There’s very little that’s truly new under the sun. These days, we often think we’re incredibly advanced in the 21st century, assuming that old ideas must be wrong or unproven by science. We believe we know far more than our ancestors. In some respects, we do. We have smartphones that didn’t exist 25 or 30 years ago—only becoming widespread in the late 2000s. Computers have been around since the late 1960s, but they only became ubiquitous in the 1990s. Technology has advanced significantly, allowing us to travel worldwide with ease. From a scientific standpoint, we’ve also made progress in many areas of knowledge.
However, in our pursuit of innovation, we’ve sometimes lost sight of fundamental principles. Chronic disease rates have risen worldwide, often linked to sedentary lifestyles, increased consumption of processed foods, and misguided dietary trends such as the low-fat craze. These are topics we’ve discussed in previous podcasts.
A few decades ago—perhaps 30, 40, or 50 years back—your parents or grandparents probably told you not to eat too quickly. As children, we often wanted to rush through meals to get back to playing, and even as adults, many of us eat in a hurry due to busy schedules. However, historically, this wasn’t the norm. The advice to eat slowly is valuable.
Why Eating Slowly Matters
The reasoning is simple: when we eat slowly, our stomach has time to process food, sending signals to our brain that we are full. If we eat too quickly, we can overconsume before our brain catches up, leading to overeating. The Japanese follow an adage suggesting that one should leave the table when 80% full. Not coincidentally, Japan has lower obesity rates compared to many other nations. Previous generations intuitively understood the benefits of not rushing meals, even if they didn’t have scientific studies to confirm it.
Today, research has caught up with traditional wisdom. Studies show that eating too quickly is linked not only to overeating but also to increased risks of insulin resistance and type 2 diabetes. While eating speed is not the sole factor in metabolic health, every small positive change helps. The best part? Eating more slowly costs nothing, requires no medical prescriptions, and can be encouraged within families.
The Science Behind It
People who eat quickly tend to have higher glucose levels in their bloodstream post-meal. This makes sense—food is processed and absorbed more rapidly, leading to spikes in blood sugar. In turn, the body releases more insulin, which over time can contribute to insulin resistance, a precursor to type 2 diabetes. While eating slowly alone won’t guarantee immunity from these conditions, it can certainly reduce the risk.
Additional Benefits of Eating Slowly
Beyond the metabolic advantages, slowing down meals can enhance enjoyment. Taste and smell are often overlooked compared to vision, hearing, or touch, yet they play crucial roles in our overall sensory experience. Eating slowly allows us to savour flavours, making meals more enjoyable.
Another key aspect is social interaction. Families that eat together at the dining table tend to have lower obesity rates among children. This practice fosters mindful eating rather than mindless consumption in front of the TV or gaming consoles. Previous generations naturally valued communal meals, recognizing their importance without needing scientific validation.
Embracing the Best of Both Worlds
Modern advancements have undeniably improved our lives, but that doesn’t mean we should discard the wisdom of our ancestors. Simple habits like eating slowly can improve both physical and mental well-being. Taking time to enjoy meals, appreciating good food, and fostering social connections over the dinner table are practices worth preserving.
We emphasise the importance of mindful eating by instilling these habits early in children. Food isn’t just fuel—it’s an experience that deserves attention. Eating slowly not only enhances enjoyment but also promotes better health in the long run.
Thanks for reading Dr. Joe Unplugged! If you found this discussion insightful, don’t forget to subscribe, like, and share. Please stay connected with us on social media for the latest updates, and explore more thought-provoking content each week.
For further reading, check out the article: Speedy Eating and Late-Night Meals May Take a Toll on Health.
Want more in-depth discussions? Subscribe to our newsletter on Substack: Dr. Joe Unplugged.
Dr Joe Kosterich – Doctor, Health Industry Consultant and Author
Doctor, speaker, author, and health industry consultant, Joe is WA State Medical Director for IPN, Clinical editor of Medical Forum Magazine, Medical Advisor to Medicinal Cannabis company Little Green Pharma and Course Chair, and writer for Health Cert. He is often called to give opinions in medico-legal cases, has taught students at UWA and Curtin Medical schools and been involved in post graduate education for over 20 years.
A regular on radio and TV, Joe has a podcast – Dr Joe Unplugged, has self- published two books and maintains a website with health information. He has extensive experience in helping businesses maintain a healthy workforce.
Past Chairman of Australian Tobacco Harm Reduction Association, current Vice President of Arthritis and Osteoporosis WA, Joe previously held senior positions in the Australian Medical Association and has sat on numerous boards.
