Even when you’re careful about managing your blood sugar, eating too quickly may work against you. No matter how busy you are, it’s better to take your time and eat slowly. Making a habit of finishing a meal in just 5–10 minutes can negatively affect your health. This is especially important for people who need to manage their blood sugar or have weakened digestive function.

Eating Too Quickly Can Cause Blood Sugar Spikes and Increase Diabetes Risk

Eating in a hurry may increase the risk of diabetes. When you eat quickly, nutrients are absorbed more rapidly, causing your blood sugar to rise sharply. When blood sugar then drops quickly, you may feel hungry again. Repeated fluctuations in blood sugar can make it harder for cells to respond properly to insulin, making blood sugar control more difficult.

At a scientific meeting of the American Heart Association (AHA), a study of 1,083 adults without metabolic syndrome found that faster eating was associated with greater fluctuations in blood sugar. Another study that followed 4,853 adults without diabetes for 5.1 years found that those who ate quickly had a 2.08 times higher risk of developing diabetes.

You May Overeat Before You Feel Full

Hormones that send signals of fullness to the brain are released about 20 minutes after you begin eating. If you finish your meal before your body has enough time to register fullness, you may continue looking for something else to eat. This can increase your total calorie intake and potentially lead to weight gain.

Obesity is a major risk factor for chronic conditions such as cardiovascular disease and diabetes, making it important to maintain a healthy weight.

A study published in the scientific journal Scientific Reports, involving 465 adults, found that people who ate quickly had significantly higher BMI and visceral fat levels than those who ate at a moderate or slow pace. The researchers noted that overeating before the brain recognizes signals of fullness may contribute to excess abdominal fat, and that slowing down while eating, along with increasing physical activity, may help with weight loss.

Eating Too Quickly Can Cause Bloating and Digestive Problems

Eating too quickly can lead to aerophagia, a condition in which excessive amounts of air are swallowed, causing gas to build up in the digestive tract.

If you experience frequent burping or flatulence—three or four or more times after a meal—along with bloating, it may be a sign that you are swallowing too much air.

People who eat quickly also tend to chew their food less thoroughly before swallowing. When food is not properly broken down, it can remain in the stomach for longer periods and may irritate the stomach lining. Consuming a large amount of food in a short period can also affect stomach motility, potentially causing indigestion, heartburn, or abdominal pain in some people.

Try to Spend at Least 20 Minutes Eating

When you eat, avoid distractions such as computers, smartphones, television, or books and focus on your food. Aim to spend at least 20 minutes eating each meal. Setting a timer can be a helpful way to develop this habit.

Try putting your spoon or fork down between bites and chewing each bite at least 20 times. This can also support better digestion.

Eating in front of the television or elsewhere around the house can make it harder to focus on your food, so try to make the dining table your designated place for meals.

Source: 헬스조선 (https://m.health.chosun.com)