Scientists found that chewing would increase the calories consumed by eating

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Scientists found that chewing would increase the calories consumed by eating

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Scientists found that chewing would increase the calories consumed by eating.

It’s New Year’s Eve, have you eaten anything delicious? As the saying goes, every time you gain three pounds during the festive season, I wonder if everyone is gobbling up calories while temporarily forgetting these words~

It’s too cruel to keep everyone’s mouth shut at this time, let me give you some other tips for preventing fat!

Recently, scientists from Japan’s Waseda University published a small-scale human study in the journal “Scientific Reports”. The researchers found that chewing slowly can increase diet-induced thermogenesis (DIT). Chew a few bites and feel the taste of the food more, and you can burn more calories!

Although the absolute number is not a lot (Emmmmmm) , it adds up to a lot!

Let’s start by explaining the diet-induced thermogenesis (DIT) . We all know that the food we eat is calories, but to digest and absorb food, metabolize, transport, and store these calories, we also consume some energy .

Part of this energy is used for taste stimulation and mastication-induced increases in brown adipose tissue histamine secretion, and another part comes from increased intestinal blood flow and enhanced intestinal motility after eating.

More than a century ago, a “food fashionista”, Horce Fletcher, claimed that a strategy of chewing food thoroughly could prevent weight gain. While the controversial red man’s theory is up for debate, he’s got it right.

It is estimated that many readers have heard this view before. People who eat too fast are not easy to feel hungry and full, so they are more likely to overeat .

This is one of the reasons. Another reason is that eating slowly and chewing more can also burn more calories.

To prove this point, scientists at Waseda designed a small-scale experiment. They recruited 11 healthy adult men (no women can be said to be a big mistake in design) , aged 18-30 years old, 174 ± 4 cm tall, BMI 21.9 ± 1.5, very standard that is to say.

Participants were given three trials. Since DIT also has a great relationship with the volume of food entering the digestive tract, the food used in this study was a liquid beverage (Otsuka cocoa, a serving of 200 kcal ), with 200ml divided into 10 cups per test.

Test ① as a control, drink a cup every 30 seconds;

test ②, put the drink in the mouth for 30 seconds before swallowing, fully feel the taste of the food;

test ③, chew every second for 30 seconds, then swallow it.

Test process

That is to say, the calories eaten/drinked in the three trials are the same, and the duration of food intake is also the same, the difference is whether or not to “chew slowly”.

How should I put it, chewing a drink feels a little lonely.

Before and after the trial, the researchers used questionnaires to determine how hungry and full the participants felt, calculated their energy expenditure by measuring gas exchange, and measured their intestinal blood flow with some professional machine scans.

Well, let’s see the results next!

As can be seen from the figure, there is a significant difference between the two groups of DITs that chewed slowly and the control group! As long as you chew a few more bites, you can consume more calories, which is good news for people who lose fat.

Compared with the control (circle), the DIT of the two groups was significantly increased

In absolute terms, the accumulated DIT within 90 minutes after the test was 3.4 ± 0.4 kcal in the control group, 5.6 ± 0.5 kcal in group 2 who only tasted the drink, and 7.4 ± 0.7 in group 3 in the empty chewing drink kcal. Although the number is small, the difference is obvious!

After all, just drinking beverages will not cause a lot of DIT. The data obtained by researchers who tested solid foods before is that chewing increases the DIT of 100 kcal food by 6 kcal, and the DIT of 300 kcal food increases by 10 kcal. 15kcal increase in DIT within 180 minutes of a 621kcal meal (including pasta)!

References:

[1] https://www.nature.com/articles/s41598-021-03109-x

[2] https://www.sciencedaily.com/releases/2022/01/220112105657.htm

Scientists found that chewing would increase the calories consumed by eating

(source:internet, reference only)

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