Time spent chewing food important for satiety
While reading a recent nutrition research article I looked up and gazed at the calendar. It is two weeks before Halloween and I haven’t purchased my trick or treat candy yet. I usually buy it and then spend the next two weeks trying to not devour every single bit of it until the bewitching night.
Perhaps it is to my benefit that my candy is behind the locked doors of the grocery store when I wake up in the middle of the night craving a piece of chocolate. Just not having it under my roof is helpful to my waistline and my pocketbook.
Getting back to the nutrition research I was reading makes me think of Halloween treats. The article sited a study of how the amount of chewing is involved in feeling full. The amount of time spent actually chewing a food can have an important impact on the feeling of fullness.
The study revealed that the longer something is chewed then swallowed, the more full the person will become. So the idea of chewing on rabbit food like celery, carrots, lettuce and cabbage when dieting can affect the amount of food eaten.
Let me link this concept to Halloween treats. Chew every bite well. The swill in your mouth is a combination of saliva and sweetness. The longer it is manipulated in the mouth the more flavor is extracted for your pleasure. And that is only one of the benefits.
The longer your teeth masticate the munchies the longer your belly will say it is full. So the length of time involved with chewing not only stimulates your taste buds but also helps to reduce the incidence of overeating. A recommended helpful hint is to recite the ABCs with every bite.
While unwrapping a small bite-size candy bar make a pact with your jaws that this morsel will be appreciated by each of the 10,000 taste buds in your mouth. Decide that each caramel will receive more than the usual four bites, let it gradually melt in your mouth with the assistance of multiple small chews. Allow chocolate to warm up to your body temperature of 98.6 degrees in order to allow the full flavor to blossom in your mouth as you chew on its goodness.
Many weight loss programs advocate lengthy chewing times. This exercises the jaw muscles and activates sections of the brain to recognize satiety. Satiety is the feeling of fullness similar to the hour after a Thanksgiving feast.
This research is another reason why foods with a high fiber content are beneficial to weight control and maintaining a stable blood glucose level. As the food is chewed, a small amount slips past the epiglottis and travels down the esophagus to the stomach. This gradually fills up the gut instead of dumping massive amounts at one time.
Enjoy the treats of the season, the candy bars, caramel corn and chocolates. Keep your jaws moving with every bite. Your taste buds will love it and your stomach will feel more full.
Bobbie Randall is a certified diabetes educator and a registered, licensed dietitian. She supervises a diabetes self-management training program at Aultman-Orrville Hospital, Orrville. Contact her at email@example.com or 330–684-4776.