By Doc Willie Ong
Here are six possible harmful effects when you eat too fast.
1. You Will Gain Weight.
- Increased risk of being overweight.
- May consume more food and calories.
- You will feel hungrier afterwards.
- Eating quickly may disrupt gut hormones that regulate appetite.
- It takes 20 minutes for the brain to signal you are full.
2. You Have a Higher Risk for Diabetes.
- Fast eating in itself doesn’t cause type 2 diabetes.
- Higher risk for insulin resistance. (Study)
- Eating fast has been associated with a higher risk of type 2 diabetes. Up to 2.5 times more likely.
3. Higher Risk for Metabolic Syndrome and Heart Disease
- Metabolic syndrome is a cluster of factors that increase the risk of diabetes, heart disease and stroke.
- Fast eaters were more likely to develop
- metabolic syndrome. (Study)
- · Fast eating had larger waistlines and low HDL (“good”) cholesterol.
4. You have Gastritis and Indigestion
- You get indigestion and upset stomach.
- Fast eating has been linked to erosive gastritis and ulcers — inflammation of stomach lining.
- In a study from Korea of 10,000 patients,
- fast eaters had more erosive gastritis.
- Fast eaters overeat. Hence food may stay in stomach longer, and exposed to more acid.
5. You are Prone to Choking
- Some fast eaters choke on their food.
- Drink water before eating, especially sticky foods.
6. Less Satisfaction after Eating.
- Fast eaters rate their meals at less pleasant.
- Less satisfaction even after a full meal.
- Hence, they want to eat again.
Here are some tips to slow down eating:
- Sip on water. This will help you feel full and slow down.
- Chew thoroughly. Count 20 times as you chew each bite
- Choose High-fiber foods like fruits and vegetables.
- Take smaller bites. And slower bites.
- Put your fork down between each mouthful.
- Deliberately delay your food.
- Don’t get too hungry.
- Practice mindful eating. Pay attention to your food.