More than once someone from your environment will have recommended that you eat slowly, without any haste. Well, you do not know how healthy that advice was, because people who eat slowly are less likely to become obese than to develop metabolic syndrome, a set of conditions that put us at risk for heart disease and type 2 diabetes and It has also been associated as a risk factor in stroke.
This is what a study published in the Scientific Sessions of the American Heart Association, which are the scene of one of the most important appointments of researchers and doctors, worldwide, to present the latest advances in cardiovascular science. This particular investigation was carried out at the University of Hiroshima (Japan) and the cardiologist Takayuki Yamaji, the main author of the study, was in charge of communicating the conclusions.
To reach them, they had the participation of 1,083 people (642 men and 441 women), with an average age of 51.2 years and who in 2008 had no metabolic syndrome. In the experiment, they proceeded to divide them into three different groups, according to the speed at which they considered they usually ate: slow, normal or fast.
After five years of research, the scientists concluded that those individuals who ate the fastest were more likely to develop metabolic syndrome (occurred in 11.6% of people who were part of this group) than those who ate a normal rhythm (of this, ended with this syndrome 6.5%) or that those who took food more slowly (only 2.3% of these were diagnosed). They also associated eating faster with a greater weight gain, a higher blood glucose level and also with an increase in waist circumference.
“A crucial lifestyle change”
“Eating more slowly can be a crucial lifestyle change to help prevent metabolic syndrome,” said Takayuki Yamaji, a cardiologist at the University of Hiroshima. “When people eat fast, they tend not to feel full and are more likely to overeat.” Fast eating causes greater fluctuation of glucose, which can lead to insulin resistance, “he continues. The researcher believes that the research, although carried out with a Japanese population, can also be applied to the United States and, therefore, to the rest of the western world.
At this point, you will ask yourself one of the most pertinent questions: Am I one of those who eat too fast? According to experts, the ideal is that you spend at least 30 minutes- since, according to Harvard Health magazine, 20 minutes is the time that more or less takes the brain to recognize that we are full and, if you eat fast, the signal of that you have eaten enough will be late, when you have eaten too much food. Also, you should chew food five to ten times more than you normally do and, to ensure proper digestion, always eat while sitting.
The American Heart Association, responsible for organizing these Scientific Sessions, is a leading scientific reference in Cardiology both in the United States and in the rest of the world.