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Blog author, Solai Buchanan is an experienced Registered Dietitian and Certified Diabetes Educator with an MS from Columbia Teachers College. She specializes in treating heart disease, diabetes, hypertension, high cholesterol, polycystic ovarian syndrome,and other chronic diseases. She is a provider at a full-service cardiology practice accepting most insurance and staffed with a primary care MD, pediatrician, and cardiologist. Call: 718.894.7907. NYCC is lead by Interventional Cardiologist Sanjeev Palta, MD, FSCAI, FACC. He trained at Cornell-Columbia Presbyterian Hospital and the State University Hospital of Brooklyn. He currently is an Attending Cardiologist at New York Methodist Hospital and Maimonides Medical Center. He is also an Assistant Clinical Professor in the Department of Medicine at Mount Sinai Medical Center. Having performed over 2000 invasive cardiac procedures Dr. Palta’s patients know they are in trusted hands.

Wednesday, August 10, 2011

CHEWING MORE REDUCES INTAKE


New research confirms previous findings indicating when people chew their food longer, they eat less food.   Lead researcher Jie Li’s team found that when persons chewed their food 40 times instead of the average 15, they consumed 12% fewer calories.
The researchers also looked to see whether chewing more would affect levels of blood sugar or certain hormones that regulate appetite.  They found that additional chewing was associated with lower blood levels of ghrelin, a hormone that stimulates appetite, as well as higher levels of cholecystokinin, a hormone that has a role in reducing appetite.

What to do:  While this was a small study, considerable research points to a connection between chewing more and feeling full on less food.  Whether this is due to actual chewing or simply consuming food more slowly remains somewhat unresolved although there is also evidence that eating solid foods contributes more to fullness than liquid foods.  In practice, patients find it challenging to consciously increase the number of times they chew each bite.  Rather than counting chews, make a conscious effort to eat mindfully and slow down the general pace of intake.  Try making your first bite of any snack or meal very slow and deliberate, noticing as much as you can about the food.  

Information adapted from Reuters.  Research Source: http://bit.ly/mTVbpm American Journal of Clinical Nutrition, online July 20, 2011.

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