The impact of meal type on eating speed has been a topic of interest for scientists at Fujita Health University. Their recent study found that the type of food consumed has a more significant effect on eating speed than the sequence in which food is eaten. Meals served in individual portions and eaten with utensils led to longer meal durations, more chews, and faster chewing tempo compared to fast food options, regardless of whether vegetables were consumed first or last.
Rapid eating behavior has been associated with higher food intake and is often observed in individuals who consume ultra-processed meals, such as fast food. These types of meals, rich in fat and sugar, can activate the brain’s reward circuitry, leading to faster consumption and potential dependency. Slow eating is recommended as a strategy to reduce energy intake, but concrete methods to achieve it have been lacking.
Previous research has explored interventions to extend meal duration, including musical cues and changes in bite size. The sequence in which food is consumed, such as eating vegetables before carbohydrates, has shown benefits for glycemic control. However, its impact on meal duration and chewing patterns was unclear.
In their study published in Nutrients, researchers conducted a trial with forty-one adult participants to evaluate how meal type and meal sequence influenced eating behaviors. Participants were served three different meals over a 12-week period, including pizza, a hamburger steak bento with broccoli and rice, and the same bento meal with varying vegetable consumption sequences.
The study found that bento meals led to significantly longer eating durations compared to pizza, regardless of the sequence in which vegetables were consumed. Bento meals also resulted in higher numbers of chews and faster chewing tempos. Meal duration was not significantly associated with BMI, but age and male sex were negatively correlated with eating speed.
The researchers suggest that selecting meal types that require utensils and are served in individual components can effectively prolong eating time. This finding has implications for dietary counseling and obesity prevention, indicating that meal composition and eating tools have a more significant impact on behavior than meal sequence.
Practical applications of this research may include recommending bento-style meals over fast food to support interventions aimed at slowing eating. This approach could contribute to efforts to address overconsumption and improve metabolic health without solely relying on willpower or sequencing advice.
Overall, the study highlights the importance of considering meal type in influencing eating behaviors and provides valuable insights for promoting healthier eating habits.
