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Eating slowly can lower your risk of obesity


Fast food can lead to obesity

Japanese researchers found in a study with diabetics that the speed of food intake can affect body weight. Slow eating can therefore help you lose weight. On the other hand, those who gulp down their meals quickly are more likely to be overweight.

Speed ​​of food intake

Scientific studies have shown that hasty food makes you sick. Researchers found that people who gobble down their food are not only more likely to become overweight, but are also at higher risk of developing a metabolic syndrome. So good reasons to take more time with meals. People with diabetes in particular should do this. According to a new study, slower eating could help them lose weight.

Low calorie diet for diabetics

People with type 2 diabetes are usually initially recommended by doctors to have a low-calorie diet. Because in many cases the so-called diabetes can be cured naturally.

Researchers from Japan have now found that simply slower food can be beneficial for diabetics.

Scientists at Kyushu University Graduate School of Medical Sciences have studied the effects of changes in eating speed on obesity in patients with diabetes.

To this end, the scientists evaluated data from around 60,000 men and women who were diagnosed with type 2 diabetes during the study period. The data was collected from 2008 to 2013.

The subjects had to provide information about their weight and lifestyle, among other things.

According to the study authors, the main concern was the speed of eating ("fast", "normal" and "slow").

They also asked about habits such as whether dinner was served within two hours before bedtime, whether there were snacks after dinner or whether breakfast was skipped.

The researchers also inquired about alcohol and tobacco consumption and sleep.

Slower eating inhibited the development of obesity

In their study, Yumi Hurst and Haruhisa Fukuda from the Kyushu University Graduate School of Medical Sciences, Fukuoka, reported in the British Medical Journal Open, "that slower eating inhibited obesity development".

It also showed that slow and normal eaters were less likely to be overweight than fast eaters. Positive effects on the body mass index (BMI) and waist size were also found.

"Interventions aimed at reducing eating speed could be effective in preventing obesity and the associated health risks," the authors conclude.

Strategies for a slower diet

The study by the Japanese researchers also gained international recognition. According to Susan Jebb, professor of nutrition and population health at Oxford University, according to the "Science Media Center":

"Although this is only an observational study and the association cannot be assumed to be causal, there is a plausible mechanism."

Laboratory studies have also shown that slower eating leads to reduced energy consumption during meals.

According to the expert, however, the challenge was “to find strategies that lead to slower nutrition in everyday life”.

Weight loss through fluid loss

Dr. Simon Cork from Imperial College London finds the study interesting. She confirms that "slow eating is associated with less weight gain than fast eating".

This probably has to do with the fact that signals from the intestine, which indicate that you are full, do not have as much time to get to the brain when you eat quickly.

Dr. Katarina Kos, obesity researcher and consultant for diabetes and weight management at the medical faculty of the University of Exeter, however, criticized the scientific work from Japan slightly:

“It is not clear why people changed perceived eating speed over the course of the six-year study, but that would be of interest. While taking diabetes medication into account, it would have been important to consider physical activity as well. ”

According to the expert, the most important thing would have been the blood sugar / diabetes control. Because: "Poor control of diabetes can lead, among other things, to weight loss through fluid loss."

It would also be interesting to see whether slower eating can also help people without diabetes lose weight. (ad)

Author and source information

Video: Preventing Childhood Obesity (August 2020).