The Kind Diet: How well do you chew your food?
This is part of a series of thoughts and reviews of Alicia Silverstone’s book, The Kind Diet. The first two parts of the series are the General Review, and The Importance of Putting Yourself First.
There is a section in The Kind Diet about the importance of chewing your food. When I first saw it, I thought, “Ha ha! That is so silly! Who doesn’t chew their food?”
Then I thought about it, and realized – ME. I chew my food maybe three times, then swallow it, in a hurry to get to the next bite. So, along with being a fast eater, I am a bad chewer as well!
Silverstone talks about how chewing breaks down our food and the benefits of chewing your food well:
You come equipped with flat molars, a jaw that moves in little circles for grinding, and a special enzyme in your saliva, called ptylin, that breaks down complex carbs into glucose. When this glucose travels to your brain, it gives you the most amazing feeling of satisfaction. You will feel nourished and centered, and your brain will be free to generate happy thoughts.*
Silverstone recommends chewing each bite of food about 30 times, but admits herself that she sometimes forgets, so she gives some chewing tips:
- Eat your meals alone
- Put your fork down between bites
- Really taste the food
- Your jaw may hurt – your jaw may hurt from chewing so much, but it will perform much better after you start chewing more
I know this seems a bit silly, but after I read this, and thought about my meals for the following couple of weeks, I realized that not chewing enough my be a huge contributor to my problem with eating too fast. And the faster you eat, the more you eat until you finally feel full. So, I have been working on being a better “chewer.” What have I noticed?
- I’ve been taking too large of bites! That is part of the reason I was swallowing so quickly – you cannot chew that much food at once. I’ve been trying to take smaller bites.
- Chewing each bite of food 30 times is really hard
- I’ve been enjoying my food much more!
How well do you chew your food? Do you notice any difference when you chew slower/faster? Do you think this is a bunch of baloney?
*Huh?
Themocracy
lol– I think there is a difference, but I, like you, am not much of a chewer. I eat really fast, which I’m trying to work on. But my breakfast and lunch are usually pretty rushed, so it’s hard to make the time to…err, chew. 🙂
I used to be super horrible at this but once you make the change, get used to it, you don’t notice anymore. I am though usually the last one finished and always the person left with stuff on her plate. I have to admit though I was forced to learn how to chew after having surgery 6 years ago otherwise I would probably still be the fastest eater in the west LOL
I had gotten pretty good at chewing my food during the summer, but I haven’t been thinking about it lately which means I’ve probably stopped doing it. 30 chews per bite though? Don’t think that would be possible for me!
I find this concept fascinating and believe there is likely a link to chewing more / eating more slowly and feeling full on less food. The real question is whether you started to employ this method of eating before or after we met for burritos in December. Because, errr, I’m pretty sure you were done before I had taken two bites. =)
Well, since I just read the book two weeks ago, the answer to your question is no – I was not employing it then. 😛
And I have never seen someone take so long to eat a burrito 😛
I think there’s something to that – anything that contributes to eating too quickly should be re-examined! I never pay attention to my chewing but will try to remember to do so at the next meal…
I saw that part of the book, too, and tried chewing 30 times but after maybe 10 chews my throat just NEEDS to swallow it haha. I’m definitely a 3 chew eater… bad habit but in the grand scheme of life…?
Great reminder! I actually find that when I’m alone is when I eat the quickest but when I’m with other people I try and slow down and eat slower naturally because of conversation!
I am a very slow eater so I’m guessing I chew my food pretty well. I always seem to be the last one done eating no matter who I’m with. Well, except for my 9 year old daughter, the only person I know who eats SLOWER than me. I think there must be a happy medium between where you are and where I am though and I am pretty lucky I work at home and can snack all day instead of eating a normal sized meal.
Ah I’ve mastered the art of the three chew swallow while at work! When at home, I don’t know how much I chew but I take at least 45 minutes to eat so I’m guessing I’m doing okay.
I totally scarf my food down at work because I eat at my desk. Lame!
I too need to work on my chewing! Since I am always doing something else while I eat I definitely don’t focus enough on how much I chew something. I know I shouldn’t multi-task but I just can’t eat without being on the computer or reading!
I’ve noticed that when I eat and use my computer at work, the food doesn’t taste as good… or, I don’t notice the taste!
Every time I read something about the importance of chewing I feel totally guilty. I’m also a fast eater and chew little.. 30 times seems like so much!
I need to work on that though.. Tonight. Tonight. 😉
loving the kind diet series!!!!!!!!
hmm… chewing. i mean it makes a good point. i actually read a “going raw” book (i’m not, but it was a good read) that really emphasizes blending foods and smoothies, etc, b/c otherwise we apparently don’t get all the nutrient benefits. even excessive chewing doesn’t necessarily do the trick.
i dunno if i really am on board with all of that…….
and there’s a part in Pollan’s In Defense of Food about the Chewing Program someone back in teh day dreamed up– i forget the details.
i think the general underlying idea is a good one- being present in the eating moment, slowing down, savoring, really digesting. etc. allows you time to taste/enjoy/feel full. i def don’t pay attention to chewing, seems like it would get old fast unless it became your lifestyle.
Yeah… I am not sure how I feel about the theory that you get more nutrients from your food if you chew it a lot longer. It seems kind of hooky. But hey. I could be wrong! There must be some merit to it if you are reading about it too!
I just want to focus on it so I will sloooooooooooooow dooooooooooooown!
This is not baloney – this is so true! I am also guilty of eating too fast and chewing too little = a bad habit I developed when I my kids were babies and toddlers because when it was my turn to eat, I had to hurry! I am also guilty of reading and eating at the same time, usually when I am at home alone at lunchtime, which is also a very bad habit. Need to work on those things!
