The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
We’re all busy. Maybe a little too busy at times, making it easy to rush through meals without giving much thought to how we eat. But taking the time to eat more slowly can have significant advantages for your health and well-being, especially if you’re trying to stabilize your blood sugar. Discover four benefits of eating slowly and how you can start healthy habits today:
1. Improved digestion
Digestion starts in the mouth. When you eat slowly and chew your food thoroughly, you break it down into smaller particles, making it easier for your body to digest. This process allows enzymes in your saliva to begin breaking down food components like carbohydrates, starting the digestive process early. Better digestion means your body can absorb nutrients more effectively.
2. Mindful eating
By focusing on the taste, texture, and aroma of your food, you can derive more satisfaction from your meals. This kind of mindfulness can also help reduce stress, as it encourages you to be present in the moment and enjoy the act of eating. This not only enhances your experience but promotes a sense of well-being as well.
3. Better appetite control
It takes about 20 minutes from the time you start eating for your brain to receive signals of fullness from your stomach. This delay is due to the time it takes for hormones like leptin to signal to your brain that you're full. By eating slowly, you allow these signals to reach your brain before you’ve overeaten, helping you to stop when you're satisfied rather than stuffed.
4. Taking pleasure in food
Leptin also interacts with dopamine, a neurotransmitter in the brain that produces feelings of pleasure after eating. When you eat slowly, you give your brain time to experience this pleasure and satisfaction, which can help reduce overall calorie intake. It’s a win-win: enjoying your meals leads to eating habits that support both weight and glucose management.
Let's make it a habit
Slowing down your eating pace can have a profound impact on your well-being. By improving digestion, fostering mindfulness, enhancing appetite control, and increasing meal satisfaction, eating slower can help you develop healthier habits. So next time you sit down for a meal, take a deep breath, chew your food thoroughly, and enjoy the experience. Your body and mind will thank you.
Curated & reviewed by: Kayce Sol
MA, RN, BSN, CDCES
MA, RN, BSN, CDCES
Kayce Sol is a registered nurse and certified diabetes care and education specialist.
