Does chewing slowly have any effect on weight loss and blood sugar control?

Recent Science News mentions a study that says that after more chewing, the thermic effect of food can be increased, which is equivalent to a decrease in food calories

you feel warm after eating

because of the "thermic effect of food"

Before talking about the impact of eating on weight loss, let's first popularize the concept of "food thermic effect"

To put it another way, the existence of the thermic effect of food means that part of the heat of the food eaten is dissipated as heat, and this part can no longer be used to grow fat

Eating more chewing can burn more calories?

In fact, it is only ten thousand calories, it is better to control the food intake

Some friends may be very happy: it seems that if you eat high-calorie food, you can eat it with confidence as long as you chew it more! Don't be too happy too soon

However, that doesn't mean chewing a lot doesn't make sense

Chew more food

Helps develop healthy eating habits

In fact, there are many beneficial effects of eating to increase chewing

First, chewing food more can help make it easier to taste food

Second, for the same food, if you chew it more carefully, it is not only beneficial to digestion, but also easier to control appetite

Therefore, chewing food finely makes it easier to produce "early digestive products"

Third, chewing a few more times and prolonging the time of eating also gives the brain more opportunities to understand how much it is eating

The real easy to gain weight is

foods that are easy to chew

It should also be emphasized that the so-called chewing more has two meanings: one is to increase the chewing of the same food, and the other is to eat more food that needs to be chewed.

The ones that are really easy to make people gain weight are those things that are particularly easy to chew, easy to swallow, and eat quickly, such as cookies, cake mousse, bread and custard buns.

Conversely, foods that require more chewing tend to be less likely to be eaten

The same is meat, the soft, waxy and juicy meat with fat infiltrated into the shredded meat, and the lean meat that needs to be chewed hard, which one is easier to eat? If you don't believe me, think about the taste of pork belly, ribs, fat sheep and beef, and then think about the taste of chicken breast and beef tendon

Diabetics can chew more food

No need to swallow dates for blood sugar control

The effect of more chewing on postprandial blood sugar is relatively uncertain.

But one experiment showed that the difference between different chewy carbohydrate foods, such as rice and rice cakes, is not too big if calculated by the area under the blood sugar curve

In short, chewing slowly and reducing the speed of eating can not only allow people to better appreciate the taste of food, but also help people control their appetite, and also reduce the need for salt and sugar seasonings
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Choosing foods that need to be chewed can also help people better control their food intake
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It is true that chewing carefully is good for health and also helps prevent obesity
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(Author: Fan Zhihong, director of the Chinese Nutrition Society, chief expert of science communication hired by the China Association for Science and Technology)