Choose Foods That Are Eaten Slowly

Enhancing satiety, or our feeling of fullness, is a major target many weight loss strategies.  One aspect of this concept is that eating foods that make us feel full after consuming only relatively small amounts will cause us to eat less throughout the day.  Another approach is to eat more slowly, which has been reported to allow our brains to send fullness signals to our stomach and result in us consuming less calories.  One study has even reported that the earlier feelings of fullness associated with eating slowly are due to the release of aromas from the food during chewing.

Because some foods can be eaten more rapidly than other foods, a new nutrition study has examined the possible link between the eating rates of foods (how fast a food item can be eaten) and the amount of food we eat and the impact on the nutritional quality of our diets.  For this study, nutrition researchers asked 37 study volunteers to consume 50 grams of 7 different foods.  A total of 45 different foods were tested.  The researchers measured how long it took to consume each food item, subsequent food intake, and nutritional quality of the overall diets.  The results of this study showed:

• The length of time it took to consume the food items ranged from 4.2 grams per minute (slow) to 631 grams per minute (fast).
• Consumption of foods that could be rapidly eaten was linked to an increase in overall food consumption and calorie intake.
• Intake of carbohydrates, protein, and fiber were reduced by consumption of rapidly eaten foods.
• Fat consumption was not reduced by consumption of rapidly eaten foods.

This is a unique and interesting study that shows a link between how quickly a food can be eaten and diet quality.  Overall, this study suggests that consuming rapidly eaten foods can lead to an unrealized over-consumption of food, which can lead to an increased risk for becoming overweight or obese.  Additionally, choosing foods that can be eaten quickly puts us at risk of consuming a nutritionally-poor diet.  The results of this study emphasize the importance of our food choices and eating habits.  Choosing foods that naturally lend themselves to being consumed slowly and then consciously forcing ourselves to consume our food at a more leisurely pace can be important and easy steps to developing healthier eating habits.  

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