How Should We Eat?

Consuming food is such a regular activity in our daily lives that most of us rarely reflect upon it. We mostly focus on the taste of the food, but do not pay attention towards how the food impacts the body post-consumption. Many people, even if interested in eating tasty dishes, often show a lack of interest in their eating habits.

Nutritionists suggest that for good health, the food-constituents should be healthy, and equally importantly, it should be eaten thoroughly. According to them, proper food consumption can help us prevent various physical and mental disorders, and this simple habit can significantly enhance our quality of life.

Many problems arise from swallowing food hastily — without chewing it properly. First, the food doesn't get digested efficiently; and second, the intestines are burdened and must compensate for the lack of chewing done by the teeth. Insufficiently chewed food puts unnecessary pressure on the digestive system. Eating in a hurry also leads to overeating, and the excess food remains and deteriorates in the intestines. This gives rise to many stomach disorders.

If food is not chewed properly, it passes from the stomach to the intestines undigested, causing bacterial overgrowth in the intestines, which can trigger bloating, indigestion, stomach pain, cramps, and other digestive problems. If this escalates, it might result in heartburn, acid reflux, and malnutrition. It may also lead to nausea, headaches, and skin problems. Over the long term, this can cause an increase in food consumption since the brain doesn't get timely signals of satiety, leading to unnecessary weight gain.

Eating just for taste also spoils the habit of our taste buds. Gradually, we become dissatisfied with simple foods and begin to prefer fried, spicy, fatty, and flavorful dishes instead. Experimenting with new tastes increases the tongue's craving for flavor. This leads to deteriorating health, and weight gain; and hurried eating is usually done in an unsettled, restless state of mind, which adversely affects mental well-being. As the scriptures say: "As the food, so is the mind."

We can sanctify our food even as we eat. In the Indian tradition there is a custom of reciting mantras and pouring a little water all around the plate with the meal before eating, and then the food is consumed prayerfully. The sentiment is that the food which we are eating is for the nourishment of the body; taste/flavor is of lesser concern. In this way, when food is offered to God, it becomes sacred, and consumed in that spirit it proves beneficial in every respect.

Nowadays people talk about 'mindful eating', which is one form of this practice wherein each morsel is placed in the mouth with full awareness, with the sense that each particle being chewed is subtly nourishing our body, mind, life force, intellect, and soul.

Benefits of Chewing Properly

There are numerous advantages to chewing food properly. First, the intestines don't get burdened since the food that has been finely broken down by the teeth can pass through the digestive tract more easily. Chewing slowly sends a clear signal to the brain about when the stomach is full.

Scientific research shows that it takes the brain about 20 minutes to register the signal that the stomach is full. In the absence of that signal, people often eat too much. By chewing slowly, the brain receives the signal in a timely manner, which naturally curbs the tendency to overeat and keeps our digestion healthy.

Some experts say that thorough chewing increases blood flow to the brain, keeping it more alert. Chewing thoroughly also brings a sense of satisfaction from the meal, preventing a person from overeating, and helps maintain body weight.

Chewing produces saliva in the mouth, which contains the digestive enzymes that break down carbohydrates (starch) into maltose, which then helps further with digestion. This also helps neutralize the effects of acidity. Thorough chewing also clears the food particles and bacteria left in the mouth, which prevents tooth decay. This way oral health is also maintained.

Practical Guidelines for Healthy Eating

In this way, chewing thoroughly ensures proper nourishment of the body. Some exemplary rules related to this are:

Chew slowly and give each bite/mouthful sufficient time. On average, chew each mouthful about 30 times. The exact number depends on the food, but overall the food should be well dissolved in saliva.
Take small bites and do not stuff the mouth entirely.
Mealtime is usually an occasion for family and social interaction, but it's best to keep conversation to a minimum while eating.
Avoid drinking water with meals. If needed, drink it half an hour prior to or after eating.
Do not eat while engrossed watching TV or using a mobile phone, as these habits can also lead to overeating. Eat regularly and at fixed timings.
Drink enough water throughout the day to maintain good metabolism and reduce unnecessary cravings. Include fruits and vegetables with high water content in meals.

In summary, eating slowly and mindfully improves our digestive health. It helps prevent stomach-related problems and keeps the brain healthier and more alert. With a healthy, fit body and mind, a person is better prepared to face the day-to-day challenges and can fully enjoy life.

"Education leads to enlightenment. Enlightenment opens the way to empathy. Empathy foreshadows reform." — Derrick A. Bell

Tags: #mindful-eating #nutrition #digestion #food-habits #chewing #gut-health #health #ayurveda #sattvic-food #overeating #metabolism #saliva #oral-health #weight-management #mental-well-being #food-as-medicine #Indian-tradition #mantras-before-eating