A large body of experimental research supports a relationship between faster eating rates and health indicators such as energy intake, body weight and cardio-metabolic risk. Our own research (PREDICT 1) based on a UK cohort revealed multiple associations between self-reported eating rate and higher energy intakes, body weight and early phase glycemic response. This means that something as simple as eating slower could be beneficial to your health.
Below we report on some health-related risks and traits that have been found to be associated with faster eating rates in other published scientific studies.
Higher body weights (e.g., Mayurama et al. 2008, Hamada et al. 2017, van den Boer et al. 2017, Leong et al. 2011, Tanihara et al. 2011, Otsuka et al. 2006).
Increased energy intake (e.g., Teo et al. 2020, McCrickerd et al. 2017, Robinson et al. 2014, Viskaal-van Dongen 2011).
Increased cardio-metabolic health risk factors such as high blood pressure and serum cholesterol etc(e.g., Teo et al. 2020).
Higher adiposity (e.g., Garciduenas-Fimbres et al. 2023).
Increased stimulation of insulin release and likely to improve glucose control (e.g., Goh et al 2021)
Advice
Advice
You may find that you can consciously control your eating times with easy. If not, here are some suggestions to help you:
Take smaller bites.
Try eating with a smaller spoon.
Put the spoon down between bites.
Take longer between bites.
Drink water.
Consciously swallow before your next bite.
Avoid eating with the TV on.
Time yourself.
Consider using a mandometer or an Oral Volume Restriction Device
Try eating foods that force you to chew more e.g., raw food, high fibre food, high viscosity semi-solids, larger particle sizes.
Did you know? Research has shown that food texture can be play a bit role in your eating rate. For example, Forde et al. showed “mashed” food increased the eating rate by ∼20% compared to the “whole” version of the same food, which led to a ∼10% difference in food intake. In a recent study from 2022 the authors showed ‘harder’ foods were typically eaten slower and led to 26% reduction in energy intake, when compared to softer counterparts.
Are you finding it hard to change your habits? Genetic may have something to do!
There some evidence of heritability of eating rates from the GEMINI twin cohort (Lewellyn et al 2008), which showed up to 68% heritability of eating speed. While there may be a heritable component to eating speed, this can strongly be moderated by other actionable factors.