Methods of Combating Obesity: Can Bite Size and Chewing Technique Help?

As the war on obesity persists with no end in sight, we frequently learn of new and different methods to aid in the combat. Some methods seem simple and easy at first, while deeper investigation can uncover backlash, pros, cons, and loopholes that can prevent effectiveness. Methods range from Mayor Blumberg banning the sale of larger than 16 oz. soft drinks, to the promotion of increasing fruit and vegetable intake to remain fuller longer while decreasing the intake of other not so nutritious foods. Other methods include recent headlines reporting the concept of levying taxes on sugar to combat excess sugar intake, as well as research to provide some validity to the effects of bite size and chewing times on decreasing intake and, or effecting perceived satiety.

Taking smaller bites and chewing your food more, therefore slowing down eating, may lead to feeling fuller faster while curbing overeating. This is not a new concept, as we’ve heard about this before. However, there is new evidence-based research that strongly suggests soundness to this theory. The research was performed at the University of Uppsala in Sweden. The results show that keeping food in the mouth for longer periods might reduce overall eating and improve satiety responses. Methods of keeping food in the mouth are achieved by taking smaller bites, more chewing, slower eating rates, and longer meal duration.

The research pooled results from 33 experiments, which explored the impact of changes in bite size, number of chews, texture and changes in eating rates on the perceived fullness. The results showed decreased intake with freely available food when eaten with smaller bite sizes or an increased number of chews. Although results for hormone responses of perceived satiety were inconsistent, the results are still encouraging and can be an effective measure that can support the battle towards decreasing obesity.

If all methods of combating obesity were combined and practiced in tandem, then it’s possible we could see significant reductions in our country’s every growing obesity rates. However, the truth of the matter is that people generally only choose to try one method at a time in an effort to find a simple solution. Simple solutions, however, do not exist and combating obesity requires hard work and long-term commitment. Therefore, I encourage you to try taking smaller bites and chew your food longer in combination with some other more mindful ways of eating that you are hopefully practicing. This will enable you to tune into your satiety cues while you derive satisfaction with your meal.

Your turn to take action: This week, be mindful of the bite sizes you make and your chewing technique. Share your comments below.