Do you ever finish a meal and wonder whether you've really tasted it? Eating has often become an accessory activity, shoehorned into the margins of a hectic life. You eat on the run at breakfast, over coffee during meetings, or multitask over dinner with your screens. Most of us have lost our sense of pace while eating.

Fast eating does not just deprive you of the enjoyment of your food; it could also disrupt very important processes within your body and lead to some physical discomforts, digestive problems, and health issues in the long run. Taking more time and enjoying food can be such a luxury; it is however worth the try since it greatly affects your health. Understanding why it is so wrong to consume too fast-and how to deal with this can give you a good chance at re-gaining control over the habits of consuming food and create a healthier eating habit.

Let's take a closer look at what happens when you eat too fast and discuss strategies for adopting a more mindful approach to eating.

Why is Eating Too Fast A Problem?

1. Digestive Distress

When you eat too fast, your digestive system can't keep up. Chewing is the first step in the digestion process, breaking food into smaller pieces and mixing it with saliva to help it absorb. If this step is rushed, then your stomach has to work much harder to break down inadequately chewed food.

The outcome? Discomfort. Among those who regularly gobble their food, the most common symptoms are gas, bloating, nausea, and acid reflux. Indigestion caused by speed-eating can be felt as a heavy, burning sensation, which makes you uncomfortably full and regretful of the hasty meal, the U.S. National Library of Medicine reports.

2. Overeating and Weight Gain

One of the most serious problems with overeating is that it disrupts your body's hunger and fullness signals. It takes approximately 20 minutes for your stomach to communicate to your brain and signal that you are full. When you rush through eating, you consume more food before the message is received, which usually results in overeating.

Research supports this: a review published in the International Journal of Obesity found a strong association between fast eating and higher BMI. People who eat quickly are more likely to consume excess calories, contributing to weight gain over time. Slowing down allows your body to recognize when you’ve had enough, helping to maintain a healthy weight.

3. Disconnect From Hunger and Fullness Cues

Rushing through meals dulls the body's natural ability to regulate hunger and fullness. If you eat too quickly, it becomes more challenging for your brain to store good memories of what you have eaten, which might influence how much you eat later in the day. This disconnection from your body's signals not only affects your relationship with food but also increases the possibility of overeating later in the day.

Moreover, mindful eating — the practice of paying full attention to the experience of eating — enhances your ability to enjoy meals and recognize when you’re satisfied. Without mindfulness, food becomes less of a sensory experience and more of a task to complete.

4. Long-Term Health Risks

Speed-eating is not just a short-term problem; it can lead to long-term health problems. Several studies have connected fast eating with metabolic syndrome, a group of conditions that increase the risk of heart disease, stroke, and diabetes. According to a 2018 study published in BMC Public Health, people who eat quickly are at a higher risk of developing high blood pressure, elevated cholesterol, increased belly fat, and high blood sugar levels.

These long-term risks underscore the value of adopting a slower eating pace, not only for your comfort in the immediate moment but also for your overall health and longevity.

Also Read: 7 Genius Hacks To Lose Weight And Feel Full Without Starving Yourself

How to Slow Down? Practical Tips for Mindful Eating

Chewing your food slowly is one of the easiest ways to slow down. It aids digestion, enhances the sensory experience, and gives your brain time to catch up with your stomach's signals. Aim for at least 20 to 30 chews per bite, depending on the texture of the food.

Try eating with your fork or spoon in one hand and setting it down between bites. That small habit might make you eat more mindfully and avoid overeating. Eating in front of a TV or computer often results in mindless, frantic eating. Any time you can, sit at a table, put away distractions, and attend to your meal.

Start with a moderate amount so you're not feeling too full and not tempted to gobble it down. If you still feel hungry after you finish your plate, wait a few minutes to see if you want more.

If this is hard to do, then start a 20-minute timer and challenge yourself to get through your meal that long. Eventually, you will establish a natural cadence in eating.

When to Seek a Dietitian

If you are unable to slow down or feel guilty or ashamed about your eating habits, you should consider consulting a registered dietitian. They can help you identify the reasons behind your behavior and develop a personalized plan to support healthier eating practices.

Eating slowly is not just about enjoying your food; it is an important part of overall health. Mindful eating can help improve digestion, maintain a healthy weight, and reduce the risk of chronic health issues. It's not about being perfect; it's about progress. Small changes in eating habits can lead to significant long-term benefits, making every meal a step toward better health and well-being.

Take a deep breath, set down your fork, and enjoy the process-your body will thank you for it.

Indigestion. NIH

Association between eating rate and obesity: a systematic review and meta-analysis. Int J Obes (Lond). 2015

Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate. Nutrients. 2018

Association between self-reported eating speed and metabolic syndrome in a Beijing adult population: a cross-sectional study. BMC Public Health. 2018

Tagatose, a natural sugar with a third of the calories of table sugar, may be the up-and-coming safe alternative to unhealthy added sugars, scientists say.

