truly hungry. This type of eating is often fast, mindless, and frequently associated with feelings of guilt.
According to the National Institutes of Health (NIH), emotional eating is present in more than 30% of adults with weight problems.
In folk medicine, they had a simple piece of advice for this: when you're sad, don't eat. Go into nature, talk to a loved one, have a cup of lemon balm or lavender tea. Food should not be a solace but a celebration.
Metabolic Syndrome – A Silent Threat of Modern Times
Eating very quickly can also lead to a condition known as metabolic syndrome. This is a combination of issues – high blood pressure, increased waist size, elevated blood sugar, and disrupted fat metabolism. It's a condition that significantly increases the risk of cardiovascular diseases and type 2 diabetes.
According to the World Health Organization (WHO), more than 25% of adults in Europe show signs of metabolic syndrome, especially among those who consume fast food, eat irregularly, and eat too quickly.
In our region, grandmothers used to say, "Living too fast and eating too quickly lead to slow illnesses." Wisdom that should be written on every refrigerator.
Insulin Resistance – Prediabetes Stage
When we eat too quickly, the blood sugar level often increases. The body starts secreting more insulin to process this sugar. If this happens frequently, cells become less sensitive to insulin, leading to insulin resistance.
This means that the body is no longer efficient at storing sugar and fat, which results in constant fatigue, cravings for sweets and fats, and weight gain.
According to the American Diabetes Association, more than 88 million American adults (about 1 in 3) have insulin resistance – and most of them are not aware of it!
Stomach and Intestinal Issues
When you swallow food without properly chewing it, you don't give it a chance to mix with saliva, which contains important digestive enzymes. This leads to bloating, slow digestion, heartburn, and even constipation. In folk medicine, they would say you threw the food into the fire unprepared.
Interesting Fact: Saliva contains the enzyme amylase, which starts breaking down carbohydrates in the mouth. By just swallowing food, you skip this step – and burden the stomach.
How to Slow Down Your Eating?
Although it sounds simple, it's not always easy. But with a few tricks, you can help yourself:
- Avoid eating in front of screens. When you eat in front of the TV or computer, your mind wanders, and suddenly everything is gone from the plate without you realizing it.
- Pause between bites. This gives your body time to tell you when it's had enough.
- Don't let yourself get too hungry! If you wait too long between meals, you'll eat voraciously, fast, and insatiably. Always have some healthy snacks on hand.
- Drink water. Water fills up your stomach and naturally slows you down.
- Chew at least 20 times. This is good practice for self-discipline. In folk medicine, they said that food without chewing is like a river without a stream.
- Eat fiber-rich foods. Fruits, vegetables, nuts – all force you to eat more slowly while aiding digestion.
According to a study from the Harvard School of Public Health, fiber reduces the risk of heart diseases by 25 to 30% and helps with weight management.
Let Food Be a Celebration Again
If we could give you one piece of advice to remember, it's this: a meal should be an event, not a task. Food is not just fuel; it's a connection to life, nature, and oneself. Slow eating is not only beneficial but magical. Just as our ancestors said: Slow and steady wins the race, especially when you take the time for a good meal.
And to conclude with the advice of our grandmothers: If you can't enjoy your bread, you'll never be satisfied.
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