Managing dietary habits is essential for blood sugar control. Research has shown that, in addition to the types and amounts of foods consumed, the 'speed' of eating is also important.

Today's Diabetes Letter: a two-line summary.

1. The faster the eating speed, the quicker the blood sugar rises.

2. Take your time and enjoy your meal leisurely.

Faster eating speed increases the risk of diabetes

Several studies have shown that eating quickly and hurriedly increases the risk of diabetes. The Journal of the American Heart Association published research results from the Miyoshi Central Hospital research team in Japan. The study involved 1,083 adults with an average age of 51.2 years, examining the relationship between eating speed and the development of diabetes. First, participants completed questionnaires about their eating habits and physical activity. Then, the research team divided the participants into groups based on their eating speed: slow, normal, and fast, and followed them for five years. As a result, the incidence rates of diabetes in the slow eating group, the normal speed group, and the fast eating group were 2.3%, 6.5%, and 11.6%, respectively.

A research team from Fukuoka University in Japan analyzed the eating speed of 4,835 adults without diabetes and found that the group with faster eating speed had a 2.1 times higher incidence of diabetes compared to the slower eating group.

Cause a blood sugar spike

How does the speed of eating affect blood sugar levels? Eating quickly leads to faster nutrient absorption, which causes blood sugar to rise rapidly. This is called a 'blood sugar spike.' When blood sugar drops sharply afterward, you feel hungry, increasing the risk of obesity. The hormones that induce satiety only send signals to the brain about 20 minutes after starting a meal. If you finish eating before feeling full, you may look for other foods after finishing your meal. Eating quickly can lead to obesity, which in turn can cause diabetes.

Even for people who already have diabetes, meal speed is important. Professor Yang Yeo-ri of the Department of Endocrinology at Seoul St. Mary's Hospital said, "Unlike healthy individuals, diabetes patients have reduced insulin secretion ability," and "Frequent blood sugar spikes caused by rapid eating increase the risk of diabetes complications." Eating rice quickly raises post-meal blood sugar levels, which in turn increases the average daily blood sugar, and this heightened blood sugar variability contributes to higher HbA1c levels.

You should eat in moderation and evenly.

Of course, eat slowly by thoroughly chewing your food for 20 to 30 minutes. Professor Myung Seung-kwon of the Department of Family Medicine at the National Cancer Center said, "Chewing food for a long time extends the meal duration and helps you feel full better," and "Make an effort to chew each bite more than 30 times and eat as slowly as possible."

It is also a good idea to eat foods that gradually raise blood sugar at the beginning of a meal. Professor Yang Yeo-ri said, "Koreans tend to eat rice first during meals," and "this causes carbohydrates to enter the digestive system first, leading to a rapid increase in blood sugar." For the sake of blood sugar control, it is better to eat in the order of protein (fat) → dietary fiber → carbohydrates. The habit of mixing rice into water or soup should also be abandoned.

Here are the dietary guidelines for blood sugar health! 1) Carbohydrates, proteins, and fats should be composed in a 4:3:3 ratio. 2) Use a small rice bowl to control portion sizes. 3) Chew food at least 30 times and eat slowly. 4) Take a walk for 20 to 30 minutes one hour after meals.

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Even if you don't have diabetes... it is important to eat rice slowly and chew thoroughly.

It's good for digestion too.

I also take my time at home... but I eat quickly at work.

Using a small rice bowl to first control carbohydrate intake is also a helpful tip.