What you fill your plate with can greatly impact how fast – and how much – you eat. If you want to eat in moderation and avoid overconsumption, choosing foods that take a little longer to eat may be a good idea.
Food Consistency Affects Eating Speed
Research shows that the eating speed largely depends on the type of food we choose. A study published in the American Journal of Clinical Nutrition shows that it can take twice as long to eat a meal when the food contains crunchy, chewy or crunchy foods – that is, those that require proper chewing. Eating food with a firmer texture can therefore help you eat more slowly and reduce your calorie intake
Professor Ciarán Forde, who is one of the authors of the study, points out that the texture of food can be used to change eating habits and reduce overconsumption, without people having to feel limited in their food choices. By choosing foods that require more chewing resistance, you can still enjoy your meals while eating smaller portions and fewer calories.
Concrete Examples of Food with a Harder Consistency
In the study, meals with different consistencies were compared. Softer meals included mashed potatoes, chunks of fish, canned mango, and yogurt. These meals were easier to eat and led to a higher calorie intake. Meals with a harder consistency consisted of, for example, boiled rice, crispy salad, chewy chicken breast, fresh apples, and coarsely chopped tomato salsa. These foods took longer to chew and resulted in participants eating 20 percent smaller portions and consuming 26 percent fewer calories.
More Tips for Eating Slower
In addition to choosing foods with the right texture, there are other strategies for eating more slowly and more consciously:
Avoid eating on the go: When you eat on the go or hurriedly at the computer, you tend to eat faster. Because you’re not focusing on the actual eating, it can be harder for the brain to register that you’ve had enough food, which can lead to overeating.
Practice mindful eating: Mindful eating means that you are present and aware when you eat. Take the time to really feel the aroma, taste, and texture of the food. This can not only increase the enjoyment of the meal but also help you feel full faster.
Put down your cutlery between bites: A simple but effective method to slow down your eating is to put down your knife and fork between each bite. This prevents you from swallowing the food too quickly and gives your body time to signal when you are full.
By following these tips, you can create a more conscious and healthy relationship with food, which can lead to better control of your food intake and promote a healthier lifestyle.
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