I think I’m a pretty fast eater. A psychologist once told me that eating fast is a symptom of ADD. Since I don’t think I truly have ADD, I think I just eat fast because I let myself get too hungry and then shovel it in.
I’m curious how she thinks those of us with husbands or family are supposed to eat our meals alone. “Sorry, honey, but you have to eat in the other room and not talk to me during dinner time. I need to concentrate on chewing.”
Also, 30 times? I would get so bored! How about 5-10?
LOL. “Steven, you sit on the couch and eat dinner, and I will sit at the table and focus on chewing.” Muah ha ha.
I don’t think it’s ADD… I think it is my general anxiety and impatience!
I really try to pay attention and eat slowly.. a lot of times.. I look at the time on my monitor at work to see how log I have been chewing each bite and force myself to chew for 30 – 60 seconds/bite.
I used to eat with a co-worker and she eats REALLY fast so I would end up eating really fast.. I realized that I am done with lunch 10 min… I wasn’t satisfied and didn’t remember the taste.. I had to nicely say I can’t eat with her anymore.
I need to be more like you! Although… I am always done with lunch in 10-20 mins. How long does it take you?!
Haha, I’ve never really paid attention to how I chew my food. I do HATE to rush through eating though. I think with years of restricting, I want to really enjoy and appreciate my food now. I hate eating on the run, standing up, in the car, whatever. I like to sit down and make a moment of it 😉 Eating time is somewhat sacred to me (maybe too much so). I see co-workers eat at their desk mindlessly, while on the computer. I can’t do that. I have to set aside time to appreciate my food. I do eat pretty fast sometimes, especially if I’m super hungry, but I try to slow down for pleasure purposes 🙂
I should try to do that as well. Being distracted while eating really takes away from the sensory pleasure of it!
When I make sure to chew every bite slowly I definitely eat less and recognize my fullness signals sooner, but I don’t know that I necessarily enjoy food more, especially when I chew a bite 20 times and it is mush in my mouth 🙁
Eating more slowly and consciously is a great idea, though, especially at work. I tend to take a working lunch and just hoover down my meal, always wondering where it all went!
I’m not exactly the most ladylike or graceful gal, so I tend to “hoover” down food. (Particularly at work when I’m busy)
But you’re right slowing down is definitely a good idea.
Chewing everything 30 times seems excessive though and is probably not good for your jaws.
My Great Aunt used to tout the benefits of chewing your food – she was always the last one done with her food. I’ve tried it a couple of times and I find myself counting more than enjoying my food. But I think slowing down and really tasting your food has a lot of merit. Although 30 times seems a bit overkill…
Ugh CHEW! I’m a CNA and hate seeing partially-digested corn.
Is it even possible to digest corn? 😛
I usually inhale my food but today when I had breakfast I took the time to slow down and really savor it. Things were going well until I realized that I was taking a LONG time to finish my small bowl of oatmeal. xD It was interesting though and something I’ll try to incorporate more when I eat. I also think that 30 times seems to be a bit much. By that time the food is flavorless and not as satisfying.. at least to me. :3
Haha, I love your “*huh” because I was thinking the exact same thing. 🙂
I am a fast eater I’ll try chewing more and see what I notice!
i’m a ridiculously slow eater ( i used to get in trouble for taking so long!) so i could probably chew a little bit less and be better off, haha. but i know so many people just inhale their food without chewing at all!
I do think this is generally good advice, and definitely helpful in slowing down the eating process which I think we all agree is linked to satisfaction. I am going to try the chewing trick, even if it only ends up being 15 times. 🙂
However, I am sorry, but I am willing to bet Alicia Silverstone’s lifestyle allows her to take her eating at a much more leisurely pace. I am far too often in transit from one place to another during mealtimes and the rushed life leads to rushed eating!
I think it definitely makes a difference. I of course usually eat pretty fast and dont chew enough.
But if Im snacking on something in the car (heres where I sound like a crazy person) and dont have something to drink I worry that Im going to choke and die, so I will chew my food until its practically a smoothie. lol – gross maybe, but its true.
As a definite speed-eater, I KNOW I don’t chew very well. It’s actually pretty embarrassing. I bet if I saw myself on camera, I’d be horrified–I’m sure I shovel food in like some kind of uncouth barbarian. And, consequently, I think I take in too much air and spend the rest of the evening feeling gross and fat and burpy. (Probably TMI.) In any event, I should also remember to take smaller bites and chew more.
…though I think the tip about eating alone is dumb and impractical. What are you going to do? Say, “No, sorry. I’m going to go eat in my office/room because I’m working on chewing.” Yeah, no thanks.
I have spent many a night too burpy too. Poor Steven.
Yeah… I agree it would be pretty rude to tell people you want to eat alone so you can chew! How about chewing well, putting your fork down and talking to someone? Now that would be a long meal!
I definitely need to work on this! Chewing and eating mindfully is important not just to stay slim but enjoying your food makes you happy! I’ve realized that I eat dessert very slowly because I want to savor it! I should do that will all my meals!
i have been reading about this too, in gillian mckeith’s book! super interesting! i’ve started to implement it (along w/ food combining) and i have noticed improved digestion, and also that i can’t eat as much as i usually do! i def don’t chew 30 times, maybe like 15-25 which is a step up from my usual 5, lol! awesome informative post 🙂 i will have to check out silverstein’s book!
I was amazed at how much chewing slowed down my eating (in a good way)!
Thanks for commenting – I love meeting new bloggers!