Science proves eating fast is harmful to health?

Manners tell us we shouldn’t gobble our food. But does science back up the idea that eating fast can actually damage your health? Surprisingly, numerous studies suggest rushing meals might contribute to weight gain and other issues.

It’s not just about manners

You’ve probably been told off at some point for ‘bolting’ your dinner. Table manners dictate we should eat slowly and avoid rushing meals unnecessarily. However, it’s not just about etiquette.

Emerging research indicates gobbling food could be tied to overeating and related health problems. So, there may be serious medical reasons to avoid eating too fast.

Meal timing studies

In recent years, scientists have been taking a closer look at how meal timing affects the body and brain. Their findings are concerning for fast eaters.

Several studies demonstrate that rushing meals reduces sensitivity to appetite hormones, which help regulate when we feel full. This can undermine the body’s natural hunger signals.

One study also linked eating faster with increased impulsiveness and lack of inhibition. This personality profile is tied to overeating tendencies.

Potential impacts on weight

With disrupted fullness cues, it’s no surprise research consistently associates faster eating with elevated body mass index (BMI) and weight gain over time.

A large Japanese study of over 59,000 adults found those who ate quickly or very quickly were significantly more likely to become overweight than slower eaters.

Interestingly, this remained true even when fast eaters consumed fewer calories than those eating slowly. This suggests rushed eating may uniquely impact appetite regulation.

Possible explanations

Scientists theorize several mechanisms could explain why gobbling meals negatively affects weight:

• Eating fast allows more food to be consumed before fullness kicks in around 20 minutes later.
• Fast eaters chew less, resulting in less pre-absorptive insulin release, which may influence satiety.
• Scarfing meals leads to reduced satiety hormone secretion and faster gastric emptying.
• Rushed eating is linked to increased ghrelin, dubbed the ‘hunger hormone’.

Together, these factors appear to deregulate the delicate systems controlling appetite and digestion.

Physical impacts beyond weight

Along with potential weight implications, studies indicate gobbling meals could factor into other health issues like acid reflux and digestive upset.

The act of eating fast does not allow enough time for proper mechanical and chemical digestion. Food enters the stomach largely unchewed, causing discomfort.

Eating fast is also associated with increased stomach cavity pressure, restricted blood flow, and elevated cholesterol. These are contributing risk factors for serious conditions like gastritis, heart disease, and diabetes.

Effects on the mind and mental health

Interestingly, some research hints that eating fast does not just change physical processes – it may impact mental health too.

People who rush meals tend to score lower on mindfulness, cognitive restraint and emotional wellbeing measures compared to slower eaters.

Scientists think eating fast triggers a more intense flavor reaction in the brain, causing a fleeting “food high”. Seeking to recreate this dopamine hit could reinforce unhealthy eating habits.

Tips to slow down

If you currently gulp meals, try training yourself to eat more mindfully:

• Set aside enough time to eat without rushing. Don’t multitask during meals.
• Put utensils down between bites and chew each mouthful 15-20 times.
• Use smaller plates and utensils to reduce bite sizes.
• Drink water regularly during the meal to naturally slow you down.
• Avoid distraction and eat in peaceful, screen-free environments.
• Check in periodically on your fullness and stop when satisfied.

With practice, a slower pace will start to feel natural and enjoyable.

Kids are vulnerable too

Parents often pressure children to eat faster for convenience. However, teaching kids to gobble meals could set the stage for long term struggles with food.

Studies show school age children who eat fast are more likely to be overweight. Rushed eating also hurts their nutrition, by reducing vegetable and nutrient intake.

It’s best to model steady eating and let kids follow your patient example.

A habit worth changing

Plenty of us eat fast without thinking anything of it. However, a growing body of research strongly suggests this habit could contribute to obesity, digestive issues, mental health problems and more.

While occasional rushed meals are normal, make an effort to build mindfulness, chewing thoroughly and eating attentively into your regular eating routine. Your body will thank you!