The question of whether chewing increases calories is a common point of curiosity for many. The direct answer is yes, chewing does expend a small amount of energy. However, the calories burned through the physical action of chewing are minuscule when compared to its profound indirect impact on your total calorie intake and overall metabolism. The real weight-management benefits come not from the energy you burn in your jaw muscles, but from the cascade of hormonal and neurological responses that more thorough chewing sets in motion. By slowing down your eating pace, you give your body's satiety signals the time they need to communicate with your brain, which is the key to eating less without feeling deprived.
The Science Behind Mastication and Metabolism
To understand the true relationship between chewing and calories, it's essential to look beyond the simple mechanical action. The process of mastication is a trigger for a series of physiological events that influence energy balance.
The Negligible Direct Calorie Burn
Studies have shown that chewing, such as with flavorless gum, can increase your metabolic rate by about 10–15% above your basal metabolic rate. While this sounds promising, the total energy expended is extremely small. For example, chewing gum can burn a mere 11 extra calories per hour. When you consider that chewing only happens for a fraction of the day while you're eating, the total direct calorie burn is almost entirely insignificant to your overall daily energy budget.
The Substantial Indirect Calorie Reduction
The real power of chewing lies in its indirect effect on the calories you consume. Slowing down your eating by chewing more per bite gives your body time to register fullness. This process, known as satiety, is controlled by a complex interplay of gut hormones and signals to the brain. Research has demonstrated that subjects who were instructed to chew their food more ended up consuming 12–15% fewer calories during a meal compared to those who chewed less. Over time, this daily reduction in caloric intake can lead to a significant and sustainable calorie deficit.
How Chewing Influences Your Hormones and Satiety
Increased chewing has a tangible impact on the hormones that regulate appetite. This is a critical aspect of why it can be an effective weight-management strategy.
Appetite Regulation
- Decreased Ghrelin: Thorough chewing has been shown to reduce postprandial levels of ghrelin, often called the “hunger hormone.” Less ghrelin circulating in your system means reduced feelings of hunger and a lower drive to eat more.
- Increased CCK and GLP-1: Conversely, prolonged mastication is linked to higher postprandial concentrations of hormones like cholecystokinin (CCK) and glucagon-like peptide 1 (GLP-1). These peptides signal meal termination and help you feel full, contributing to reduced energy intake.
- Enhanced Thermogenesis: Beyond hormones, chewing also contributes to diet-induced thermogenesis (DIT)—the energy your body uses to digest, absorb, and metabolize food. A 2021 study in Scientific Reports found that tasting and chewing food for longer increased postprandial heat generation, suggesting a modest but measurable boost to your metabolic rate.
The Texture Factor: Hard vs. Soft Foods
The type of food you eat also plays a role in how much chewing is required and, consequently, how it affects your calorie consumption. Harder, minimally processed foods naturally demand more mastication, forcing you to eat more slowly and potentially reducing your calorie intake.
A 2023 study in the Journal of Food Science and Technology investigated the effects of food texture and processing on daily energy intake. Participants who consumed meals with harder textures, regardless of processing level, consumed significantly less energy and had a slower eating rate compared to those eating softer meals. This suggests that incorporating more fibrous, hard-to-chew foods like raw vegetables, nuts, and whole grains into your diet could be a simple, effective tool for weight management.
Comparing Chewing Habits and Weight Outcomes
| Feature | Thorough Chewing (Mindful Eating) | Rapid Chewing (Fast Eating) |
|---|---|---|
| Effect on Satiety Hormones | Increases release of satiety hormones (CCK, GLP-1). | Decreased signal to release satiety hormones, leading to delayed fullness. |
| Hunger Hormone (Ghrelin) | Decreases levels post-meal. | Levels remain higher, perpetuating hunger sensations. |
| Eating Speed | Naturally slows down the eating pace. | Leads to a faster rate of food consumption. |
| Meal Satisfaction | Allows you to savor flavors and textures, increasing enjoyment. | Often leads to less satisfaction and less mindful consumption. |
| Risk of Overeating | Lowers the risk of overeating by allowing time for fullness signals to be received. | Increases the likelihood of overeating, as signals are missed. |
| Digestion | Prepares food more effectively for digestion, reducing bloating. | Can lead to larger chunks of food entering the stomach, hindering digestion. |
| Calorie Intake | Reduces overall calorie intake per meal. | Increases overall calorie intake per meal. |
Practical Tips for Chewing More Thoroughly
Changing a long-held habit can be challenging, but a few simple techniques can help you reap the benefits of mindful chewing:
- Set a Chewing Goal: Aim to chew each bite around 30 times, or at least until the food is no longer solid. This forces you to slow down and focus on the action.
- Use Tools as Reminders: After each bite, put your fork or spoon down. This small action will remind you to chew thoroughly before preparing for the next mouthful.
- Engage Your Senses: Pay attention to the texture, aroma, and taste of your food. Mindful eating increases enjoyment and reinforces the benefits of chewing properly.
- Choose Fibrous Foods: Incorporate more foods that require effort to chew, such as raw vegetables, whole grains, nuts, and certain lean meats. Their texture naturally slows you down.
- Minimize Distractions: Avoid eating in front of the TV, a computer, or your phone. When you focus on your meal, you are more likely to chew properly and recognize fullness cues.
Conclusion
While the answer to “does chewing increase calories?” is technically yes, the amount is so small it is negligible for weight loss. The genuine impact of chewing lies in its role as a powerful indirect tool for weight management by significantly reducing overall calorie consumption. By embracing mindful chewing, particularly with harder foods, you can enhance your body's satiety signals, regulate appetite-related hormones, and ultimately reduce your daily calorie intake. This simple, free, and effective habit is an invaluable component of a successful nutrition diet strategy, helping you to feel full sooner and eat less naturally over time.
Explore more about the benefits of eating slowly and mindfully here.
