How long should a meal last?

Answer:

The duration of a meal often varies based on individual habits and circumstances. Eating too rapidly typically leads to insufficient chewing, which can overburden the stomach. This may cause bloating, abdominal pain, indigestion, and potentially more severe digestive issues.

Additionally, rapid eating can prevent the brain from timely recognizing satiety signals from the stomach, which might result in overeating. This can accelerate calorie intake, potentially leading to weight gain and obesity.

A dessert and drink table setting. Illustration photo by Pexels

Research indicates that fast eating is linked to metabolic syndrome, characterized by high blood pressure, elevated blood sugar, abnormal cholesterol levels, and excess abdominal fat. Such habits can also impact heart rate and blood pressure, heightening cardiovascular disease risks.

Moreover, quick eating may cause one to ignore the size of the food bites, increasing the chances of choking. This pace can also diminish the enjoyment and flavor of the meal.

Conversely, eating too slowly might decrease the meal’s enjoyment as the food could cool down or change texture, and it might also inconvenience dining companions who may need to wait.

It is advised for a meal to span 20-30 minutes, ensuring each bite is chewed thoroughly, ideally 20-30 times. Placing chopsticks or a spoon down after each bite can serve as a reminder to slow down. Maintaining focus on the meal and avoiding distractions like television or smartphones can enhance digestion, promote better health, and help manage weight.

Dr. Nguyen Thi Lam

Former deputy director of the National Institute of Nutrition