For centuries, four basic tastes have been recognized: sweet, salty, bitter, and sour. But in recent years, a fifth taste has been officially added to this list: umami , or savory taste , provided by glutamic acid. Now, researchers are wondering whether this taste could influence our eating behavior.
What is umami?
Discovered in the early 20th century by Japanese chemist Kikunae Ikeda , umami is now recognized as the fifth fundamental taste . It is perceived thanks to the presence of glutamate , an amino acid naturally present in many foods such as tomatoes, mushrooms, aged cheeses and fermented products. One of the best-known forms of glutamate is monosodium glutamate (MSG) , a flavor enhancer widely used in industry.
Can umami influence the way we eat?
How umami could influence our eating behavior
Researchers at Harvard Medical School explored whether consuming an umami-rich broth before a meal could influence food choices. In short, can this savory taste help us eat better?
The results are promising: participants who consumed umami broth were more likely to choose lower-calorie foods and eat more mindfully. According to the researchers, umami may stimulate areas of the brain linked to satisfaction and attention, which could promote healthier food decisions.
Why this phenomenon?
Glutamate interacts with specific receptors on the tongue , sending signals to the brain related to satiety —the feeling of having eaten enough. So umami doesn't just delight the palate; it may also activate the brain regions responsible for controlling appetite .
Umami foods
No need for additives to enjoy umami. Many natural foods are rich in glutamate and provide an incomparable depth of flavor:
Vegetables and plants:
- Tomatoes (especially cooked or dried)
- Mushrooms (shiitake, porcini)
- Seaweed (kombu, nori)
Fermented or refined foods:
- Soy sauce, miso
- Mature cheeses like Parmesan
- Kimchi
Protein sources:
- Anchovies, sardines
- Dried or smoked meats (raw ham)
- Homemade chicken or beef broths
Alcoholic beverage: Sake, a rice alcohol made from double fermentation (with both yeasts and fungi called koji ) is the ultimate umami alcoholic beverage.
Conclusion: umami, a tool for eating better
The idea that taste influences our eating behavior isn't new. But umami adds a unique dimension to this thinking. Research suggests that this taste could be a strategic ally for improving our eating habits , reducing overindulgence, and increasing feelings of fullness.
It's no coincidence that Japanese cuisine, rich in umami, is one of the healthiest in the world . In Okinawa, the diet focuses on umami-rich foods to provide pleasure, satiety, and balance.
So the next time you're preparing a meal, start with a flavorful broth or add a few umami-rich ingredients. Your brain—and your body—may thank you.
