As diabetics, we focus on what to eat and the timing of our meals. We focus on what diet we should eat, such as low-carb or Mediterranean. But rarely do we think about how to eat. Research shows that chewing your food slowly improves blood sugar control. It also helps with weight loss and other health issues.

Chewing Food Slowly Helps with Blood Sugar Control

A study published in PLOS ONE showed that participants with missing/few teeth had A1C levels 2% higher than those with enough teeth to chew their food well. While a 2% decrease in blood sugar levels may seem insignificant, studies show that a 1% increase in A1C is associated with a 40% increase in cardiovascular mortality for people with diabetes.

Study co-author Dr. Mehmet A. Eskan stated, “Accordingly, our results could indicate having a full chewing function in patients with type 2 diabetes could reduce more than 50% of cardiovascular complications seen in type 2 diabetes.” (https://www.medicalnewstoday.com/articles/chewing-properly-may-help-lower-blood-sugar-in-people-with-type-2-diabetes#Why-a-2%-difference-matters)

Chewing Food Slowly Helps with Weight

A study in the American Journal of Clinical Nutrition found that people with obesity tend to chew their food less than lean people. Slim and obese participants in the study ate less when the researchers instructed them to chew each bite forty times. When they chewed their food more, their gut hormone levels improved with hunger and satisfaction.

Eating Slowly May Prevent Metabolic Syndrome

Dr. Takayuki Yamaji, a cardiologist at Hiroshima University in Japan, studied over 1,000 participants for five years. The study focused on eating speed and metabolic syndrome, which includes heart disease, diabetes, and stroke. The subjects had no signs of metabolic syndrome at the start of the study in 2008. They were divided into groups of slow eaters, average eaters, and fast eaters. After five years, 84 people developed metabolic syndrome, and fast eaters were almost twice as likely to develop metabolic syndrome compared with normal eaters.

Dr. Yamaji said, “Eating more slowly may be a crucial lifestyle change to help prevent metabolic syndrome […] When people eat fast, they tend not to feel full and are more likely to overeat. Eating fast causes bigger glucose fluctuation, which can lead to insulin resistance. We also believe our research would apply to a U.S. population. ” Read about this study at https://www.medicalnewstoday.com/articles/320056

Another study confirms these findings. Scientists found slower eating is linked with lower waist circumference and BMI (Body Mass Index). They studied 59,717 people with type 2 diabetes between 2008 and 2013. They found that slow eaters had lower BMIs than average and fast eaters. The study is published in BMJ.

Additionally, Tam Fry, chairman of the National Obesity Forum, said: “The speed at which a lot of people wolf down their food is undeniably a contributor to obesity. It takes fast eaters longer to feel full simply because they don’t allow time for the gut hormones to tell the brain to stop eating. Eating quickly also causes bigger blood sugar fluctuations which can lead to insulin resistance.”

Tips for Eating Slowly

So, now we know eating slowly can manage weight and improve blood sugar levels. The question is, how do we eat slowly? Here are some tips for chewing your food slowly.

  • Eliminate distractions by not doing other things while eating. It may be a difficult transition at first if you are used to eating while working, scrolling through your phone, or watching TV.
  • Sit when you eat
  • Eat with others when possible. Conversations with others force us to eat slower.
  • Eat foods that force you to slow down, such as shelled nuts and blueberries, one at a time
  • Sip water between each bite
  • Put down your fork or spoon between each bite
  • Take at least 20 minutes to finish your meal and set a timer if necessary. It takes 20 minutes for your stomach to tell your brain it is full. If you eat quickly, your brain has yet to catch up with satiety, leading to overeating.
  • Practice mindful eating, which is focusing on your food as you eat. Concentrating on your food helps you eat more slowly and tune in to your body’s hunger and satisfaction cues.
    • Engage all senses (look at each bite and notice the smell, texture, taste, etc.)
    • Pause and be grateful for your food
    • Savor each bite and chew the food well
    • Stop eating when you feel full

Conclusion

One of the easiest and most natural ways to manage diabetes is to chew your food slowly. Not only can it lower blood sugar levels, but it also helps with weight management and metabolic syndrome.

Quotes

“There’s a very passionate pro-chewing movement on the Internet called Chewdiasm. They say we should be chewing 50 to 100 times per mouthful, which is insane. I tried that. It takes like a day and a half to eat a sandwich. But their basic idea is right. If you chew, you’ll eat slower, and you will get more nutrients.” –  A.J Jacobs

The more you eat, the less flavor; the less you eat, the more taste ~ Chinese Proverb

When walking, walk. When eating, eat ~ Zen Proverb

“When I have dinner, I get off my phone, smell my food, and chew it well.” – Hannah Bronfman