28 Feb Could Chewing Your Food Properly Help You Lose Weight and Reverse Type 2 Diabetes?

Many of us have heard “chew your food properly” since childhood, but with busy lifestyles, fast meals, and eating on the go, we rarely pay attention to this advice. Could something as simple as chewing your food thoroughly help you lose weight and support efforts to reverse type 2 diabetes? The answer is yes, and science explains why.

Chewing is not only about breaking food into smaller pieces. It also mixes food with saliva, which contains digestive enzymes. Skipping this step can lead to larger food boluses reaching the stomach, making digestion harder and potentially causing discomfort or bloating over time.

How Does Chewing Affect the Rate of Eating?

Research consistently shows that eating quickly is associated with weight gain. People who eat faster tend to consume more calories, which increases the risk of Type 2 Diabetes. Conversely, eating more slowly — achieved through thorough chewing — can naturally reduce calorie intake.

For example, one study measured the effect of chew rates on participants eating pizza. Those who chewed 1.5 times longer than normal reduced food intake by 9.5%, while participants who doubled their normal chew rate reduced intake by 14.8%.

How Does Chewing Improve Hormonal Feedback and Satiety?

Chewing more thoroughly gives your body time to signal fullness to your brain. Stretch receptors in the stomach detect food volume, while gut hormones signal satiety. These hormonal signals can take up to 20 minutes to kick in, meaning slow eaters are less likely to overeat before feeling full.

One study had volunteers eat ice cream either over 5 minutes or 30 minutes. Those who ate slowly reported greater fullness, had higher satiety hormone levels, and consumed 25% fewer calories from snacks three hours later.

What Are Some Practical Tips to Chew More Slowly?

• Notice how long you usually chew — count chews or time in seconds, then aim for 20–30 chews per mouthful.
• Put your knife and fork down after each bite.
• Allocate at least 30 minutes for meals and sit at a table rather than eating on the go.
• Avoid extreme hunger, which can lead to rapid eating.
• Choose foods that require more chewing, such as meat, vegetables, and whole grains.

What Are the Other Benefits of Chewing Food Properly?

• Improved digestive health — less bloating and fewer abdominal cramps.
• Better nutrient absorption from properly chewed food.
• Increased enjoyment and mindfulness during meals.
• Reduced stress and more social engagement during meals.
• Supports mindful eating by engaging all five senses: taste, smell, texture, sight, and sound.

How Does This Relate to Reversing Type 2 Diabetes?

Eating more slowly, chewing thoroughly, and becoming mindful of meal times can help control portion sizes, stabilize blood sugar, and reduce cravings — all key factors in preventing and potentially reversing Type 2 Diabetes. Combining these habits with a balanced diet, regular activity, and stress management creates a foundation for metabolic health.

For a structured approach to reversing Type 2 Diabetes naturally, watch Dr Nerys’s free three-part Health Breakthrough video series and download the Blood Sugar Guide.

Conclusion: What Should You Do Next?

Simple habits like chewing your food properly may seem small, but they can have a significant impact on your weight, digestion, and blood sugar management. By eating mindfully and combining this with proven lifestyle strategies, you can take steps toward preventing or reversing Type 2 Diabetes.

Start practicing slower eating today, pay attention to your satiety signals, and integrate mindful eating into your daily routine. Your body and brain will thank you!