Benefits of Eating Slowly

Everything in our lives is fast - fast cars, fast trains, fast lanes, fast money, fast broadband and of course fast food. Eating habits have undergone huge transformations during the past few decades, from an old-style, family gathering, to fast foods and eating in front of the TV set. Free time also became sparser, so more and more people began eating very fast in the one or two hour breaks most companies offer their employees.

Why eat slowly?

The frantic pace of our lifestyles can lead us to eat anxiously, not chew our food enough, and eat in a rush, off the corner of the table, in front of the computer or even in the car. Yet, taking your time when eating offers numerous benefits:

• Eating slowly prevents overeating: Since the feeling of satiety is not immediate, the more time you take to appreciate your food, the more time you allow your brain to decode the messages sent by your body. In fact, the simple act of eating slowly can help with weight loss, or at the very least, contribute to the maintenance of a healthy weight. To slow down, put down your utensils every two bites and drink water or milk during meals.

• More enjoyment: Eating one bite at a time allows you to savor your food more. To do so, take the time to sit down, eat with enjoyable people and focus on your meal while avoiding distractions such as the television. Slowing down during mealtimes means taking care of your health and savoring gastronomic pleasures!

  If you just wolf it down you never notice nuances in taste and texture. It's like trying to appreciate the nature, the light, the colors, the beautiful surroundings while driving really fast.

• A better digestion: Did you know that an important part of digestion occurs in the mouth thanks to an enzyme produced by your saliva? The digestion of carbohydrate actually begins in your mouth, and then continues in your small intestine. Protein is digested mainly in your stomach. When you chew, your stomach is sent messages about what is on its way and so can prepare the correct enzymes. So eating slowly and chewing properly improves your digestion in many ways.

• Insulin resistance: Japanese researches found that eating fast is associated with insulin resistance. Insulin resistance is a silent condition that increases the chances of developing diabetes and heart disease. Also, fast eating seems to be a risk factor for the metabolic syndrome (combination of the symptoms such as high blood pressure, obesity, high cholesterol, and insulin resistance).

• Heartburn & Gastroesophageal reflux: Rapid eating may cause acid reflux. It may be especially true for people suffering from GERD (Gastroesophageal Reflux Disease).

How to do it?

Here's how to practice slow eating (it helps to do it by yourself the first time):

• Sit down to eat and focus on the food in front of you. Your goal is to savor each mouthful, aiming to ‘extract' the maximum flavor and satisfaction.
• Put the fork and knife down between each bite. Have a pause halfway through the meal and ask yourself: "How full am I now or do I need to eat more?".
• Take small bites and chew well. Aim to chew each mouthful at least 5 times before you swallow.
• While you're retraining yourself, don't eat in front of TV or while you read. It becomes ‘mindless eating' and you don't remember what you've eaten.
• Don't eat while you walk or shop.
• If you have to eat at your desk at work, clear aside a small spot and have your food there, keeping a distance from your computer or paperwork.

It's easy to get drawn into someone else's pace while eating (just like when driving or running). Be conscious of keeping your own pace instead of just unconsciously eating as fast as everyone around the table might do. Being present throughout your meal can also be useful to keep a good pace and fully enjoy the food.

Bon appetite!