Many of us
are guilty, at least on occasion, of scarfing down food and swallowing large
mouthfuls. Beyond that, who hasn’t heard some variation of the
chew-your-food-X-number-of-times counsel? Such advice may sound like dietary
superstition, but how well a person chomps actually matters. Chewing rate can
have a significant impact on digestion of nutrients and may also affect hunger
levels.
The Tooth
of the Matter
In recent
years, several studies have determined that chewing food thoroughly makes more
nutrients available for absorption. Extra chewing allows compound within the
food an additional opportunity to combine before they make it further down the
digestive tract, which may have a positive influence on health. According to
some studies, taking more time to chew also promotes a slower rate of eating,
which can help with better appetite control and (in the long run) improved
weight management.
Chomp Like
a Champ
There may
not be a magic number of times to chew, but a more leisurely nibbling pace has
its benefits. Here’s how to maximize your opportunities at the table.
1. Be
mindful. Take the time to enjoy what you’re eating, and that includes making
efforts to limit distractions like TV, computers and cell phones at mealtimes.
2. Don’t
eat alone if you don’t have to. Instead of privately hovering over food, find
ways to partake in a more relaxing meal and some good old conversation.
3. Carve
out time. Going long periods of time without eating can force energy levels to
plummet and hunger to spike. This leads to a greater likelihood that you’ll
grab food and practically swallow it whole.
Written by Dana Angelo
White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and
owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
No comments:
Post a Comment