While many prediabetics and diabetics have a long list of lifestyle changes to make (otherwise they wouldn’t be where they are at…), they all need to start somewhere.  Many of these changes can be very simple and basic.

Avoiding BPA in plastic water bottles and switching to unsweetened tea.  Avoiding ALL artificial sweeteners.  Starting a combination of resistance and aerobic exercise (as little as 5 mins per day!).  But how about chewing more?

This is not the first time that we’ve seen a study with some very powerful effects from merely chewing more.  A study maybe a year ago called “Mastication of Almonds” showed strong effects on the hormone release of GLP-1.  This is the pathway effected by some of the more powerful diabetic drugs on the market now like Januvia and Byetta.

In this study, the increase in chews from 15 to 40 had massive effects.  12% lower caloric intake.  Better ghrelin, GLP-1 and CCK (a hormone related to gallbladder function) release.  Interestingly, the obese subjects in this study took the same size bites as the lean subjects, but they had a higher ingestion rate and chewed less times.

With at least two studies confirming the benefits of slowing down and chewing less, and given the relative safety (can’t really think of any downsides, other than looking like a cow chewing your cud…), it is something that everyone should implement starting RIGHT NOW.  If you’re not eating a meal as you read this, then start at the next meal.

Slow down, enjoy your food and reap the health benefits.

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James Bogash

For more than a decade, Dr. Bogash has stayed current with the medical literature as it relates to physiology, disease prevention and disease management. He uses his knowledge to educate patients, the community and cyberspace on the best way to avoid and / or manage chronic diseases using lifestyle and targeted supplementation.