Slow your digestion to slow aging

Christopher Thomas

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. Nutrition, Recent Articles — By Christopher Thomas on January 17, 2012

Fast food means a fast track to weight gain

Slow works for aging. It also works for digestion and metabolism. Fast food generally means fast calories and a fast track to energy excess and weight gain. Fast foods are over-processed, overcooked and poor in nutrients and fiber. One way to a slow diet is to avoid fast food.

Better meals are low GI

But there is more we can do. When we eat any food, it must be digested and absorbed. If this can be slowed, it takes a load off our system and reduces the chances of burnout with age, e.g. diabetes. One way to slow is to spread our meals out, allowing our body to deal with the calories in its own time. Although this works for most people, if some people suddenly start eating multiple courses (particularly if they are also high in calories), they can quickly start to put on weight. An alternative approach for these people is to eat foods that deliver their nutrients at a slow pace.

This can be better appreciated by considering how quickly a food causes a rise in our blood sugar or Glycemic index (GI). Low-GI foods (< 55) are slow foods. They deliver their sugar load more slowly, so our sugar levels remain steadier. These foods are less likely to contribute to production of fat.

High GI foods (> 70) are fast foods that break down their sugars quickly during digestion. Refined sugars need very little digestion, resulting in a rapid rise in our blood sugar level, and the foods that contain them (soft drink, icing, etc) have a high-GI. The GI of our diet is strongly associated with our risk of heart disease, diabetes and obesity, so reducing our load by switching to low-GI foods is a simple way to reduce these risks. Low-GI foods also make us feel full and keep us satisfied and sustained for longer. Many foods now carry the GI symbol. An improved version of the glycemic index incorporates both the GI level and the sugar quantity or Glycemic load (GL). The GL of our meal or daily diet correlates with the effort required to keep our metabolism in check, so if we keep our GL low, we also keep the work of our metabolism at manageable levels and better preserve it for the long-term.

Slow down meals through including more fiber

Another simple way to slow digestion and absorption is to include more fiber in our diet. Fiber transforms the contents of our intestines into a gel that releases its nutrients gradually and completely. Most diets contain too little fiber because we don’t eat enough fruit and vegetables and the cereals and grains we consume are often heavily refined. Just by replacing refined products with wholegrain equivalents, without even changing our diet, we can more than double our intake of total and soluble fiber. By mixing wholegrain products with our meal (e.g. bran with cornflakes), we can feel full sooner (thereby eating less corn flakes) and reduce our GI to more manageable levels.

Making the most of every mouthful

We have to eat. So when we are eating, why not make the most of a great opportunity? Many foods contain what are known as ‘empty calories’. These are calories that give us energy, but few other nutrients. Soft drinks, sweets and snacks rich in processed fats and carbohydrate (i.e. high-energy foods) are classic examples.

On the other hand, some foods are ‘nutrient-dense’ and deliver a complete nutritional package. If we want to stick to our plan of limiting calorie intake while maintaining a balanced diet, we need to reconnect nutrients with calories and substitute empty-calorie foods with nutrient-dense foods.

Fruit and vegetables, whole grains, nuts and seeds all provide substantial amounts of nutrients (known as phytonutrients) and generally fewer calories. But it is not just plants that have nutrients. Lean meat is more nutrient dense than mince. Low-fat yoghurt is more nutrient-dense than full-cream milk. These foods give us more return for every calorie, so are worth the investment. When we choose foods based on nutrient-density, we will find it’s much easier to achieve a better diet.

Actions to slow your mealtime down

Plan your meals in advance so that they aren’t last minute
Turn off the TV
Take the time to cook and savor a meal
Take 10 minutes out before you eat to relax and prepare your body for receiving nourishment – practice breathing, do a mini meditation or just involve yourself in the cooking process
Sit down at the table and eat with your family
Remember to chew and taste your food (and complement the chef)

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