Latest news with #eatinghabits
Free Malaysia Today
5 days ago
- Health
- Free Malaysia Today
If you're eating too fast, maybe it's time to rethink your meals
Eating more slowly can be encouraged with structured, varied meals, eaten with cutlery. (Envato Elements pic) PARIS : Wolfing down food too quickly is not without consequences for your health. Indeed, this eating habit is linked to an increased risk of obesity, cardiovascular disease and even certain types of cancer. But do you really need to force yourself to slow down, or could you simply structure your meals differently? Researchers at Japan's Fujita Health University set out to investigate. Over a 12-week period, they monitored 41 adults, all members of the university staff, and gave them three types of meal. These were either a slice of pizza warmed in the microwave, eaten by hand, or bentos consisting of rice, broccoli and chopped steak, eaten with chopsticks – sometimes starting with the vegetables, then sometimes saving them for last. The scientists' aim was to find out whether the speed with which one eats depends more on the type of food they eat or the order in which they eat it. Their findings, published in the journal Nutrients, speak for themselves. Bento meals resulted in significantly longer chewing times than pizza, regardless of whether the vegetables were eaten first or last. On average, participants took 182 to 216 seconds longer to finish their bento. In other words, it wasn't the order in which the food was eaten that slowed the pace, but rather the format of the meal. But that's not all. The bentos also encouraged participants to chew more often and faster – without changing the number of bites. This appears to have happened because a compartmentalised meal, served with utensils and composed of a variety of foods, naturally encourages people to slow down. Clearly, a meal that requires a certain level of effort is a meal that can be enjoyed more slowly. The scientists found no association between body mass index and meal duration. On the other hand, age and male sex seem to be associated with faster mealtimes. Much more than one's personal self-discipline, it could be the format of a meal – its composition, its presentation, the way it's eaten – that influences how quickly one eats it. So, rather than forcing yourself to slow down, it could be a question of giving yourself the means to do so naturally. In short, eating more slowly isn't (just) a matter of self-control: it's a choice that starts in the kitchen. It means foregoing quick, on-the-go meals and favouring structured, varied meals, eaten with cutlery. This could well be one of the simplest and most effective tools to combat overeating. Indeed, eating better could actually be a question of eating differently – taking your time, savouring each mouthful and sharing a moment with friends or family, for example. Reframing mealtimes in this way could help foster a more conscious, more serene and healthier way of eating.
News.com.au
03-06-2025
- Health
- News.com.au
This single change to your food can help you eat less overall
Red hot skinny peppers? Scientists at Penn State University's Sensory Evaluation Center have discovered that a little heat goes a long way in limiting caloric intake at meal times. Their findings, slated to be published in the October issue of Food Quality and Preference, suggest that the 'oral burn' left by spicy foods has a direct bearing on consumption habits, and adding slightly more spice to a meal can lead to eating less. 'We know from previous studies that when people slow down, they eat significantly less,' said Paige Cunningham, a postdoctoral researcher and lead author on the study who earned her doctorate in nutritional sciences from Penn State in 2023. 'We suspected that making a meal spicier might slow people down.' 'We thought, let's test, under controlled experimental conditions in the lab, if adding a small amount of spice, but not so much that the meal is inedible, will make people eat slower and therefore eat less.' The research team conducted three experiments in which participants were served one of two meals: beef chilli or chicken tikka masala in two versions, mild or spicy. Researchers found that increasing spice levels using dried chilli pepper effectively slowed the eating rate and reduced the amount consumed without affecting overall palatability. 'This points to added chillies as a potential strategy for reducing the risk of energy overconsumption,' said John Hayes, Penn State professor of food science and corresponding author on the paper. 'While portion control wasn't the explicit goal of this study, our results suggest this might work.' Hayes noted that an intuitive explanation for the caloric discrepancy would be that spicy eaters drank more water, leading them to 'fill up' faster. However, water intake proved consistent, whether participants ate mild or spicy meals. 'This is why we need to do empirical studies of behaviour, because what you might intuitively expect is often not the case,' he said. The study suggests that reduced caloric intake is motivated by oral processing; in essence, participants consumed spicier meals at a slower rate. Cunningham noted that a slower eating rate equates to food remaining in the mouth for a longer period of time, which can signal satiety and lead people to eat less. Further, the team found that appetite ratings taken before and after the meals were congruent, indicating that despite eating less of it, participants felt full after tucking into a spicy meal. 'Next time you're looking to eat a little less, try adding a blast of chillies, as it may slow you down and help you eat less,' suggested Hayes. In addition to curbing cravings, eating spicy food is associated with a pepper patch of health benefits. Studies suggest that capsaicin, the compound found in jalapeños, habaneras, cayenne, and most other chilli peppers, may lower LDL, or bad, cholesterol, which accumulates on artery walls and constricts blood flow to the heart. Spicy food can also help dilate blood vessels, promote circulation, and help manage blood sugar. A 2006 study in the journal Cancer suggested capsaicin may inhibit the spread of prostate cancer cells. Spicy foods also boost immunity as studies suggest they can act as a decongestant, protecting against irritants and pollutants, like dust and smoke. Better yet and better for your health, a Harvard University study suggested that people who ate spicy food every day saw a 14 per cent lower risk of death compared to people who ate spicy food only once a week or less.
