3 Reasons To Make Umami A Part Of Your Diet

It was only until recently that umami came to be discovered, but during the earlier days it was known for its taste. It has a mild, lasting taste which is not easy to describe. Most foods that we consume every day happen to be rich in umami.

The taste is popular among foods containing high levels of IMP, GMP, and L-glutamate, for instance, cured meats, shellfish, fish, vegetables (like tomatoes, spinach, Chinese cabbage, celery), green tea, or mushrooms and fermented as well as aged products including yeast and bacteria cultures.

Recent researches on umami indicate that umami’s flavor is quite important in improving food appetite, increasing food enjoyment and staying satisfied with food for long after eating for humans. There are three key reasons why we should make it part of every meal:

  1. Umami makes it possible for people to get satisfaction out of less food

Research published within the American Journal for Clinical Nutrition in 2014 demonstrated that a mixture of Umami tastes, for instance, adding MSG to meat meals, resulted in a special appetite spike at the time of a meal followed by a dip in appetite later on. As a result, participants ate less food in general during the day.

As they ate they enjoyed their meals more but could remain satisfied over a long time after the meal. Journal Appetite last year published a study that indicated that the addition of the flavor of umami to low-calorie soup assisted middle-aged women consume fewer calories in general and few fatty, as well as sugary snacks during the day.

  1. Umami promotes food enjoyment

The chronically sick and the elderly among other groups may find it difficult to take the recommended amount of food. This is more serious especially when the food does not taste so good. Low appetite results to a person’s health deteriorating because of malnutrition. Umami is quite assistive in such situations.

Japanese researchers conducted a study by giving dry kelp tea to elderly patients with deteriorating health caused by lack of appetite. The patients were given the tea right before mills. The results indicated that the served umami flavor improved the patients’ appetite and assisted them to enjoy the food more.

  1. Umami gives healthy dishes a decadent taste

To stay healthy, most people at a risk of getting heart disease and hypertension are advised to take meals that are lower in sodium as well as saturated fat. Unfortunately, this becomes challenging for many, mainly because of the dull and bland aspects of this type of food.

Umami ingredients, while used strategically, can help eliminate this problem. In a study where the researchers replaced beef with mushrooms in beef tacos and carne asada, the results indicated that the flavor created by the mushrooms was just as pleasing in comparison with the initial recipes. The best thing being that it made it possible for consumption of less saturated fat and salt.


People taste umami by means of receptors for glutamate, usually found within the salt form just as the food additive MSG. It is for this reason that umami is considered to be different from saltiness. Most food manufacturers are widely using umami to enhance their low sodium offering tastes.

This article originally appeared in U.S. News Health by Melinda Johnson

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