Researchers from Tufts University, Massachusetts in partnership with biotechnology companies Manus Bio (US) and Kcat Enzymatic (India), claim that tagatose, found in only small amounts in some dairy products and fruits, is a healthier option than regular sugar and sweeteners.

The experts also claim it this rare natural sugar also does not cause insulin spikes, making it safe for consumption for both Type 1 and 2 diabetes patients. Tagatose has also been previously recognized as safe for consumption by the US Food and Drug Administration (FDA) and the World Health Organization (WHO).

Certain studies have also found tagatose to be 'tooth friendly', as it can limit the growth of harmful microbes in the dental cavity and prevent tooth decay as well as cavities.

How Is Better Than Other Artificial Sweeteners?

Due to being a natural sugar with similar taste and bulk to sugar but fewer calories, minimal blood sugar impact, prebiotic benefits and heat-stable for baking, tagatose is known to better than artificial sweeteners.

Moreover, it also lacks the bitter aftertaste common with some artificial sweeteners such as saccharin and stevia and tastes 92 percent as sweet and 60 percent less calories than common sugar.

With low calories and low absorption, tagatose is an attractive bulk sweetener, meaning it can not only can replace sugar for sweetness but can also provide a similar bulk texture in cooking that comes with adding the sugar in some quantity, something that high intensity sweetener substitutes are unable to do due to their composition.

Can Diabetes Patients Consume It?

Yes, tagatose can be eaten by insulin-resistant people as it's only partially absorbed in the small intestine; much of it being fermented by gut bacteria in the colon. Because of this, its impact on blood glucose and insulin is much less than that of conventional sugar.

Clinical studies show very low increases in plasma glucose or insulin after ingestion of tagatose. However, in the gut, the rare sugar is metabolized in a similar way to the fruit sugar, fructose, meaning those with fructose intolerances may want to steer clear

Where Can I Buy It?

While tagatose is far more beneficials than other commercially-available sugars, it remains unavailable due to limited production. "There are established processes to produce tagatose, but they are inefficient and expensive," explains biological engineer Nik Nair from Tufts.

But it can still be found in milk and other dairy products when lactose is broken down by heat or enzymes, such as yogurt, cheese and kefir. Along with this, fruits such as apples, pineapples and oranges also contain trace levels of tagatose as part of their natural carbohydrate spectrum.

President Donald Trump signed a bipartisan bill on January 14 that allows schools across the United States to serve whole milk and 2% milk again, rolling back Obama-era rules that restricted school cafeterias to low-fat or fat-free options. The decision was welcomed by dairy farmers, milk industry advocates, and lawmakers from both parties, many of whom attended the signing of the Whole Milk for Healthy Kids Act at the Oval Office. The bill had passed unanimously in both chambers of Congress toward the end of 2025.

Trump’s move followed a major shift in federal nutrition messaging earlier this month. On January 7, Health and Human Services Secretary Robert F. Kennedy Jr. unveiled updated dietary guidance that moves away from the traditional food pyramid and places greater emphasis on full-fat dairy, protein, and what he described as “healthy fats.” While announcing the changes, Kennedy said the government was “ending the war on saturated fats,” signalling a clear departure from decades of advice that encouraged lower-fat choices.

Trump Signs Bill Allowing Schools To Offer Whole And 2% Milk

The Whole Milk for Healthy Kids Act drew rare unanimous backing from lawmakers across party lines. President Donald Trump signed the legislation after sustained lobbying by dairy groups, farmers, and members of Congress who argued that schools needed more flexibility in what they serve children.

The law overturns restrictions introduced during the Obama administration, once again permitting whole and 2% milk in school meal programmes. The signing ceremony at the White House was attended by members of Congress, representatives from the dairy industry, and senior officials including Health and Human Services Secretary Robert F. Kennedy Jr. and Agriculture Secretary Brooke Rollins. Supporters described the measure as a practical step that supports children’s nutrition while also helping American farmers and giving parents more choice.

What Is The Debate Around Milk?

There is broad agreement that milk plays an important role in a child’s diet. Health bodies have long advised that children aged five to eight drink up to two and a half cups of milk daily, while those aged nine and older should aim for up to three cups. The disagreement has centred on whether full-fat or lower-fat versions are the better option.

Since 1990, federal dietary guidelines have recommended that children aged two and above consume skim or low-fat milk to reduce their intake of saturated fat. That position has been endorsed by organisations such as the American Academy of Pediatrics and the American Heart Association.

