Eating too quickly? Five effects on your health
Jakarta (ANTARA) – A busy schedule sometimes forces people to eat in a hurry. Before they have properly chewed and swallowed their food, they may already be taking another mouthful.
Before they realise it, the meal is gone in just a few minutes. Finishing food quickly not only makes it harder to enjoy its flavour, but can also pose various health risks.
What are the signs that someone eats too quickly, and what effects can this have on their health?
According to the Cleveland Clinic, people who eat quickly can usually consume more food in 20 minutes than those who eat slowly. This can leave the stomach feeling full and uncomfortable.
People who eat quickly also tend not to chew their food properly. This is unfortunate, as chewing breaks food into smaller pieces, making it easier to swallow.
Another sign is failing to pause between mouthfuls. Eating in too much of a hurry can lead someone to take another bite before they have fully swallowed the previous one. Pausing between bites can give the body time to send signals of fullness to the brain.
Another effect is that people may not realise they are full. They tend to eat beyond their needs, which can leave them feeling bloated and uncomfortably full.
Effects of eating too quickly
Eating in a hurry not only diminishes the enjoyment of a meal, but can also have various adverse health effects. These include:
Digestive problems
The relationship between eating quickly and digestive problems is not yet fully understood. However, one study found that eating speed had no effect on people with GERD, a condition in which stomach acid flows back into the oesophagus.
Even so, eating too quickly can cause bloating and a build-up of gas in the digestive tract. The habit makes it easier to swallow air while eating, which can trigger digestive discomfort.
Eating too quickly is thought to interfere with the breakdown of food and the absorption of nutrients by the body. If these processes do not work optimally, the body may not absorb sufficient vitamins, minerals and other essential nutrients. Doing this regularly could lead to nutritional deficiencies.
Blood sugar spikes
Eating quickly can raise blood glucose levels and reduce the insulin response. Insulin is the hormone that regulates blood sugar.
Research has found that people who finish a meal in less than 10 minutes experience a faster rise in blood sugar than those who take 20 minutes. Blood sugar levels typically spike two hours after eating.
Risk of type 2 diabetes
Eating quickly can lead people to overeat without realising it, because the brain takes around 20 minutes to receive signals of fullness.
Before the brain sends that signal, a person may continue eating because they do not yet feel full. Eating too much can contribute to higher blood glucose levels. However, this relationship does not establish that eating quickly directly causes diabetes.
Weight gain
This is also linked to the body’s slow response to feelings of fullness. Continuing to eat before realising that you are full can lead someone to consume too many calories. Over time, this can result in weight gain.