What are the harmful effects of eating too quickly and too late?

New research indicates that these two factors may influence the risk of developing digestive problems, obesity, and type 2 diabetes.

Therefore, adjusting meal times and eating speeds can also help prevent and resolve these conditions, according to the health website WebMD .

Don't eat too quickly.

Regularly eating too quickly can also have long-term consequences.

Most people know that eating too quickly can cause indigestion, bloating, gas, and nausea. But regularly eating too quickly can also have long-term consequences.

Feeling full helps you avoid overeating and consuming too many calories. However, it takes about 20 minutes for your stomach to signal your brain that you're full. Therefore, eating too quickly means you'll feel the fullness signal later, leading you to eat more and consume more calories than intended. Research shows this leads to weight gain.

This habit can also lead to digestive problems in the long run, because overeating causes food to remain in the stomach longer, prolonging the time the stomach lining is exposed to stomach acid.

A study involving 10,893 South Koreans showed that those who ate the fastest (under 5 minutes per meal) had a 1.7 times higher risk of gastritis compared to those who ate the slowest (15 minutes or more).

Another study, also from South Korea and involving 89 people, also found that eating faster increased the risk of chronic indigestion.

At extreme levels, researchers have observed that in people who eat very quickly, the stomach expands to form a large pouch, making them prone to obesity, gastroparesis, severe nausea and vomiting, and requiring surgery to remove part of the stomach.

The speed of eating also affects metabolism and can ultimately lead to the development of diabetes.

Given these potential problems, people can slow down their eating speed to feel full before overeating.

Don't eat too late.

Eating too much at dinner increases the risk of obesity and leads to a higher body mass index.

Research indicates that eating earlier in the day to align meals with the body's circadian rhythm during metabolism can be beneficial to health.

Dr. Collin Popp, a research scientist at NYU Grossman School of Medicine (USA), said: "I often advise people to eat their main meal in the morning."

In addition, recent research suggests that eating a main meal at lunchtime also protects against obesity.

Conversely, eating a large meal at dinner increases the risk of obesity and leads to a higher body mass index.

Dr. Popp notes that focusing on breakfast or lunch can also benefit metabolic health, according to WebMD .

Metabolic health is defined as encompassing everything from blood sugar levels and waist circumference to blood pressure, cholesterol, and triglycerides.

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