Eating speed is key to health and a slim figure, new expert recommendations say

Eating slowly and mindfully is crucial for both health and maintaining a slim figure, according to new recommendations from nutrition experts.

Prof. Wojciech Kolanowski, a nutrition expert from the State University of Applied Sciences in Przemyśl, and Dr. Robert Foligni from San Raffaele University in Rome, highlight the importance of "eating hygiene." They advise dedicating at least 20 minutes to each meal, putting away phones, and not rushing to finish everything on the plate.

"Eating is a complex biopsychosocial process," explained Prof. Kolanowski. "A meal not only provides the body with energy but also regulates many systems: hormonal, nervous, metabolic, and emotional. Therefore, paying attention to mindful and slower eating is particularly important, as it can support the secretion of satiety hormones like GLP-1 and PYY, improve insulin response, and help better control appetite."

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A meal not only provides the body with energy but also regulates many systems: hormonal, nervous, metabolic, and emotional. Therefore, paying attention to mindful and slower eating is particularly important, as it can support the secretion of satiety hormones like GLP-1 and PYY, improve insulin response, and help better control appetite.

For decades, dietetics focused on nutritional values, macronutrient content, and calorie counting. However, experts now emphasize that the way meals are consumed, tempo, environment, emotions, regularity, and attention level, significantly impacts metabolic health. The sensory experience before eating, such as the smell and appearance of food, triggers the "cephalic phase" of digestion, preparing the body for nutrient absorption.

Thorough chewing is key. Breaking down food into smaller pieces increases its surface area for digestive enzymes, facilitating nutrient absorption. Chewing also activates receptors that signal the brain about the meal, promoting a feeling of fullness and reducing the risk of overeating. This slower pace also influences hormones that regulate appetite, contributing to better overall health.

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Therefore, paying attention to mindful and slower eating is particularly important, as it can support the secretion of satiety hormones like GLP-1 and PYY, improve insulin response, and help better control appetite.