Megan Lott, a registered dietitian at Duke University and deputy director of Healthy Eating Research, an organisation involved in shaping guidance on beverages for school-aged children, has pointed out that low-fat and whole milk contain similar levels of key nutrients. These include protein, calcium, potassium, and vitamin D. The difference, she explained, is that lower-fat milk delivers those nutrients with fewer calories and less saturated fat.

Research has shown that high intake of saturated fat can raise cholesterol levels and, over time, increase the risk of heart disease. Extra calories can also contribute to weight gain in children, Lott said, according to The New York Times.

Is Whole Milk Healthy For Kids?

Experts say the healthiest milk choice depends largely on a child’s individual needs. For children over the age of two who are significantly overweight, calorie intake becomes more important. In such cases, nonfat or 1% milk may be a better option, said Dr. Abrams. For most children, however, he noted that any unsweetened, pasteurised milk is acceptable. He stressed that raw or unpasteurised milk should never be given to children because of the risk of serious food-borne infections.

Higher-fat milk may be beneficial for children who are underweight, Lott added. She recommended that parents speak to a paediatrician or dietitian to get advice tailored to their child’s health and growth needs, according to The New York Times.

Milk consumption among American children has fallen sharply over the past few decades. In its place, many children are drinking more fizzy drinks, sports drinks, and other sweetened beverages. That trend worries health experts because milk remains a key source of calcium, vitamin D, and protein. Dr. Abrams said that if bringing whole milk back into schools encourages children to drink more milk overall, it could have a positive effect on their health.

Lott, however, argued that the legislation missed an opportunity to make a bigger impact. She said removing flavoured milks from schools would have done more to improve children’s diets, as they add unnecessary sugar. That change, she noted, is backed by stronger evidence.

“There’s no reason they need chocolate milk or vanilla milk or any other flavours,” she said.

Scroll through social media and you will find coffee being sold as the ultimate weight-loss hack. No supplements, no fancy diets, just a cup of coffee that promises to burn fat fast. But is coffee really the cheapest fat burner, or is this another half-truth dressed up as wellness advice?

According to Dr Prabhat Ranjan Sinha, Senior Consultant, Internal Medicine, Aakash Healthcare, who spoke to Health and Me, coffee does have a role in weight management, but the claims around it are often exaggerated and misunderstood.

How Caffeine Actually Works In The Body

Caffeine, the main active compound in coffee, stimulates the central nervous system. This stimulation causes a short-term increase in metabolism. “Caffeine can increase thermogenesis, which is the process by which the body burns calories to produce heat,” Dr Sinha explains.

This metabolic boost, however, is modest. Studies show it may slightly increase energy expenditure for a short period, particularly in people who do not consume coffee regularly.

Coffee is also linked to fat burning because caffeine promotes lipolysis, the process where fatty acids are released into the bloodstream and used as energy. “That is why coffee is often associated with fat burning, especially when consumed before workouts,” says Dr Sinha. This is also why black coffee is commonly used as a pre-workout drink.

Appetite Suppression And Calorie Control

Another reason coffee is popular in weight-loss circles is its appetite-suppressing effect. Caffeine can reduce hunger temporarily and slow gastric emptying, which may help people eat less.

“Black coffee has almost no calories and can replace high-calorie beverages if consumed without sugar, cream, or syrups,” Dr Sinha notes. Swapping sugary drinks for plain coffee can help create a calorie deficit, which is essential for weight loss.

But this benefit disappears when coffee is turned into a dessert-like drink loaded with sugar, flavored creamers, and whipped toppings.

Why Coffee Is Not The Magic Solution

Despite these effects, Dr Sinha is clear that coffee alone cannot lead to sustainable weight loss. “The metabolic boost from caffeine is small and temporary, and the body gradually develops tolerance,” he says. Regular coffee drinkers may not experience the same fat-burning effects as occasional consumers.

Relying on coffee without addressing overall diet, physical activity, and sleep is unlikely to produce lasting results.

When Coffee Starts Working Against Weight Loss

Excessive caffeine intake can backfire. High amounts may raise cortisol levels, a stress hormone that, when elevated chronically, is linked to fat storage, especially around the abdomen. Coffee can also disrupt sleep, and poor sleep is strongly associated with weight gain, increased appetite, and insulin resistance.

Balanced Approach Matters The Most

“Weight loss should always be viewed as a long-term, balanced process,” Dr Sinha emphasizes. Adequate protein, fiber-rich foods, healthy fats, regular exercise, and good sleep matter far more than any single drink.

Coffee can support a healthy routine when used strategically, such as drinking black coffee before exercise, but it should never replace lifestyle habits.

Coffee is not a miracle fat burner. It can be a low-cost, helpful addition to a weight-loss plan if consumed in moderation and without added sugars or fats. “Think of coffee as an addition, not a cure,” Dr Sinha says. Setting realistic expectations is key to healthier and more sustainable weight control.