Chewing food well is a surprisingly effective yet often overlooked strategy that can aid significantly in weight loss. When you chew your food thoroughly, it naturally slows down the pace of your eating and reduces calorie intake, which is beneficial for weight management. During the early 1900s, a self-proclaimed “economic nutritionist” named Horace Fletcher recommended, “chewing each bite to the point of liquefaction, then involuntary swallowing.” According to a study published in the American Journal of Clinical Nutrition, people suffering from obesity tend to chew less than lean people. Further, when the research team asked everyone to chew each bite 40 times, both, the lean and obese people in the study ate less.

Let’s see how chewing food thoroughly can help in losing weight:

Increases Satiety

Chewing slowly and thoroughly gives your brain more time to register that you’re eating. It takes about 20 minutes for the brain to receive signals from the stomach that you’re full. By eating slowly, you give yourself time to feel full before you’ve eaten too much. Studies have shown that people who eat quickly tend to consume more calories in a single meal because their brains do not get enough time to signal satiety.

Improves Digestion

Breaking down food properly in your mouth makes it easier for the digestive system to process it, which can improve nutrient absorption. Better digestion and nutrient utilisation may reduce cravings and the need to eat more.

Avoids overeating

Research has shown that people who chew their food thoroughly tend to consume fewer calories during meals. This is because slower eating results in lower hunger levels, preventing overeating. When food is not chewed properly, it can put extra stress on your digestive system, leading to bloating and indigestion. Poor digestion can also result in incomplete nutrient absorption, which can sometimes lead to hunger pangs.

Controls Blood Sugar Levels

Properly chewing food can lead to a more gradual absorption of nutrients preventing spikes in blood sugar. Stable blood sugar levels are crucial for maintaining energy levels and controlling cravings, especially for sugary and high-calorie foods. According to the American Diabetes Association, fluctuating blood sugar levels can lead to increased hunger and a greater likelihood of overeating, particularly unhealthy foods.

Mindful Eating

Mindful eating encourages you to focus on the experience of eating—the flavours, textures and sensations—rather than eating on autopilot or out of habit. When you chew your food thoroughly, you become more aware of what you’re eating, which makes it easier to recognize when you’re full and satisfied. This can help prevent mindless snacking and overeating, which are common obstacles in weight loss efforts.

Overall, the simple habit of chewing your food well not only enhances digestion and nutrient absorption but also plays a significant role in controlling hunger, improving satiety and preventing overeating, all of which can contribute to successful weight loss.