How Changes In Eating Effect Your Health

 When a person first starts eating whole grains, they will be amazed at how full they are on smaller amounts compared to bigger amounts of processed refined grains. There is a scientific explanation for this. The mechanisms in the body that regulate appetite are blood-sugar levels, a satiety system in the brain (also called “appestat”), and the state of fullness in the stomach.

Studies have shown that chewing and swallowing, and taking a long time to eat, are factors in setting the satiety system in the brain to make a person feel full and make that satiety last for a longer period of time. The reasons why this is so aren’t completely clear. Studies have shown that the activities of chewing and swallowing in themselves increase electrical activity in the part of the brain connected with satiety. It appears to take about 5 minutes after food first enters the mouth for any feeling of satiety to begin to register, and around 20 minutes before all mechanisms coordinate to communicate that the stomach is full, no matter how much food is eaten.

Eating very quickly means large quantities of calories can be gulped down before the body even gets a chance to turn its satiety signals on. Even though we may not all be fast eaters, we can all recall having at least once hungrily and quickly gulped down a meal in 10 to 15 minutes, only to suddenly feel uncomfortably stuffed five to 10 minutes later (as the body’s satiety mechanisms caught up with us).

Chewing well and eating slowly gives the body satiety system a chance to begin sending out signals before consuming too much food.

Eating foods in high dietary fiber focuses us to chew well to break down cell walls, thus automatically slowing down eating time.

How dietary fiber makes the stomach feel full, thus cutting down on calorie intake, is more obvious. The stomach feels full because it is! Dietary fiber is bulk, so it takes up a lot of room and stays in the stomach longer than processed foods do. The cell walls of fiber contain no calories.

Filling up on food high in dietary fiber naturally limits calorie intake and actually removes calories from the system at the other end. Fiber keeps a lot of fat and cholesterol from being digested and absorbs cholesterol and fat (as well as chemical toxins) from the bloodstream and removes them from the body. Cholesterol output in stool on a diet high in dietary fiber can be three times greater than on a diet low in dietary fiber.

This helps to keep the body slim while performing some life-saving work at the same time. Dietary fiber has been scientifically proven to prevent and reverse the major killers like heart disease, cancer of the colon, and diabetes.

Lack of dietary fiber has even been linked to diverticular disease, varicose veins, constipation, and hemorrhoids, ulcers, and appendicitis. Unfortunately, the process of refining strips essential fiber from whole grains along with the extremely nutritious germ.

People have gotten used to the appearance of food made with refined grains and actually prefer it whole grain – changes are always met with objections. . And the economics of it – that’s processed food is actually cheaper (ounce per ounce) than natural food – it is a first choice for people who are on a tight budget. However, cutting everything refined off of your grocery list will eliminate ¾ of the supermarket shelves. You will actually buy less, eat less, feel more satisfied, have more energy, and spend less money. This all adds up to a better sense of well-being and is the reason why it is often referred to a lifestyle change rather than a diet.


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