What are umami foods and how can they help in weight loss?

Lots of factors need to be taken into consideration when it comes to weight loss. And to name a few, body structure, metabolism and meal timings come into play. However, we learnt recently that the flavours of food too play an important part in weight loss. How so? Let us elaborate. Umami is the fifth flavour of food after sweet, salty, sour and bitter, and according to some recent studies, it can help promote the feeling of satiety and aid weight loss in those who consume it on a regular basis.

These foods can prevent over-eating or over-indulgence in food thus resulting in feeling satiated and full. And this could aid in weight loss. A key component of umami taste is glutamate. Glutamate is a naturally occurring amino acid that can be found in nearly all foods, and especially in foods high in protein such as dairy products, fish, and meat. Researchers at Beth Israel Deaconess Medical Center found that eating umami foods could lower the risk of obesity in women. They conducted a study wherein they closely evaluated changes in the brains of healthy young women after they consumed chicken broth with or without MSG added. After eating the umami-rich broth, they saw that participants performed the inhibitory control test that was given to them, better. Those at higher risk of obesity also consumed less saturated fat during the meal.

“Previous research in humans studied the effects of umami broths on appetite, which is typically assessed with subjective measures. Here, we extended these findings replicating the beneficial effects of umami on healthy eating in women at higher risk of obesity, and we used new laboratory measures that are sensitive and objective,” said senior author Miguel Alonso-Alonso.

This research also tried to study the effects that sugar and sugary foods had on the brain. The results of this study may help facilitate healthy eating and reduce food intake in the general population. “Many cultures around the world advocate drinking a broth before a meal. Our study suggests the possibility that people at high risk of obesity could benefit from an umami-rich broth before a meal to facilitate healthy eating and healthy food choice,” said Alonso-Alonso.
This study appeared in the journal, Neuropsychopharmacology.