Japan Times
26-05-2025
- Health
- Japan Times
Study links poor chewing to higher obesity risk in children
Children who chew poorly and eat quickly are significantly more likely to be obese, according to a study by researchers at the University of Osaka's Graduate School of Dentistry. The study, which surveyed more than 1,400 fourth-grade students, is among the first to demonstrate a clear link between eating behavior and obesity risk in children specifically. The findings were published in an international medical journal in March. The research team, including professor Kazunori Ikebe, assessed the chewing ability of 1,403 elementary school students in the city of Osaka during fiscal 2023. Participants were asked to chew a specially designed piece of gum, with researchers analyzing the color mixing and saliva output to gauge masticatory performance. The students also completed a questionnaire on their eating habits, which was then analyzed against their obesity levels. The study found that 167 children, or about 12% of the total, were classified as obese. Researchers calculated the odds ratios to assess risk: children with low chewing ability were 1.5 times more likely to be obese compared with their peers. Those who ate quickly had a 1.73 times greater risk, and those who routinely stuffed their mouths while eating had a 1.29 times higher likelihood. Notably, children who both ate quickly and had poor chewing ability showed a strong correlation with obesity across both sexes. Among boys, the odds of being obese were three times higher than those of other students. 'Both chewing ability and eating behavior are clearly linked to childhood obesity,' Ikebe said. 'Going forward, we'd like to monitor how these factors evolve as children grow.' Translated by The Japan Times
Telegraph
24-05-2025
- Health
- Telegraph
Eat a spicy meal for lunch to lose weight
Eating a spicy lunch could help people eat less and lose weight, a new study suggests. Scientists believe that the spices trick the body into wanting less food and cause people to eat a fifth less than if they have a milder meal. Heat from chillies cause an 'oral burn' sensation that leads a person to eat at a slower rate and subsequently to have a smaller portion, US scientists found. Some 130 participants were served two dishes of either beef chilli or chicken tikka, with a mixture of hot or sweet paprika. They were recorded eating and asked to consume as much or as little as they wanted, with data showing they ate 11 per cent less of the noticeably spicier beef chilli and 18 per cent less of the spicier chicken tikka. 'Spiciness slowed people down' Dr Paige Cunningham, a food scientist at Pennsylvania State University, led the research and initially thought the drop in consumption could be down to people enjoying it less because it was too spicy, or drinking more water to cope and therefore feeling more full quicker. However, both of these explanations were ruled out. She told The Telegraph: 'They liked the meals equally and drank similar amounts of water. Instead, they differed in eating rate. 'Increasing spiciness slowed people down and we know from other research slowing down eating typically reduces how much people eat.' She said the sensation of 'oral burn' is probably causing the reduction in appetite. The study authors wrote: 'These experiments identify a non-textural manipulation that can be used to slow eating rate and reduce ad libitum intake without adversely impacting food pleasure.' While the long-term impacts of the spicy diet remain unknown, there is reason to believe a spicy lunch could have significant benefits for the waistline. Dr Cunningham said: 'For a single meal, increasing spiciness reduces energy intake. 'If this reduction in energy intake is maintained over time, which is a big if, this might help individuals reduce energy intake, which could help with weight maintenance or even weight loss. 'That said, this study didn't investigate weight management or weight loss directly, so we can't make any claims how these effects might persist over time.' The scientists write: 'The current study provides evidence that, through its influence on oral processing and consumption behaviour, this common ingredient can be beneficial for weight management and reduce risk of energy overconsumption at meals.' 'Goldilock's Zone' for spice The study also identified a 'Goldilock's Zone' for how spicy a dish should be to benefit from the oral burn without being unpleasantly fiery. Dr Cunningham and her team found that a dish which scored between 54 and 68 out of 100 for heat was ideal, adding that this will vary depending on the person and their own individual spice tolerance. For example, while some may find a Madras or Vindaloo within their own Goldilocks Zone, for other more delicate pallets a Korma or Pasanda may suffice. The scientists only investigated the role of chilli in this study as capsaicin – the active ingredient in chilli and paprika – is well known for its ability to trigger oral burn. However, other herbs and spices, including horseradish, wasabi, mustard and even garlic, may also replicate the findings. 'The extent to which these foods might cause enough oral burn to slow eating and reduce intake could be interesting to investigate as well,' the scientists write. The study was published in the journal Food Quality and Preference.
