Eating too quickly can lead to negative consequences for individuals.
Written by Susan Parker | Updated on May 28, 2025
Reviewed by Susan Parker
11 sources cited
If you were asked how quickly you eat – slow, normal, or fast – what would your answer be?
A study conducted in Japan with over a thousand healthy volunteers revealed an important connection between eating speed and future health outcomes.
To avoid a serious health condition that currently affects one in three Americans, it is worth paying attention to the findings of this study.
Overview
In 2008, 1,083 Japanese individuals, with an average age of 51, participated in this study. Along with noting their eating speed, researchers collected data on their lifestyle, diet, physical activity, and medical history.
Five years later, the participants underwent a follow-up examination. During this period, 84 individuals were diagnosed with metabolic syndrome, a condition that precedes diabetes and other illnesses.
A person is considered to have metabolic syndrome if they exhibit at least three out of five risk factors for heart disease and diabetes. These factors include high fasting blood sugar, high blood pressure, abdominal obesity, low HDL cholesterol, and high triglycerides.
Dr. Takayuki Yamaji, a cardiologist from Hiroshima University, presented the study results at a meeting of the American Heart Association in Anaheim, California.
Dramatic Impact of Eating Speeds
After adjusting for various factors that could influence the results, the study found that fast eaters were 5½ times more likely to receive a new diagnosis of metabolic syndrome compared to slow eaters. The incidence rates were 11.6% for fast eaters, 6.5% for normal eaters, and 2.3% for slow eaters.
Fast eating was significantly associated with weight gain, elevated triglycerides, and low levels of HDL cholesterol among the components of metabolic syndrome.
Dr. Yamaji emphasized the importance of eating slowly as a lifestyle change to help prevent metabolic syndrome.
He explained, “It takes about 20 minutes for signals from your stomach, indicating fullness, to reach your brain. When individuals eat quickly, they are less likely to feel full and more prone to overeating. Chewing food thoroughly and taking more time during meals can lead to a greater feeling of fullness.”
Dr. Yamaji believes that the study's findings are relevant not only to the Japanese participants but also to Americans.
Previous Study Confirms Results
This study is not the first to establish a link between eating speed and metabolic syndrome. In a similar trial conducted in 2015 with nearly 9,000 Japanese residents aged 40 to 75, 647 individuals were diagnosed with metabolic syndrome during a three-year follow-up.
Although the results were less pronounced, fast eaters were still 30% more likely to develop metabolic syndrome compared to slow eaters, with an incidence rate of 3.1% versus 2.3%. Fast eating was associated with increased waist circumference and low HDL cholesterol.
The researchers recommended eating slowly as a crucial lifestyle factor in preventing metabolic syndrome.
Dr. Yamaji's Advice for Christmas
Eating slowly involves thorough chewing, aiding in food breakdown and digestion, reducing the risk of digestive problems like gas and bloating, and potentially enhancing nutrient absorption.
Increased chewing can also elevate heart rate and improve oxygen flow to the brain, with some researchers suggesting benefits for memory and delaying Alzheimer's onset. Therefore, eating slowly is beneficial beyond cardiovascular health.
During a traditional Christmas dinner, which often includes a substantial amount of food, Dr. Yamaji advises caution: “Holiday meals tend to be calorie-rich. It's advisable to eat slowly and monitor portion sizes.”
While it may sound simple, practicing restraint when faced with a tempting, large meal can be challenging!
