Here’s something to chew over.
Metabolic syndrome is a cluster of conditions — a large waistline, high triglycerides, high blood pressure, high fasting blood sugar and little “good” cholesterol — that significantly increase the risk of heart disease, stroke and Type 2 diabetes.
You need three out of five of those risk factors to be diagnosed with metabolic syndrome, which affects an estimated 93 million US adults.
Dr. Yesika Garcia, a board-certified endocrinologist at Medical Offices of Manhattan, warns about a common mealtime habit that can raise your risk of developing metabolic syndrome.
“Several studies, including reviews and clinical trials, have shown that fast eaters tend to have higher blood sugar spikes after meals and may produce less of the hormones that tell us we’re full,” Garcia told The Post.
“This can lead to overeating, weight gain and insulin resistance over time,” she added, “all of which are key factors in metabolic syndrome and diabetes.”
Research from 2021 linked fast eating to 54% higher odds of getting diagnosed with metabolic syndrome compared to slow eating.
You don’t have to be Joey Chestnut or Takeru Kobayashi to be considered a nimble nosher.
A fast eating speed is generally defined as finishing a regular-sized meal in under 20 minutes.
“Rapid eating causes quicker carbohydrate absorption, leading to higher and more rapid increases in blood glucose levels after meals,” explained Garcia, a contributor to labfinder.com.
“This places greater demand on pancreatic cells to secrete insulin, potentially contributing to insulin resistance over time.”
Garcia noted that eating at a fast pace can affect the body’s natural signals related to feeling full.
The GLP-1 hormone, which the body naturally produces after eating, is one of these signals.
Medications like Ozempic mimic the GLP-1 hormone, so the user feels fuller for longer and doesn’t crave food as often.
“Many experts recommend chewing each bite around 20 to 30 times,” Garcia said.
“This approach supports better metabolic health and can make it easier to maintain a healthy weight, regardless of whether the food is nutritious.”
Properly chewing food into a soft consistency — almost like a liquid — allows digestive enzymes in saliva to begin the chemical breakdown of carbohydrates and fats, enhancing nutrient absorption and promoting fullness to prevent overeating and indigestion.
Chewing more slowly and thoroughly also increases diet-induced thermogenesis — the heat your body generates after a meal.
“Thermogenesis is the way the body generates heat to help digest and process food,” Garcia said.
“When we eat slowly,” she added, “it activates the sympathetic nervous system more, which can boost this heat production and increase the amount of energy the body uses.”
How to slow your sushi roll
Here are Garcia’s six tips for express eaters.
- Set your timer for at least 20 to 30 minutes, allowing for a more relaxed mealtime.
- Cut food into smaller pieces or take smaller spoonfuls to reach your time goal.
- Try to chew each bite 20 to 30 times to slow the pace and improve digestion. Putting your fork or spoon down after each mouthful gives you time to chew and breathe.
- Pay attention to flavors, textures and smells — and listen to your body’s hunger and fullness cues.
- Take small sips of water during the meal to slow your eating rhythm.
- Avoid watching TV while eating, so you can focus on your food and pace yourself better.
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