The Speed of Eating: A Hidden Factor in Blood Sugar Control

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Have you ever been told to slow down while eating? It turns out that this age-old advice might have more scientific merits than we previously thought, especially when it comes to managing our blood sugar levels.

Eating Speed and Glucose Spikes

There is a fascinating connection between how quickly we eat and our body’s glucose response. When we eat rapidly, our blood sugar levels tend to spike more dramatically compared to when we take our time with our meals.

In a randomized controlled cross-over study involving healthy women, researchers found that eating fast significantly increased the mean amplitude of glycemic excursion (MAGE) compared to eating slowly1. The incremental glucose peak (IGP) for breakfast, lunch, and dinner was also notably higher when participants ate quickly1.

The Chain Reaction: From Fast Eating to Diabetes Risk

The implications of these findings extend far beyond a single meal. If you are habitually eating quickly, you may have long-term health consequences, particularly in relation to diabetes risk.

A review article which summarized large-scale studies in Japan revealed that fast eaters had a higher risk of developing diabetes and other metabolic syndromes over a 3-year or more period compared to those who ate at a slower pace2. This association remained significant even after adjusting for various factors, including body mass index (BMI).

A meta-analysis reported that eating slowly might be a protective factor for central obesity, whereas eating fast is likely to be a risk factor for metabolic syndromes, central obesity, elevated blood pressure, low high-density lipoprotein, elevated triglyceride, and elevated fasting plasma glucose3.

What are the Mechanisms Behind the Phenomenon

How does eating speed affect our glucose levels? There are several potential mechanisms at play:

  1. Reduced Mastication: Fast eating reduces chewing time, which can lead to higher glucose concentrations in the body2. However, another study reported that slowly chewing bites of pizza resulted in higher glucose level than when the pizza was chewed a bit faster4.
  2. Hormonal Response: Eating quickly may affect the release of hormones that regulate appetite and glucose metabolism2.
  3. Insulin Resistance: Some studies suggest that fast eating could trigger specific cytokines that increase insulin resistance5.
  4. Delayed Satiety Signals: When we eat rapidly, we don’t give our bodies enough time to signal fullness to the brain1. This can lead to overeating, especially of carbohydrates, which causes sudden spikes in blood sugar levels. The stomach takes about 20 minutes to signal fullness to the brain, so eating too quickly can result in consuming excess calories before feeling satisfied2.
  5. Increased Energy Intake: Eating rapidly would increase your energy intake and reduce your satiation which would make you eat more6.

What Other Health Implications Beyond Blood Sugar Do Eating Fast Have?

The effects of eating speed aren’t limited to glucose levels. Fast eating has also been associated with:

  • Increased Risk of Obesity: Multiple studies have linked rapid eating to higher BMI and increased risk of weight gain7.
  • Metabolic Syndrome: Fast eaters are more likely to develop components of metabolic syndrome, including hypertriglyceridemia3.
  • Atherosclerosis: A recent study found that fast eating speed was positively associated with atherosclerosis (clogging of the arteries by fat deposits), particularly in individuals with high levels of growth differentiation factor-15 (GDF-15)8.

Slowing Down is a Simple Yet Effective Strategy

The good news is that modifying our eating speed is a relatively simple lifestyle change that could have significant health benefits. Here are some tips to help you slow down your eating speed:

  • Chew Thoroughly: Take your time to thoroughly chew your food. Aim to chew each bite at least 20-30 times.
  • Put Down Your Utensils: Rest your fork between bites so avoid the temptation of scooping another portion immediately.
  • Mindful Eating: Don’t eat while watching an interesting TV series or skits on your phone. Pay attention to the flavors, textures, and aromas of your food while you chew it.
  • Use Smaller Utensils: The smaller your spoon and bowl of your food, the less likely you’ll overeat. Dishing your food on a small plate can help you control portion sizes which will naturally slow down your eating speed.
  • Sip Some Water: A little water before or while eating will help you feel satiated faster and will also help you pause in between food-bites.

The Veggie Advantage

Interestingly, a recent study found that eating vegetables first, regardless of eating speed, had a significant reducing effect on postprandial blood glucose and insulin levels in young healthy women9. This suggests that not only how fast we eat, but also the order in which we consume our food, can play a role in managing blood sugar levels.

Summary

In conclusion, the speed at which we eat is more than just a matter of etiquette – it’s a crucial factor in our metabolic health. By simply slowing down and being more mindful of our eating habits, we may be able to better manage our blood sugar levels and reduce our risk of developing diabetes and other metabolic disorders. So, the next time you sit down for a meal, remember that slow and steady might just win the race to better health.

References

1.         Saito Y, Kajiyama S, Nitta A, et al. Eating fast has a significant impact on glycemic excursion in healthy women: Randomized controlled cross-over trial. Nutrients. 2020;12(9):1-9. doi:10.3390/nu12092767

2.         Gudi SK. Eating speed and the risk of type 2 diabetes: Explorations based on real-world evidence. Ann Pediatr Endocrinol Metab. 2020;25(2):80-83. doi:10.6065/apem.2040028.014

3.         Yuan SQ, Liu YM, Liang W, et al. Association Between Eating Speed and Metabolic Syndrome: A Systematic Review and Meta-Analysis. Front Nutr. 2021;8. doi:10.3389/fnut.2021.700936

4.         Zhu Y, Hsu WH, Hollis JH. Increasing the number of masticatory cycles is associated with reduced appetite and altered postprandial plasma concentrations of gut hormones, insulin and glucose. British Journal of Nutrition. 2013;110(2):384-390. doi:10.1017/S0007114512005053

5.         Otsuka R, Tamakoshi K, Yatsuya H, et al. Eating fast leads to insulin resistance: Findings in middle-aged Japanese men and women. Prev Med (Baltim). 2008;46(2):154-159. doi:10.1016/j.ypmed.2007.07.031

6.         Andrade AM, Greene GW, Melanson KJ. Eating Slowly Led to Decreases in Energy Intake within Meals in Healthy Women. J Am Diet Assoc. 2008;108(7):1186-1191. doi:10.1016/j.jada.2008.04.026

7.         Garcidueñas-Fimbres TE, Paz-Graniel I, Nishi SK, Salas-Salvadó J, Babio N. Eating speed, eating frequency, and their relationships with diet quality, adiposity, and metabolic syndrome, or its components. Nutrients. 2021;13(5). doi:10.3390/nu13051687

8.         Shimizu Y, Kawashiri SY, Noguchi Y, et al. Association between eating speed and atherosclerosis in relation to growth differentiation factor-15 levels in older individuals in a cross-sectional study. Sci Rep. 2024;14(1). doi:10.1038/s41598-024-67187-3 9.           Imai S, Kajiyama S, Kitta K, et al. Eating Vegetables First Regardless of Eating Speed Has a Significant Reducing Effect on Postprandial Blood Glucose and Insulin in Young Healthy Women: Randomized Controlled Cross-Over Study. Nutrients. 2023;15(5). doi:10.3390/nu15051174

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