We live in a hurry. With a lot to do and little time, it seems we have no choice but to do several things at once. In this fast-paced, multitasking world, we often find ourselves caught in the habit of eating on the run, without truly appreciating the nuances and textures our foods offer. To make matters worse, screens have become our inseparable companions during meals, diverting our attention.
The question is: does this rush to feed us have any impact on our health? Definitely yes.
In 1927, Pavlov introduced the concept of “cephalic response” to describe how our metabolism prepares the body for the ingestion of food. The cephalic response comprises the initial phase of the food consumption process, which involves neuronal responses to stimuli such as the smell, taste, texture and appearance of food before consuming it. Our brain and senses become excited before we open our mouths, preparing our body to eat.
In that initial phase, just looking at food is enough for the brain to send signals that activate the release of a hormone called ghrelin. Nicknamed the “hunger hormone,” ghrelin signals the onset of eating and responds by increasing appetite while stimulating the production of saliva and gastric acid. Essentially, the mind prepares the body for the act of eating.
And what happens later, when we already put the food in our mouths? Recently, a study in the journal Nature focused on two brain substances directly related to satiety, GCG, which is released with intestinal movement, and prolactin-releasing hormone (PRLH). When food was introduced directly into the stomach of mice, PRLH cells responded to signals from the gastrointestinal tract. But by eating naturally and savoring food, these signals completely changed. As a deeper analysis revealed, the stimuli of food in the mouth caused PRLH to slow down the rate of intake.
Further proof that the simple act of leisurely observing, smelling and tasting food plays a significant role in our relationship with food.
When we put food in our mouth, a series of events are triggered that constitute the gastric phase of digestion. The action of chewing not only stimulates salivation, but also enhances the gustatory experience and how we perceive and enjoy food. Chewing slowly improves orosensory stimulation. And that can have a positive impact on the digestive process.
Research published in the journal Eating Behaviors explored how eating slowly affects overweight or obese women. For 5 weeks, sixty-five participants joined a slow-eating intervention through individual sessions or weekly small group meetings. Those who ate slowly experienced a reduction in the amount of food eaten during the tests.
The thing is not there. Another recent study, published in the journal Appetite, investigated how eating slowly can influence attention and memory. Forty volunteers came to the laboratory to eat 400 mL of tomato soup, at a fast (120 mL/min) or slow (30 mL/min) speed, through a tube connected to a peristaltic pump. The results revealed that those who ate slowly experienced a greater feeling of satiety and remembered better later what they had eaten.
But why does eating slowly benefit us so much? It may have to do with the action of leptin. It is a hormone that plays a crucial role in regulating body weight and, therefore, appetite. When we eat excessively and quickly, in a short period of time, we do not give our body the time necessary to process the food and release satiety hormones. As a consequence, it is normal for total caloric intake to increase.
It seems indisputable, therefore, that eating at a slow and conscious pace, putting all five senses on the plate, can have considerable benefits for our health.
This article was originally published on The Conversation. Camila Jiménez, the author of the text, is a researcher at the University of Vigo.
