How Chewing (Gum/Food) Affects Your Energy Expenditure: Gum + Slow Eating Triple 3h Diet Induced Thermogenesis
|If chewing gums can help triple the diet-induced thermogenesis. Does this mean that your doctor will soon prescribe chewing gums instead of diet and exercise or even weight loss surgery?|
As Hamada et al. show in two recent studies in Obesity, eating slowly will also ramp up the postprandial energy expenditure and fat oxidation aka the "diet-induced thermogenesis" (DIT) of healthy, normal-weight men and women without one of the pertinent eating disorders.
From their previous research, the authors knew that "increasing DIT by slowing the eating speed can be difficult for individuals to accomplish, since the natural eating speed is acquired over a long period of time" (Hamada. 2016). In the latest follow up, the scientists sought to investigate, whether the postprandial gum chewing increases DIT via an increase in the splanchnic circulation in eleven healthy, normal-weight subjects [7 males and 4 females; age, 24 ± 1 years (mean ± SD); height, 164 ± 10 cm; weight, 56 ± 6 kg; and body fat, 18 ± 8%].
|Figure 1: Diagram for outline of study protocol. VAS, measurement of visual analog scale (Hamada. 2016).|
After the previously described baseline data measurements, the subjects chewed the 621-kcal test meal for as long as possible and as many times as possible in the slow-eating trials, while they consumed the same meal as rapidly as possible in the rapid-eating trials (details from Hamada. 2016):
"The subjects arrived at the laboratory at 9:00 a.m. after having abstained from eating, consuming caffeinated or alcoholic beverages, and intense exercise since dinner on the previous night (i.e., they had fasted for more than 10 h). Each subject was seated on a chair in a semisupine position in a quiet room in which the temperature and humidity were controlled to within 25.0 +/- 0.48C and 50 +/- 4%, respectively. After allowing the subjects to adjust to the experimental setup for 20 min, baseline data of gas-exchange variables and the splanchnic circulation were recorded while resting for 20 min. The subjects completed a visual analog scale (VAS) questionnaire to assess their hunger before the test meal.
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- In the gum-chewing trials, they started chewing 1.5 g (3 kcal) of sugarless gum with a lime-mint flavor (Lotte, Japan) immediately after the meal and chewed this gum at a natural pace for 15 min.
- In the non-gum-chewing control trials, they consumed 3 kcal of sugar with the meal instead of chewing the gum.
- In each rapid-eating and slow-eating trial, they were instructed to eat the meal at a similar speed in the non-gum-chewing and gum-chewing trials. Gasexchange variables and the splanchnic circulation were recorded until 180 min after the meal (note: I am not going to discuss this data in detail, but if the scientists are right the increase in the amount of blood that's circulating in the organs of the splachnic bed, is more than a correlate of the increase in energy expenditure).
|The test meal (photos are not from the study, but show the products that are listed in the methods section) had a macro composition of 13% protein, 28% fat, and 59% carbohydrate and was spaghetti carbonara with orange juice and a regular yogurt.|
"The chewing duration of the meal was assessed as the duration from the first bite to swallowing after the last bite of the meal. The number of chews was counted using a hand tally counter while watching the videotape recording. The obtained numbers were double-checked using the EMG recordings. The chewing duration and the number of chews were measured twice. There was a small difference (less than 2.8%) between the measurements, and so they were averaged. The total chewing duration and the total number of chews were defined as the summed data obtained during the periods of meal and gum chewing" (Hamada. 2016).The accurate measurement of the eating speed and chewing frequency, along with the rigid control of hunger, when the subjects arrived at the lab (pre-hunger values did not differ), and the sophisticated analysis of the gas-exchange variables and DIT, are certainly strengths of the study at hand - a study, the results of which confirmed the researchers expectations: the diet induced thermogenesis (DIT) was significantly greater in the gum-chewing trials than in the non-gum-chewing trials for both rapid-eating and slow-eating trials.
- Andrade, Ana M., Geoffrey W. Greene, and Kathleen J. Melanson. "Eating slowly led to decreases in energy intake within meals in healthy women." Journal of the American Dietetic Association 108.7 (2008): 1186-1191.
- Hamada, Yuka, Hideaki Kashima, and Naoyuki Hayashi. "The number of chews and meal duration affect diet‐induced thermogenesis and splanchnic circulation." Obesity 22.5 (2014): E62-E69.
- Hamada, Yuka, Akane Miyaji, and Naoyuki Hayashi. "Effect of postprandial gum chewing on diet‐induced thermogenesis." Obesity (2016).
- Johnston, Carol S., Carol S. Day, and Pamela D. Swan. "Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women." Journal of the American College of Nutrition 21.1 (2002): 55-61.
- Smit, Hendrik Jan, et al. "Does prolonged chewing reduce food intake? Fletcherism revisited." Appetite 57.1 (2011): 295-298.