Chewing food more thoroughly can curb appetite and reduce portion sizes through satiety signals, but it is not a standalone remedy for obesity, scientists have concluded, according to infohub.kz.
Thorough chewing slows the pace of a meal, strengthens early feelings of fullness and cuts per-meal calorie intake, yet on its own it does not guarantee shedding excess weight. Grinding food in the mouth not only makes swallowing easier and moistens the bolus with enzyme-rich saliva but also triggers the cephalic phase of digestion. Receptors for taste, texture and temperature send early signals along the gut-brain axis long before nutrients reach the gastrointestinal tract.
Prolonged contact between mouth receptors and food stimulates the release of regulatory gut hormones, including glucagon-like peptide-1 (GLP-1), peptide YY and cholecystokinin. Experiments show that solid foods requiring intensive chewing reduce the amount eaten by 9–21% compared with soft dishes or drinks. At the same time, fast eating is consistently correlated with a high body mass index and cardiometabolic risks.
Experts stress, however, that there is no universal standard for the number of jaw movements. How well food is broken down depends on the structure of the dish, the density of the food matrix and a person's dental health. When chewing function is impaired, especially in older people, deficiencies in protein, fiber and vitamins arise from a forced shift to overly soft processed foods. Adjusting chewing can only supplement the diet; it does not replace balanced nutrition.