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 savoury taste, provided by glutamic acid. Today, researchers are wondering if this taste could influence our eating behaviour.
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 due to the presence of glutamate, an amino acid naturally found in many foods such as tomatoes, mushrooms, aged cheeses, and fermented products. One of the most well-known forms of glutamate is monosodium glutamate (MSG), a flavour enhancer widely used in the industry.
Can umami influence our eating habits?
How umami could influence our eating behaviour
Researchers at Harvard Medical School explored whether consuming an umami-rich broth before a meal could influence food choices. In other words, can this savoury taste help us eat better?
The results are promising: participants who consumed an umami broth were more likely to choose lower-calorie foods and eat more mindfully. According to the researchers, umami could stimulate brain areas related to satisfaction and attention, thus promoting 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. Umami therefore not only delights the palate but could also activate the brain regions responsible for appetite control.
Umami foods
No need for additives to enjoy umami. Many natural foods are rich in glutamate and provide incomparable depth of flavour:
Vegetables and plants:
- Tomatoes (especially cooked or dried)
- Mushrooms (shiitake, porcini)
- Seaweed (kombu, nori)
Fermented or aged foods:
- Soy sauce, miso
- Aged cheeses like Parmesan
- Kimchi
Protein sources:
- Anchovies, sardines
- Dried or smoked meats (cured ham)
- Homemade poultry 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 better eating
The idea that taste influences our eating behaviour is not new. But umami adds a unique dimension to this reflection. Research suggests that this taste could be a strategic ally in improving our eating habits, reducing excesses, and enhancing the feeling of satiety.
It is no coincidence that Japanese cuisine, rich in umami, is one of the healthiest in the world. In Okinawa, the diet relies on umami-rich foods to provide pleasure, satiety, and balance.
So the next time you prepare a meal, start with a savoury broth or add some umami-rich ingredients. Your brain — and your body — might just thank you.
