Why chewing your food properly is important for your overall health and well being
Did you know that you should chew your food a minimum 15 times before swallowing. In some cases upwards of 30-40 times! When it comes to chewing your food, a good rule of thumb is to chew till food has turned to liquid and well-mixed with saliva. For instance, a hard vegetable like a carrot will take longer to be chewed properly compared to a piece of soft fruit like a banana.
There are 4 key benefits to chewing food properly that increases overall health and wellbeing. Let’s go through them.
Enables the right amount of food eaten
Research has shown that chewing food slowly and thoroughly can help a person feel full faster. In a recent study, women who ate fast consumed more calories. They felt less full than those who ate slower and chewed their food correctly. Similarly, in a study by Iowa State University, researchers found that subjects who chewed their food longer reported lowered appetite.
With healthy digestion, the food we eat is turned into liquid before entering the stomach. During this stage, our body is able to digest food faster and efficiently and allows for better nutrient absorption. We all can gain a pleasing sense of fullness because our body is satisfied when we practice proper chewing.
Throat care
Food is chewed to an appropriate particle size when we eat. Then mixed with saliva and rolled into a smooth shape by the tongue, before we swallow. This ball of food is known as the bolus. If food is not chewed to a proper particle size the bolus may harm the throat when swallowed. Imagine chewing potato chips fast where it still has sharp and hard edges.
Chewing, swallowing and breathing in humans are intricately linked. Eating fast may lead to choking or the food harming the throat grazing it on it’s way down. When this happens an infection can occur.
To promote optimum digestion
Digestion starts in the mouth, as saliva contains enzymes to break down starch and fats. By chewing your food properly, you allow the digestive process to start even before your food reaches the stomach. After swallowing, food particles reach the stomach to be broken down and digested by the acidic gastric juices. The larger the surface area to volume ratio a particle is, as chemistry tells us, the quicker it is eroded down and is digested. Having large food particles make it difficult to break down. This slows down your digestion, and can slow down your metabolism over time.
A study was conducted on how the particle size of chewed almonds affected the bioavailability of the nutrients in it. It is not surprising when the more an almond was chewed that there was an increased number of nutrients extracted.
When we are not chewing enough, larger particles pass through the digestive system undigested. This can cause problems such as bloating, gas, gastric cramps and diarrhea
Mindfulness
Mindful eating relates to savoring one’s food through appreciating the way it looks, the aroma, texture and taste. By chewing slowly, appreciating these aspects of your food, you cultivate a mindfulness of what is being eaten. Eating mindlessly often lead to overeating, especially when done in front of a TV.
Mindful eating is about slowing down so that you consume less. Mindful eating can also potentially decrease your stress level and ensure improved digestion. Science shows that when the body is under stress, digestion is affected. The body may regard stress as secondary to preparing for fight or flight reflexes. Mindful eating allows you to focus attention on your meal. It also allows your mind to relax and thereby ensuring the body to digests food properly.
What is the most important health benefit in eating slowly and chewing food properly? It is the ability to connect with our loved ones. We become more mindful about our interactions. Not just with our food, but with our friends and family too.
Make each meal a potential social event if possible. Catch up with your family over breakfast or teach your kids the importance of slowing down to eat and how it makes them feel. Have lunch outside the office with your colleagues and/or reconnect with old friends through dinner.
Start to eat slowly and see how it impacts those around you.