When Joey Chestnut set the world record for eating 68 hot dogs in 10 minutes, did he know that wolfing down food makes you 2 1/2 times more likely to develop Type 2 diabetes than someone who eats slowly? Probably not. The fact is, fast-chowing makes you much more vulnerable to Type 2 because it turns on those genes even if you are thin, exercise and don't smoke.

What's going on inside you that makes this happen? It's the battle of the "I'm starving; no, you're not" hormones. Two powerful appetite-regulating chemicals operate in the gut and brain: leptin and ghrelin. Ghrelin levels increase before meals signaling that it's time to eat and to keep eating. Leptin levels increase as you eat, until your hunger is satisfied. If you short-circuit the two hormones' counter-regulatory dance, glucose levels go screwy, you overeat, and you change your gene functioning. That's a recipe for Type 2.

To let these hormones do their job, we have three fail-proof, tasty tricks to nibble on:

1. Munch six walnuts halves, a quarter of an avocado, or a handful of almonds 30 minutes before a meal. The healthy fats slow stomach-emptying; you eat less and feel fuller.

2. Spend 30 minutes (or more) when eating a full meal. Savor flavors, enjoy conversation, and get trim!

3. Eat smaller meals more slowly and more often: Enjoy healthy foods (100 percent whole grains, healthy fats, lean protein, fruits and veggies) six times a day to stabilize blood sugar levels and let ghrelin and leptin do their jobs.


© 2012 Michael Roizen, M.D. and Mehmet Oz, M.D.
Distributed by King Features Syndicate, Inc.