Chewing your food thoroughly has many benefits, and choosing to eat foods that require more chewing is an easy way to promote this healthy habit. Be mindful of what you are eating. Most Americans eat too fast. It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness.

Each person’s appetite can be varied and complicated. Many different factors can impact the food choices people make, such as what and how much we choose to eat. From a sensory perspective, the first few bites of any food are the most enjoyable, and the pleasure of the food fades the more the food is chewed.

By eating mindfully or consciously choosing to focus on the food you are eating, feelings of satisfaction, also known as satiety, will increase. Focus on your food while you eat. Being aware of the aroma, eating slowly to savor the flavor of each bite, and chewing each mouthful of food thoroughly will release more flavor from the food and extend your taste experience. When the food has increased contact time with your taste buds, feelings of satisfaction and fullness are greater.

Chewing the food longer can increase the sensation of satiety, which influences how much a person will eat at that meal. Believe it or not, consciously chewing more can reduce the number of calories you consume. This is because the chewing increases the satisfaction you get from meals, thus helping to tide you over between meals. Understanding satiety decreases the likelihood of overeating.

Selecting foods that require more chewing will result in experiencing a greater sense of satiety per calorie than more processed foods. Making intentional choices to promote satiety from more chewing can be simple. Choose foods such as fresh produce, cooked beans, and baked potatoes.  Simply put, choose foods that are high in fiber, and low in fat and calories.

During this time of year, farmer’s markets and grocery stores offer fresh fruits and vegetables in abundance. Corn on the cob, fresh tomatoes, green beans, zucchini, and other summer squash can all be found in abundance and at affordable prices. These locally grown whole foods are all high in fiber, low in calories and fat, and promote increased chewing, which will help you to feel satisfied during your meal without overeating. Fresh vegetables taste great in salads, grilled, or added to your favorite recipes.

When choosing the foods you chew carefully, you will want to avoid eating processed foods.  Some examples include processed baked goods and snack foods, processed meats, and processed fried foods with high fat. Beverages with calories should also be avoided, such as shakes, smoothies, sweet teas, alcoholic beverages, and sodas.

Choosing the best foods to chew is simple. Just remember to choose whole foods that are high in fiber and low in calories and fat. Take time to enjoy the taste, aroma, and texture of your meal while chewing slowly. During this summer season, fresh, whole foods are abundant at farmer’s markets and at your local supermarket. Making this simple change consistently will help promote healthier eating habits that will become a lifestyle change. 

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator

Sources:

• www.healthline.com; https://uwyoextension.org/uwnutrition/recipes/cowboy-caviar; www.webmd.com