Chewing Thoroughly for Weight Management: Debunking Myths and Exploring the Facts

Is there any scientific proof for the claim that chewing your food 32 times helps in reducing body weight? In short, no. Several studies and dietary experts have provided evidence that chewing foods more than 32 times will not directly lead to weight loss.

Where Did the Myth Come From?

The idea that chewing 32 times aids in digestion and thus curbs appetite has gained popularity despite lacking empirical support. The theory suggests that breaking down food into smaller pieces can trick the body into feeling full faster. However, numerous studies, including one published in the Journal of the American Dietetic Association, found that increasing the number of chews does not necessarily correlate with feeling fuller more quickly.

What Works for Weight Loss?

Weight loss is a multifaceted process. While chewing your food thoroughly can contribute to digestive health, it is not the silver bullet for weight loss. Experts recommend a holistic approach, such as transitioning to a 40-day plant-based diet and eliminating refined sugar, which can lead to significant improvements in health and weight.

Why Chewing Thoroughly Is Important

Chewing your food properly is crucial for your digestive health. Each bite should be broken down for better absorption and to prevent gastro-intestinal discomfort. Research suggests that thoroughly chewing your food can help in several ways:

Improves Blood Flow: Chewing increases blood flow to the stomach and gut, enhancing the digestive process. Burns Extra Calories: According to some studies, spending time on chewing can lead to approximately 2000 extra calories burned each month. Improves Digestion: Saliva contains essential enzymes that start the digestive process before the food enters the stomach. When you chew thoroughly, you release more of these enzymes, which continue to work even after swallowing. Breaks Down Nutrient Cells: Proper chewing helps to break down the plant and animal cells, releasing the nutrients locked inside. Without proper chewing, sugar is easily absorbed while other essential nutrients are not.

Timing and Soluble Fiber: A Key to Proper Digestion

Timing is also a critical factor in digestion. Slowing down your eating and allowing sufficient time for your body to process the food can significantly impact your digestion. Moreover, avoiding drinking liquids before, during, and for 15 minutes after meals can help prevent added fluid from diluting digestive juices and speeding up the food's passage through your digestive system.

The introduction of soluble fiber, particularly from sources like beans, can help regulate digestion by slowing down the rate at which food passes through your system. This helps the body absorb more nutrients and maintains better blood sugar levels.

Chewing Frequency: A Personal Approach

While there is no magic number of chews, the number can vary based on the type of food. Raw vegetables should be chewed more extensively, around 50 times, while cooked vegetables and meat need at least 20 to 30 chews. The key indicator is ensuring your mouth is empty before swallowing, suggesting proper chewing has occurred.

By focusing on proper chewing, you not only aid in digestion but also help prevent overeating and promote better digestion overall, leading to improved health and potentially aiding in your weight management journey.