5 consequences of eating too fast

Eating quickly and not chewing enough can have some health consequences, such as weight gain, difficulty digesting food and an increased risk of chronic diseases, such as diabetes and hypertension, for example.

In addition to crushing food, the chewing process is essential for good digestion and absorption of nutrients, as when chewing, enzymes are released that allow food to be digested more easily in the stomach and intestine.

Therefore, it is important to chew your food well and dedicate at least 20 minutes to the main meals, which should preferably be eaten in a quiet environment.

Consequences of eating fast

Some of the main consequences of eating fast include:

1. Weight gain

The brain and stomach work together to control appetite, but this process is not instantaneous, taking around 20 minutes for satiety signals to be transmitted from the stomach to the brain.

When you eat too quickly, there is not enough time for the satiety signal to reach the brain, causing the person to consume a greater amount of food and calories. All extra calories are stored as fat, causing a person to gain weight and be at greater risk of developing diabetes.

2. Poor digestion

When eating quickly, the chewing process is not effective, as pieces of food are not crushed properly. This situation increases the risk of indigestion, as these pieces take longer to be digested in the stomach.

Lack of adequate chewing can cause or worsen digestive symptoms, such as stomach burning and acidity, gastroesophageal reflux and a feeling of heaviness in the stomach.

Read too: Poor digestion: what it is, symptoms, causes and treatment

3. Swollen belly

Eating too quickly not only interferes with the digestive process but also makes it easier to swallow air, which causes abdominal distension and burping.

Additionally, pieces of food that have not been chewed properly are more difficult for enzymes in the stomach and small intestine to break down. When they reach the large intestine, they are fermented by bacteria, which favors the production of intestinal gases.

4. Increased risk of heart disease

Since eating fast can lead to weight gain, there is a greater risk of developing heart disease, especially if fat accumulates in the abdominal area. This happens because excess fat in the blood facilitates the formation of fatty plaques that can hinder the passage of blood and even break off and block the vessels, causing a stroke or heart attack, for example.

5. Increased risk of diabetes

Increased abdominal fat can cause insulin resistance, which means that the body’s cells resist the action of this hormone, so that sugar accumulates in the blood, increasing the risk of diabetes.

What to do to eat slower

Some tips for eating slower and improving digestion are:

• Dedicate at least 20 minutes to the mealin a quiet and noise-free place;
• Be focused on the meal, avoiding distractions, such as eating in front of the television or at the desk, for example;
• Avoid laughing or talking during chewing and swallowing food;
• Cut food into smaller piecesso that they are easier to chew;
• Chew food about 20 to 30 times; and for those foods that are softer in consistency, about 5 to 10 times;
• Drink a maximum of 1 glass of water (240 mL) during a mealavoiding drinking other drinks such as soft drinks and/or pasteurized juices.

In addition, there are other techniques, such as tangerine meditation, in which it is recommended to eat the fruit slowly, reflecting on nature’s process to produce it and the work required for it to reach the table, feeling its aroma and savoring it. the sweet and citrus flavor.