Health / Sun, 14 Jul 2024 The Times of India

Using taste as a tool for better nutrition

However, taste plays a much deeper and more crucial role in our nutrition and overall health. In fact, the definitions of these tastes show overlaps when matched to the food groups that come under taste category. Most healthy foods often lack the intense flavours and appeal that come with high-fat, high-sugar, and high-salt options. Mushrooms and tomatoes, when added to dishes, enrich the umami taste. By embracing the role of taste in nutrition, we can foster a healthier relationship with food, making nutritious eating a delightful and sustainable part of our lives.

The Science Behind Taste

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Cultural Significance of Taste

Moving Forward: Taste as a Tool for Better Nutrition

Contributed by: Anuja Agarwala, Former Senior Dietitian (Pediatrics), AIIMS

Thumb and Embed Images Courtesy: istock

Robert Redford was not wrong when he said, “Health food may be good for the conscience, but Oreos taste a hell of a lot better.”Taste is often seen as a mere pleasure, a fleeting sensation that makes eating enjoyable. However, taste plays a much deeper and more crucial role in our nutrition and overall health. While the focus on nutritional metrics like calories, vitamins, and minerals is essential, the significance of taste should not be underestimated.Valuing taste can lead to better health outcomes and a more enjoyable eating experience. Taste influences our food choices, affects our health, and enhances our relationship with food.Traditionally we have known five primary tastes: sweet, salty, sour, bitter, and umami. And looking further back, there are six primary tastes identified by Ayurveda, which includes “astringent” and “pungent” but not umami. There are not too many differences in the taste categories we are familiar with now as opposed to the ones identified under Ayurveda. In fact, the definitions of these tastes show overlaps when matched to the food groups that come under taste category. Each of these tastes has a nutritional significance and plays a role in our dietary choices and health. Sweet often signals the presence of energy-dense carbohydrates. Historically, our preference for the sweet flavour helped us seek out ripe fruits and other high-energy foods necessary for survival. Saltiness helps maintain our body's electrolyte balance. It also enhances flavour, making foods more palatable and encouraging adequate intake of essential minerals like sodium. Sourness can indicate the presence of vitamin C-rich foods, like citrus fruits, which are crucial for immune function and skin health. Many bitter foods, such as leafy greens, are rich in beneficial phytochemicals and antioxidants. And then there’s umami: this fifth flavour is a savory one linked to the presence of amino acids, particularly glutamate, important for protein synthesis and overall metabolic health.Taste preferences play a significant role in our diet, and enjoying our meals can contribute to better health outcomes. Most healthy foods often lack the intense flavours and appeal that come with high-fat, high-sugar, and high-salt options. Vegetables, lean proteins, and whole grains are staples of a nutritious diet but can be bland when not prepared with sufficient seasoning or culinary creativity. This lack of immediate taste gratification can make it challenging for individuals to choose healthier options over more palatable processed foods, which are engineered to satisfy our cravings for saltiness, sweetness, and richness.Healthy foods that taste good can become permanent fixtures in our diets unlike bland healthy options that can push us to opt for taste, sacrificing nutrition in the bargain. If plain roasted chana tasted like potato chips or buttered popcorn, wouldn’t you happily lap it up without a care in the world? When we enjoy what we eat, we are more likely to make healthier choices consistently, fostering a positive relationship with food.When nutritious foods is tasty, it positively influences how we consume; this behavioural compliance can help nutritious foods become staples in our diets, building consistent, healthy eating habits. In turn, this gratification leads to psychological satisfaction - because tasty meals provide emotional fulfilment. Feeling content after a nutritious meal reduces cravings for unhealthy options.Culinary traditions show how taste and nutrition can go hand in hand, enhancing the eating experience while promoting health. In India, for example is spice central. Apart from creating flavour bombs, our herbs and spices provide immense health benefits – there is no dearth of evidence there. Turmeric, ginger, garlic, and cumin are just a few examples of daily use ingredients that offer anti-inflammatory, antioxidant, and digestive benefits; and these very ingredients help create magical meals. In Mediterranean cuisine, generous use of olive oil and fresh herbs make dishes both tasty and healthy. With healthy monounsaturated fats, antioxidants, and anti-inflammatory properties, olive oil is considered an elixir of life. The Japanese incorporate umami-rich ingredients like miso and seaweed into their cuisine, which dovetail taste with nutrition.Taste of food can be effectively enhanced while maintaining nutritional value. Experimenting with fresh and dried herbs, and spices enhance the flavour without extra calories or sodium. Employing healthy cooking techniques such as roasting, grilling, steaming, and sautéing can boost the natural flavours of food. Mushrooms and tomatoes, when added to dishes, enrich the umami taste. Taste enhancers like MSG not only elevate the umami factor in foods but also help keep sodium levels at bay, given that it has only a third of the sodium than common table salt. That indeed is pretty good news for those battling hypertension and cardiovascular diseases. Another good flavour pairing is combining tangy, citrus fruits with nuts or cheese.Innovations in food science are creating healthier versions of indulgent foods without sacrificing taste. For instance, reduced-sugar desserts and snacks made with natural sweeteners or plant-based ingredients are becoming more popular. Public health initiatives are also recognising the importance of enjoyable, nutritious eating. Programs that teach cooking skills and provide access to fresh, flavorful ingredients can help people make healthier choices.Valuing taste is not just about pleasure; it is a powerful tool for better health outcomes and a more enjoyable eating experience. By embracing the role of taste in nutrition, we can foster a healthier relationship with food, making nutritious eating a delightful and sustainable part of our lives.