Chew well for a trim waistline

If you have come across Paul Mckenna’s book ” I can make you thin”,  then you will understand that I am not exzazerating the title statement. His primary pillar of becoming thin is chewing the food as slowly as possible. He made millions of dollars from the book proceeds and I am communicating the scientific reason for free. But are you listening?

Traditional Indian system of sitting down  crosslegged and chewing food atleast 32 times per bite.(we finish the whole roti or sandwich in 10 bites or less), probably kept our ancestors fit and long living. Scientists have come to the same conclusion.

In the January 2014 issue of Journal of the Academy of Nutrition and Dietetics, Researchers found that we may consume fewer calories over the course of a meal when we eat slowly and chew well. This study was different in that not only did it compare energy intake with eating speed, but it separated subjects into two groups: “normal weight” and overweight/obese. Both groups consumed fewer calories during the meal when they ate slowly, but for the normal weight group, the difference was greater. The normal weight group consumed 88 fewer calories during the slow meal, and the overweight group consumed 58 fewer calories.

Another study  in the November 2013 issue of the same journal had similar findings namely, increasing the number of chews before swallowing reduced food consumption in adults of all body sizes. An additional finding was that normal-weight people tend to chew more slowly in general than those who are overweight or obese.

Importance of Chewing:

Chewing is the first step in the digestion process.The physical process of chewing food in our mouth helps to break down larger particles of food into smaller particles is called mastication. This helps to reduce stress on the oesophagus and helps the stomach metabolize our food.  When we chew each mouthful properly, our body releases saliva, which contains digestive enzymes.  As we release these enzymes into the throat and stomach, we further improve the digestive process.  Throughout the chewing process, the body undergoes several processes that trigger digestion.

Scientists have known for some time, that the brain  receives a series of signals from digestive hormones secreted by the gastrointestinal tract.Stretch receptors in the stomach are activated as it fills with food or water; these signal the brain directly through the vagus nerve that connects gut and brainstem. Hormonal signals are released as partially digested food enters the small intestine. One example is cholecystokinin (CCK), released by the intestines in response to food consumed during a meal. Another hormone, leptin, produced by fat cells, is an adiposity signal that communicates with the brain about long-range needs and satiety, based on the body’s energy stores. Research suggests that leptin amplifies the CCK signals, to enhance the feeling of fullness. Other research suggests that leptin also interacts with the neurotransmitter dopamine in the brain to produce a feeling of pleasure after eating. The theory is that, by eating too quickly, people may not give this intricate hormonal cross-talk system enough time to work.

Benefits of Chewing:

Generates vital signals:

Chewing sends vital signals to our body to start preparing for digestion; chewing starts the secretion of hormones, activates taste receptors, prepares our stomach lining for secretion of hydrochloric acid, and prepares the pancreas for secretion of enzymes and bicarbonate. Thus it helps in the movement of food through the digestive tract.

Relaxes the lower stomach:

Our lower stomach needs to relax before food can be channeled to the intestines.  Chewing relaxes pylorus a muscle present in the lower stomach. Releasing saliva helps to relax the lower stomach and also speeds up the digestive process.

Reduces the risk of bacterial overgrowth:

Food particles that are not broken down properly can cause bacterial overgrowth in the colon which leads to indigestion, bloating and constipation. No wonder so many of us suffer from digestive issues.

Increases Dental health:

Chewing strengthens our teeth and jaw, and helps prevent plaque buildup and tooth decay.

Greater absorption of nutrients:

According to Dr Richard Mattes, ”Particle size [affects the] bioaccessibility of the energy of the food that is being consumed. The more we chew, the less is lost and more is retained in the body.”

Maintaining ideal body weight:

The process of chewing initiates signals which help in controlling portions and thereby initiating satiety. It generally takes 20 minutes for the brain to send a signal to the stomach. If we eat fast without chewing properly, we generally tend to eat more.

Healthy eating practices:

Slow eating with emphasis on chewing at least each bite 10-15 times. Many people recommend even more, but start with 10 times is a good amount. We sholud liquify the food in the mouth before swallowing.

Concentrating on the food rather than watching  TV,  Reading, Talking etc.

Connecting the stomach with mind, so that we can react to the signals sent by the body. This also destresses the mind and makes eating more enjoyable.

Eating in silence.

BON APPETIT