Dr Amir Khan admitted he was guilty of it too – and said it could be more harmful to your health than you realise
How you eat could make a big difference to your health(Image: Getty)
Dr Amir Khan warns countless people are consuming their lunch ‘all wrong’ – himself included. The well-known doctor, who works as a practising NHS GP, confessed he was prone to a hasty ‘scoff’ typically ‘between morning and afternoon surgery and home visits’.
But he stressed that this was far from beneficial for your wellbeing for several reasons, including bloating, indigestion, feeling excessively full, and potentially acid reflux.
He explained: “Right, team, I have been eating my lunch all wrong. I just scoff it down as quickly as I can, usually in between morning and afternoon surgery and home visits. But actually, that is not good for me because the speed at which you eat your food matters more than we think. Because digestion doesn’t start in your stomach, it starts the moment food hits your mouth.
“So when you eat slowly, you’re doing something really important: you’re chewing properly. And that’s not just about breaking food into smaller pieces, you’re mixing it with your saliva as well. And saliva contains enzymes like amylase, which start breaking down carbohydrates right in your mouth. So before your food has even reached your stomach, digestion has begun.
“But when you eat quickly, like I can, you bypass all of that. Larger chunks of food hit your stomach, which means your body has to work harder to break it down, and that can lead to bloating, indigestion, feeling overly full, and even acid reflux.
“But it’s not just about the stomach. Eating quickly also overrides your body’s natural satiety signals-that’s keeping you full. It takes about 20 minutes for your brain to register that you’re full, so if you eat too fast, you can easily overeat before your body has had time to catch up. And over time, that can affect your weight, your blood sugar control, and even metabolic health.”
READ MORE: Dr Meghan Rossi explains ‘common issue’ which stops people eating enough fibreREAD MORE: Dad wants ‘Temu Range Rover’ recalled having broken down after just two weeks
How should I eat?
Dr Sai Krishna Gudi, from the University of Manitoba, Canada has conducted studies into the health consequences of rapid eating, explaining: “Somewhere between 10 and 20 minutes is usually considered the ideal time to be spent while eating. Generally, less than or equal to 10 minutes is considered fast eating and more than or equal to 20 minutes is considered slow eating.”
Dr Gudi analysed real-world evidence from across the globe up to 2020, concentrating solely on “high-quality studies” and stated ‘a possible relationship between eating fast and the risk of developing type 2 diabetes was noted’.
This is apparently because those who eat rapidly are more prone to overeating since it requires roughly 20 minutes for our brains to signal we’re satisfied. Consuming too much could elevate your glucose levels.
Gudi also highlighted research demonstrating that rapid eaters are more likely to ‘trigger specific cytokines… which eventually increases insulin resistance.’
Dr Khan continued: “So what’s the best way to eat? Well, I need to tell myself this: slow it down. Aim to take smaller bites, chew each mouthful properly-around 15 to 20 chews-put your fork down between bites, and try and make meals last 15 to 20 minutes. It’s not about being perfect, it’s about giving your body time to do what it’s designed to do. Because digestion isn’t about just what happens in your gut, it starts the moment you start eating-and I need to remember that. I’m going to slow down my lunches a little bit now.”
