Did you know that by including all the 5 tastes in your meal you are less likely to overeat? The 5 tastes being sweet, sour, salty, butter and umami work together to satisfy your taste buds. Each of these tastes are recognised by different parts of your tongue and it seems the more of your taste buds which are stimulated the more satisfied you are after a meal.
If the term umami is a foreign term it is a Japanese word which means savory or meaty taste. Foods which consist of high amounts of an amino acid or a building block of protein called glutamate like mushrooms and tomatoes create this taste. If you cook them by sautéing or roasting this will further increase the umami taste.
Each of these tastes can be found in different whole foods, some examples are:
Sweet:
- Sweet potato
- Cooked carrots
- Blueberries
- Corn
- Peas
- Cooked onion
- Parsnips
- Yams
Sour:
- Lemon
- Limes
- Grapefruit
- Oranges
- Pomelo
- Tart cherries
- Kimchi
- Sauerkraut
Bitter:
- Cruciferous vegetables e.g. kale, brussels sprouts and cabbage.
- Cranberries
- Cocoa
- Coffee and green tea
- Parsley
- Celery
Salty:
- Miso
- Brine pickles
- Sea vegetables
- Umeboshi plum
Umami:
- Tomatoes
- Mushroom
- Asparagus
- Tree nuts
- Black garlic
- Lean meat
- Seafood e.g. tuna, oysters and mussels
- Cheese
- Legumes
- Miso
You can make a plethora of recipes if you get your creative juices flowing. Like an Asian Inspired soup using mushrooms, sea vegetables, miso, kimchi, cabbage, and onion to tick all the 5 tastes. If you have a favourite recipe go through it and see if you can identify all the tastes. If not see if you can add any missing which still suit the dish.
Take home message: Taste is a driving factor for selection of a food as well as satisfaction from a meal. Aim to include the 5 tastes in your meals to help find satisfaction and promote a healthy weight. By including the 5 tastes you are less likely to have the munchies 5 minutes after finishing your meal as your taste buds have been satisfied.
