Dr. Sarah Berry explains that eating rate, or how fast we eat our food, has a significant impact on our health, beyond just its interaction with weight.
Eating more slowly increases the response of appetite regulating hormones, which tell us how full or hungry we are. Studies have shown that it takes between 5 to 20 minutes for the brain to realize it's full.
Children whose parents reported that they ate quickly were more likely to be overweight and show overeating behaviors. Eating faster means taking in more energy, as seen in a study where faster eaters consumed 120 calories more per day than slow eaters.
Research from Singapore in 2020 suggested that fast eaters carried on average 5kg more body weight than slow eaters, ate an extra 105 calories per day, and had a larger waist circumference, particularly around the belly, which is linked to developing overweight, especially abdominal weight.
Fast eating is associated with a higher risk of metabolic syndrome, weight gain, high blood sugar, high levels of bad cholesterol, and a larger waistline.
Studies have linked fast eating with a higher risk of type 2 diabetes and poor digestion, as well as more acid reflux.
Interventional studies have shown that slowing down eating rate can lead to weight loss and reduced calorie intake.
Changing eating rate can be achieved by chewing food more times, putting cutlery down between each mouthful, and avoiding eating in front of screens.
The texture of food plays a role in eating rate, with hard, minimally processed foods being consumed slower and leading to fewer calories consumed compared to soft, heavily processed foods.
Dr. Sarah Berry emphasizes the importance of exploring the link between eating speed and its impact on weight and overall health. She suggests that the way we eat, not just the food we eat, is crucial in shaping our dietary habits.
Jonathan Wolff highlights the disconnect between our body signals and the influence of hyperpalatable food products. He suggests a potential link between eating speed and the type of foods consumed, such as fast consumption of ice cream versus slower consumption of fiber-rich foods.
Dr. Sarah Berry raises an intriguing point about the change in eating habits pre versus post COVID, especially with more people working from home and potentially eating faster during Zoom meetings. This shift in eating environment could have significant implications for dietary habits.