Some really amazing new studies have come to light over the past few years about the effect of chewing your food and how this improves metabolism and helps us burn calories.
One study by Reddy et al, http://onlinelibrary.wiley.com/doi/10.1111/cen.12652/full shows it's not just what you eat, but HOW you eat that counts when it comes to reducing fat mass. Their study divided a group of women into two groups, one group divided lunch up into eight separate boxes and were instructed to eat each box over five minutes for a total of forty minutes(D40). The second group's food was only divided into two boxes and they were instructed to eat over ten minutes (D10). Women avoided strenuous exercise and caffeine for twenty-four hours prior to each visit and fasted prior to commencement of each study day. This study showed:
- The D40 group burned calories faster by eating slowly
- improved glucose metabolism and increased breakdown of fat
- lower free fats in the blood hours after eating
In another study published only last year http://www.ncbi.nlm.nih.gov/pubmed/24857719
the amount of chews (40 as opposed to 15) in an group of males over 65 years old improved feelings of fullness, improved glucose metabolism, and improved insulin levels. Improved insulin levels mean that more glucose goes into the cell and doesn't stay in the blood where it's dangerous. Improved glucose metabolism is important because we don't want spikes in blood sugar levels that lead to crashes and reaching for food again not long after eating. Regulated glucose levels are really important for metabolism in keeping us full, and also help the liver to regulate insulin secretion to avoid complications like diabetes.
Although the groups in these studies were small (n=10) and (n=15) further studies into this exciting field are warranted. Sit down, relax and eat. Bon appetit!
Yours in health,