Chew carefully and swallow slowly. Does it have any effect on weight loss and blood glucose control?
2022-03-03
The recent science news mentioned a research result, saying that after more times of chewing, it can increase the thermal effect of food, which is equivalent to reducing the calories of food. So, can eating slowly really help you lose weight? Is it reasonable for diabetes patients to worry about "chewing slowly and raising blood sugar"? Let's analyze it today. You feel warm after dinner Because of the "food heat effect" Before talking about the impact of eating on weight loss, let's popularize the concept of "food heat effect". In short, the heat dissipation of the body after eating will be extra than that before eating. This effect will make people feel warmer after dinner. Many people have this experience in winter. They feel very cold when they are hungry before eating. When they are full, their body will be warm and not afraid of cold. In other words, the existence of food heat effect means that part of the food calories eaten are emitted as calories, and this part can no longer be used to grow fat. Eating more chewing can consume more calories? In fact, it's only a few thousand calories. It's better to control your food intake Some friends may be very happy: it seems that if you eat high calorie food, you can eat it safely as long as you chew more! Don't be happy too soon. Because compared with the calories consumed by chewing more, when eating more than a few bites, the increase of food calories will be much greater than that consumed by chewing. For example, a light physical activity of adult women, the daily energy intake standard is 1800 kcal. For a meal with more than 600 kilocalories, chewing more can only consume tens of thousands of calories, which is really negligible. However, this does not mean that chewing more is meaningless. Research suggests that this strategy of chewing more may be particularly effective for fat people and those who are not easy to control their food intake. Because of the same amount of food, deliberately increasing the number of chewing can reduce appetite and avoid overeating, which is more certain. Chew more food when eating It can help develop a "light mouth" eating habit In fact, there are many beneficial effects of eating to increase chewing. First, chewing more food can help you taste food more easily. Generally speaking, those fast food foods are very salty, because when chewing and swallowing quickly, the taste buds have no time to experience the original taste of the food and the salty taste fully, so the taste must be seasoned very heavily to feel delicious. Chewing more can also make people better experience the delicious food itself, without so many salty and sweet condiments. Rice and steamed bread are sweeter and sweeter when chewed. The original vegetables are chewed carefully, which also has a refreshing sweetness. Second, for the same food, if you chew it more carefully, it is not only conducive to digestion, but also easy to control appetite. Oral processing is the beginning of the digestive process. The food is chewed and mixed with saliva to form a food ball. Saliva contains a small amount of enzymes, especially salivary amylase, which can digest a small amount of starch. There are pepsin in the stomach. They act on fish and eggs and can release a small amount of amino acids and small peptides. Therefore, if food is chewed carefully, it will be easier to produce "early digestive products". These small molecules will "report" to the body to let the body know what to eat, so as to release relevant digestive juice more specifically, and inform all organs to be prepared to deal with corresponding food ingredients, so as to make digestion and absorption more smooth. Third, chewing more times and prolonging the time of eating can also give the brain more opportunities to know how much it has eaten. Otherwise, if you eat too fast and your brain can't feel full enough, you've eaten too much food until the "physical receptors" in your stomach and intestines feel bloated and then stop talking, it's too late. What's really easy to gain weight is Those foods that are easy to chew It should also be emphasized that the so-called more chewing has two levels of meaning: one is to increase chewing of the same food, and the other is to eat more food that needs to be chewed. Both are meaningful. If you choose the food you need to chew before swallowing, you don't need to deliberately control the number of chews. You just need to choose the right food, which will naturally reduce the eating speed. The things that are really easy to get fat are those that are particularly easy to chew, swallow and eat quickly, such as biscuits, cookies, cake mousse, bread and cream bread... Which is very chewy? Those things that carbohydrate lovers like and those foods that can overeat are foods that can be swallowed quickly. Conversely, foods that require more chewing are often less likely to be eaten. For example, raw carrots, broccoli, green vegetables, oats, etc. Compared with refined white rice, black rice, red rice and other brown rice obviously need to be chewed several times before they can be swallowed. The same is meat. Which is easier to eat, the soft, waxy and juicy meat with fat infiltrating into the shredded meat, or the lean meat that needs to be chewed hard? If you don't believe it, think about the taste of streaky pork, ribs, fat sheep and fat cattle, and then think about the taste of chicken breast and beef tendon. People with diabetes can chew food more. You don't have to swallow it to control your blood sugar The effect of more chewing on postprandial blood glucose is uncertain. At present, most studies have not found that more chewing can reduce postprandial blood glucose. Even for carbohydrate foods, more chewing may increase the blood glucose variability in the early stage of digestion, and make the blood glucose rise and decrease a little earlier. After chewing, the food particles are smaller, digested better, and acted more fully by salivary amylase. The blood sugar of carbohydrates should rise faster. But an experiment showed that if calculated according to the area under the blood glucose curve, there was not much difference between different chewable carbon water foods, such as rice and rice cakes. Maybe some people will be a little disappointed that chewing slowly can't reduce blood sugar reaction? Don't be disappointed. These findings can at least show that chewing more doesn't make your blood sugar response higher. Therefore, diabetic patients read hastily and without thinking of controlling blood sugar. In short, chewing and swallowing carefully and reducing the eating speed can not only make people better understand the taste of food, but also help people control their appetite, but also reduce the demand for salt and sugar seasonings. Choosing foods to chew can also help people better control their food intake. Careful chewing is beneficial to health and obesity prevention. This conclusion is correct. (outlook new era)
Edit：Yuanqi Tang Responsible editor：Xiao Yu
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