Mmmmm, delicious tastes & flavors! But what if your food doesn’t taste that great?
The taste buds peppered on your tongue deliver messages to your brain that help detect salty, sour, sweet, and bitter sensations. The flavor of food is not something we actually sense, but is created in our brain based on what we taste with our mouth and smell with our nose. How we experience flavors goes far beyond our taste buds, and involves aroma, memory, childhood exposure, texture, temperature, and even pain. Our sense of smell is estimated to be 10,000 times more sensitive than our sense of taste. Hence, if you have a cold, you may find that the food doesn’t taste as good either.
Supertasters
Researchers have found that genetics also influence how we perceive flavors. For example, while some love cilantro, others do not like it at all. Some individuals love sweets and others can easily do without.
Studies suggest that these differences may be attributable to an inherited sensitivity to certain bitter compounds, such as phenylthiocarbamide (PTC) or a related substance 6-n-propylthiouracil (PROP). Individuals who taste PTC and PROP more strongly are called supertasters, and they tend to have a greater number of taste buds. Supertasters have a taste receptor gene called TAS2R38 that allows them to taste the bitterness of PTC and PROP. Approximately 25% of people in the U.S. have this gene that allows them to taste the extreme bitterness of these compounds.
Researchers found that supertasters share their dislikes for bitter tasting foods. In addition to cilantro, for example, supertasters dislike black coffee or espresso, bitter vegetables like those from the cruciferous family (such as Brussels sprouts, cabbage, broccoli), dark chocolate, grapefruit, and possibly spicy foods like hot peppers and salsa.
Are you a supertaster? Do you have the bitter taste receptor TAS2R38 gene? It’s very easy to test! You can use a PTC test strip. I have some if anyone is interested or you can order online for less than $6.
Experiencing off taste, food not tasting the way it should?
Many other factors can influence our sense of taste, including aging, diseases, certain treatments, and medications. Various cancer treatments can lead to taste changes. Food may taste metallic or it may have a blunted, lack of taste and flavor altogether.
If food has a metallic taste, that’s a red flag that you may be low in zinc. What is the richest dietary source of zinc? Oysters. That’s great for some, but I realize that oysters may not be high on everyone’s list. Other zinc-rich sources are various protein-rich foods, both plant- and animal-based – fish, turkey, tofu, beans, nuts, and seeds. It may be helpful to take a zinc dietary supplement to boost your level. Note that zinc glycinate is a highly bioavailable form of zinc and gentle on your stomach. Common types, such as zinc sulfate and zinc oxide, are not so bioavailable and frequently lead to stomach upset. It may also be wise to request a zinc blood test to assess your zinc status.
If food has a blunted, cardboard taste, consider the acronym FASS (Fat Acid Salt Sweet). FASS was coined by Bay Area chef, Rebecca Katz. The idea is that by incorporating the elements of fat, acid, salt, and sweet the flavor of food is significantly enhanced. For example, you may add some avocado to a dish, coconut milk to a soup, almond butter to a stir-fry, or a little olive oil. All of these ideas would contribute some fat to help improve the mouthfeel and texture of the food. Including a squeeze of lemon or a dash of vinegar for the acidity may help to reduce the bitterness in foods. For the salt aspect, you do not necessarily need to add salt specifically, but any food with that savory umami flavor, may be very appealing. Adding a little seaweed to a dish, for example, may help improve the taste of the food. And lastly, even a small amount of sweetness may help to blend the flavors of a food to enhance the taste. Perhaps a little fruit, applesauce in a dressing, or even a dollop of maple syrup in a pot soup may do the trick.
If sensitive to bitter or metallic flavors, opt for cold or room temperature foods rather than warm since heated foods increases the release of volatile compounds which can include bitter and metallic flavors. Additionally, be sure to rinse your mouth prior to eating to help cleanse your palate and improve the taste of foods!
How you store fruits & vegetables can also influence taste.
Store in the produce drawers of the refrigerator. Separate fruits from vegetables to minimize the effects of ethylene on the vegetables.
Apples (
Apricots
Asian pears
Blackberries
Blueberries
Cherries
Cut fruits
Figs
Grapes
Raspberries
StrawberriesArtichokes
Asparagus
Beets
Belgian endive
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Corn
Cut vegetables
Green beans
Herbs (not basil)
Leafy vegetables
Leeks
Lettuce
Lima beans
Mushrooms
Peas
Radishes
Scallions
Spinach
Sprouts
Summer squash
Ripen on the counter first, then store in the refrigerator.Avocados
Kiwi
Nectarines
Peaches
Pears
Plums
Store at room temperature.
Apples
Bananas
Grapefruit
Lemons
Limes
Mandarins
Mangos
Oranges
Papayas
Persimmons
Pineapple
Plantain
Pomegranate
WatermelonBasil
Cucumbers
Eggplant
Garlic*
Ginger
Jicama
Onions*
Peppers
Potatoes*
Pumpkins
Winter squash
Sweet potatoes*
Tomatoes
*Store garlic, onions, potatoes, and sweet potatoes in a well-ventilated area. Protect potatoes from light to avoid greening.
Wherever you may fall in the taste spectrum, I hope you’re able to enjoy your meals! If you need additional assistance in helping make that happen, please reach out.
In Health,
Natalie