The populations who live around the Mediterranean sea are considered healthier than typical ‘Westernised’ counterparts. Part of this health likely stems from adherence to their traditional diets which include a number of foods that have been shown to be beneficial to the health. Generally the Mediterranean diet is unrefined, unprocessed and contains high levels of antioxidants, vitamins, minerals and other essential nutrients. However, while the food component of the diet is important, less attention is paid to the way the food is consumed. Modern life and Western food is typified by convenience and speed, and as a result the time taken to prepare and enjoy food has been curtailed significantly. Traditional populations tend to consume food in a social setting, often eating without distraction other than conversation with other members of their family or group. In contrast, westernised life is often characterised by distraction, with food being consumed quickly alongside, or fitted between, other activities.
Interestingly, the speed with which food is consumed is associated with obesity. Observational studies have shown that the obese eat more quickly than their lean counterparts. Many studies have compared the eating rate between lean and obese subjects and concluded that overweight and obese subjects eat more quickly, and as a result consume more energy during the eating period. For example, a meta analysis1 was performed on previous studies that investigated this issue. Of the 22 studies that were reviewed and analysed, the data showed conclusively that a slower eating rate was associated with a lower energy intake when compared directly to a faster eating rate. In addition, the eating rate did not alter parameters of hunger for up to 3.5 hours following the meal, suggesting that the higher energy intake caused by eating more quickly did not stimulate satiety to a greater degree, despite a larger energy intake. Slowing the rate of eating should therefore decrease energy intake with no negative impact on appetite.
One of the problems associated with processed salt and sugar laden foods is that they are easy to consume. The speed at which such foods are consumed is relates to two main features of them. Firstly, such foods are manufactured with a particular taste that is highly palatable to humans, and this increases the desire to eat the foods quickly. Secondly, these types of foods are devoid of fibre and this increases the rate that the foods can be physically eaten. High fibre foods tend to be eaten more slowly and as a result less energy is consumed. A classic example of this is a comparison of fruit and fruit juice. Both fruit and its juice contain the same sugars, yet one is devoid and the other replete with fibre. It is far easier and in many cases more desirable to consume a glass of sweet fruit juice than it is to consume a similar weight of whole fruit. The energy from 5 or 6 apples can be consumed in a few seconds when it is in the form of fruit juice, but consuming whole apples would take some considerable time and effort.
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