Daily Mail
20-05-2025
- Health
- Daily Mail
Sudden diet change could be 'first symptom' of early-onset dementia - striking before classic signs of the condition, doctors warn
Bizarre changes in eating habits—such as a lifelong vegetarian suddenly craving meat—could be an easily missed sign of dementia, a top doctor warns. Unusual food cravings may also point to the condition, particularly in early-onset cases, which affect those under 65. In a TikTok viewed almost 30,000 times, University of Southampton dementia expert Dr Kellyn Lee said changes in dietary habits can come as a shock to loved ones. 'When we think about food, quite often we have known that person for a long time,' she said. 'We know what they eat, we know what they like and what they don't like. But when the brain isn't work as it used to... tastes change.' The psychologist added: 'For example, somebody who has always loved fish and chips now does not like them. 'Somebody who has always enjoyed a roast beef lunch, absolutely no way will they eat it. 'The texture of food can feel different [so people might think] something that used to be okay in my mouth is no longer okay.' Dr Lee's warning is backed by charities who also warn that changes in diet can be an early sign of a specific form of dementia that most commonly strikes younger people. Dementia charity, The Alzheimer's Society, say a person suddenly craving sweet, fatty foods can be a potential sign of frontotemporal dementia (FTD). This is a rare form of the disease that affects behaviour and personality, rather than memory. FTD accounts for two per cent of cases of the condition in the UK. However it's seen in around 12 per cent of early-onset dementia cases—defined as diagnosis before 65. These food-related behaviours are far more common in FTD than in Alzheimer's, studies show, with many patients experiencing increased appetite, binge eating or loss of table manners. Experts say such changes are among the most distinctive—yet often overlooked—early symptoms of the disease. The Alzheimer's Society also said that more generally, dementia patients can undergo challenging changes to their dietary preferences that can be distressing for families to deal with. For example, patients with dementia who have never eaten any meat or specifically pork for religious reasons might suddenly not consider this a problem. Commenting on Dr Lee's video a number of users detailed how dementia had changed how and what their loved ones ate. 'My mum was a vegetarian for 35 years. Now, with FTD, and recently having to move to full time care, she eats everything and plenty of it,' one wrote. Another said: 'My husband says food causes his tongue to tingle/burn. Very difficult to find things he will eat now.' A third, who worked in dementia care, added: 'A resident came in, family said she is a strict vegetarian, resident didn't like vegetarian meals but started to choose meat meals. Family was not happy.' As part of her video Dr Lee added that another food-related challenge that can arise with caring for people with dementia is that they often forget that have just eaten and request more food. 'You may have just had lunch and then give it half an hour and you might be sat in the lounge and the person says, "Ok, so are we having lunch now?", or, "When are we having lunch? We haven't had lunch yet."' 'Then you might say to the person, "We have had lunch, we've had lunch already." That can then escalate into either an argument or anxiety for the person because they can't recall having that.' Instead, Dr Lee recommended using what is called a distraction task, essentially reassuring a person they would eat soon and using an activity, like turning on some music, to re-focus their attention elsewhere. 'So, it may be a case of that you say, "Ok, we can have lunch in a moment," and then you use a distraction task,' she said. Around 944,000 in the UK are thought to be living with dementia, while the figure is thought to be around seven million in the US. A recent analysis by the Alzheimer's Society estimated the overall annual cost of the dementia to the UK is £42billion a year, with families bearing the brunt. An ageing population means these costs—which include lost earnings of unpaid carers—are set to soar to £90billion in the next 15 years. While dementia can be caused by multiple health issues its most commonly triggered by Alzheimer's disease. Memory problems, thinking and reasoning difficulties and language problems are common early symptoms of the condition, which worsen over time. Alzheimer's Research UK analysis found 74,261 people died from dementia in 2022 compared with 69,178 a year earlier, making it the country's biggest killer.
