As obesity rates climb, finding simple strategies to promote healthier eating habits is increasingly crucial. One common recommendation for weight management is eating slowly, but many struggle to implement this advice. A recent study led by Professor Katsumi Iizuka from Fujita Health University in Japan suggests that the type of meal we choose may have a greater influence on eating habits than the order in which we consume food.
The study, published in the journal Nutrients, focused on how different meal types affect eating speed and digestion. “Eating slowly is widely recommended for obesity prevention,” said Prof. Iizuka. “But people often don’t know how to implement this advice. Our study shows that choosing the right type of meal—like a bento instead of fast food—can naturally encourage slower eating.”
The research involved 41 adults, aged 20 to 65, who participated in three test meals: pizza, a hamburger steak bento with vegetables eaten first, and the same bento with vegetables eaten last. Using a wearable chewing sensor and video analysis, the team measured meal duration, the number of bites and chews, and the tempo of chewing.
The results were clear: participants consumed pizza faster than the bento meals, with shorter meal times and fewer chews. In contrast, bento meals, eaten with chopsticks and composed of separate portions like rice, vegetables, and meat, led to longer eating times and more chewing. The number of bites remained consistent across all meals, while chewing tempo varied slightly but was statistically significant.
The study also examined differences in eating patterns between men and women. Men generally ate faster and chewed less than women, though both groups ate bento meals more slowly than pizza. Additionally, older participants tended to eat faster, possibly due to differences in dental health or chewing ability. Surprisingly, no link was found between body mass index (BMI) and meal duration, challenging the assumption that people with higher BMI eat more quickly. Researchers speculate that people with obesity may be more inclined to choose ultra-processed foods, like pizza, which can encourage faster eating and overeating.
Prof. Iizuka explained that the way food is served plays a significant role in eating speed. Bento meals are served in small portions that must be picked up with chopsticks, slowing down the eating process. In contrast, pizza is often designed to be eaten quickly, usually by hand.
The study also noted that chewing tempo is largely controlled by the brain’s natural rhythm and is less likely to change. However, the number of chews and the time spent chewing vary based on meal type. Slower eating, achieved through more chews and smaller bites, is associated with better digestion and weight control.
Prof. Iizuka emphasized, “To help people eat more slowly, we should focus on encouraging meals that require slower, more deliberate eating, rather than just instructing them on how to chew. This could be a simple yet effective strategy in the fight against obesity.”
In conclusion, the study suggests that making simple meal choices, like opting for bento-style meals over fast food, can naturally slow eating, increase chewing, and support healthier eating habits. As obesity rates continue to rise, focusing on the type of food we eat—rather than just how we eat—could be a practical and effective step toward improving long-term health.
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