The Science of Mastication and Metabolism
The human body is a constant calorie-burning machine, even at rest. This baseline is known as the basal metabolic rate (BMR). Any activity beyond this, from walking to thinking, increases the rate at which you burn energy. Chewing, or mastication, is no exception. It is a muscular activity that expends energy, however, the amount is surprisingly small on its own. For instance, research published in The New England Journal of Medicine found that chewing gum increased energy expenditure by a modest 11 calories per hour.
More recent and sophisticated research has confirmed that the metabolic cost of chewing, while small, is measurable. A 2022 study published in Science Advances measured the metabolic rate of participants chewing a tasteless, odorless gum. The study found that chewing increased metabolic rate by 10-15% over resting levels, and the effect was greater with stiffer gum that required more effort. The study's authors highlighted that while this is a small fraction of a modern person's daily energy budget, for our early human ancestors who chewed harder foods for longer periods, the energetic cost was much more significant. This suggests our smaller, more efficient jaws are an evolutionary adaptation linked to food processing technologies like cooking.
Chewing's Indirect Impact on Calorie Consumption
The act of chewing has a far greater impact on weight management through indirect means rather than direct calorie burn. This is primarily linked to how chewing influences satiety—the feeling of fullness and satisfaction after a meal.
- Satiety Signals: It takes approximately 20 minutes for satiety hormones in the gut to signal to the brain that you've had enough to eat. Rushing through a meal by not chewing properly can lead to overeating before the brain receives the message.
- Mindful Eating: Slower, deliberate chewing fosters mindful eating, encouraging you to savor the flavors, textures, and aromas of your food. This focus helps you tune into your body's hunger and fullness cues more effectively, which can prevent mindless snacking or overconsumption.
- Reduced Overall Intake: By promoting earlier satiety, thorough chewing has been shown to reduce the overall amount of food and calories consumed at a meal. One study found that increasing the number of chews per bite from 15 to 40 decreased caloric intake by nearly 15%.
The Importance of Chewing for Digestion
Beyond its effect on calorie burn and appetite, proper chewing is the critical first step in the digestive process. Thorough mastication has a cascade of benefits for gut health and nutrient absorption.
- Breaks Down Food: Chewing breaks food into smaller particles, increasing the surface area for digestive enzymes to act upon. This makes it easier for the stomach and intestines to process the food efficiently.
- Stimulates Saliva Production: Saliva contains enzymes like amylase and lipase that begin breaking down carbohydrates and fats in the mouth. Chewing stimulates saliva flow, giving these enzymes time to work effectively.
- Enhances Nutrient Absorption: Smaller, well-mixed food particles allow for better and faster absorption of nutrients, vitamins, and minerals in the small intestine.
- Prevents Digestive Discomfort: Inadequate chewing can lead to poorly digested food reaching the gut, where it ferments. This can result in bloating, gas, indigestion, and constipation.
Chewing vs. Other Low-Intensity Activities
To put the calorie burn from chewing into perspective, it's helpful to compare it with other minor, everyday activities. While chewing is a form of non-exercise activity thermogenesis (NEAT), its contribution to your total daily energy expenditure is relatively small compared to other habits.
| Activity | Approximate Calories Burned per Hour | Notes |
|---|---|---|
| Chewing Gum | ~11-15 calories | The calorie burn is higher with stiffer gum. |
| Standing | ~10-15% above resting | Standing burns more than sitting, making it a simple boost. |
| Fidgeting | ~300 extra calories per day | Frequent movement like tapping feet or wiggling can add up. |
| Slow Walking | ~100% above resting | A brisk walk is far more effective for calorie burn. |
Conclusion
So, do you burn more calories when chewing? The answer is yes, but the amount is insignificant for meaningful weight loss on its own. The primary benefit of chewing more thoroughly comes from its powerful effect on appetite control and digestion. By slowing down and practicing mindful mastication, you can help your body recognize when it is full, ultimately leading to a reduction in total calorie intake and improved digestive health. While you won't chew your way to a slimmer figure, you can use the art of chewing to support a healthier, more mindful approach to eating.
Additional Chewing Resources
- The cost of chewing: The energetics and evolutionary significance of mastication: This scientific study published in Science Advances quantifies the metabolic cost of human mastication and its evolutionary implications.
